Here’s an American Actor Known to Play Ant-Man in the New MCU Film Ant-MAN and the Wasp: Quantumania Paul Rudd’s Workout Routine

Those who are fans of Marvel they know that Marvel stars are famous for their incredible physique, and their workout routine also consists of strict exercise and diet plans. Similarly, Paul Rudd isn’t any different, and his workout is also on a serious level. And, if you’re his fan or impressed by his physique and have questions about Paul Rudd’s workout routine, then keep reading.

Paul Rudd Workout Routine

Paul is popular for his relatable personality most of the time in his career. He does like to switch things for the MCU movies, and transforming his physique according to the demand of his role isn’t surprising. However, transforming his physique in his 40s is surprising.

Paul Rudd’s Workout Routine

Paul’s workout is a combination of weight training and functional training both. For instance, it has compound free-weight exercises and machine and bodyweight movements that improve his functional strength for superhero tasks in the movie, like jumping, running, flipping, and other combat elements while being jacked. Similarly, he likes staying consistent with the workout no matter how busy his schedule is.

Paul Rudd’s Workout Routine 1 – Functional Training:


BB Back Squats312
BB Romanian Deadlift312
DB Bench Press312
Pull – Ups (Wide Grip)312
Jumping Push – Ups312
Leg Raises312
Plank3Till Failure


BB Shoulder Press415
Rope Pull415
Split Squats212 / Leg
TRX Bicep Curls412
Triceps Dips312
Calf Raises315 / Leg
Sit – Ups320
Leg Raises320
Farmer’s Walk31 Min Walk

Wednesday – Rest Day


Overhead Clean & Press312
Box Jumps410
Walking Lunges31 Min
Jumping Push – Ups315
DB Bench Press38
Bent Over BB Rowing38
Side Planks3 / SideTill Failure


Time Sprints5Maximum Output
Weighted Lunges (Front, Side & Reverse)315
Calf Raises312
Chin – Ups312
DB Shrugs312
Ab Crunches312
Leg Raises320


Push – Ups520
BB Back Squats520
Pull – Ups510
Walking Lunges31 Min
Triceps Dips510
Timed Squats5Maximum Output
Ab Crunches320

Sunday – Rest Day

Paul Rudd’s Workout Routine 2 – Weight Training:

Monday – Chest & Back

DB Bench Press310
Incline DB Rowing310
DB Shoulder Press310
Incline DB Fly310
Incline DB Press310
Lat Pulldown (Wide Grip)310

Tuesday – Back

Lat Pulldown (Wide Grip)312
Lat Pulldown (Close Grip)38
Bent Over DB Rowing312
BB Stiff Leg Deadlift38
Back Extensions38
BB Shrugs312

Wednesday – Rest Day

Thursday – Shoulder & Abs

BB Clean & Press58
DB Side Lateral Raises58
BB Upright Rowing310
BB Push & Press36
Seated Alternate DB Curls58
Lying DB Triceps Extensions58
Seated Wrist Curls (Palm Up)58
Sit – Ups525

Friday – Legs

Leg Extensions420
Leg Press420
Walking Lunges320
Romanian Deadlift320
Leg Curls (Lying)320
Hack Squats412
Weighted Calf Raises (Standing)320
Weighted Calf Raises (Seated)320

Saturday – Arms & Abs

Seated Alternate DB Curls315
Triceps Rope Pushdowns315
BB Curls315
Plank Leg Lifts350
BB Pullovers315
Leg Curls (Swiss Ball)315
Crunches (Swiss Ball)315

Sunday – Rest Day

Paul Rudd’s Stretching & Dynamic Warm – Up

  • Hip Circles – 20 per Leg
  • Arm Circles – 20 per Arm (Clockwise & Anti-Clockwise both)
  • Leg Pendulum
  • Jog to Quad Stretch – 5 to 10 times per leg
  • Spinal Rotations – 5 to 10 times

Paul Rudd’s Diet Plan

No matter how hard you train, if your diet isn’t proper, you won’t get any visible results. Similarly, Paul knows the importance of diet, and he’s equally disciplined towards it as much as he’s towards exercise. Paul has quit on his many fun foods and followed a proper diet routine under the celebrity nutritionist Carlton Colker.

Meal 1:

  • Oatmeal
  • Eggs – 3
  • Coffee

Meal 2:

  • Almonds (Handful)
  • Protein Shake

Meal 3:

  • Salad
  • Protein – 6 Oz
  • Sweet Potato 4 Oz

Meal 4:

  • Protein Shake
  • Walnuts (Handful)

Meal 5:

  • Protein – 8 Oz
  • Vegetables


About Paul Rudd

Born on April 6, 1969, Paul Stephen Rudd was born & raised in Passaic, New Jersey. He belongs to English-born Jewish parents. His father, Michael Rudd (1943-2008), was a historical tour guide & former vice-president of TWA. His mother, Gloria Irene Granville, was a sales manager at the television station in Kansas City, KKSMO-TV.

Similarly, he’s blessed with a stable family life. Rudd married to Julie Yaeger in 2003. Further, the couple was blessed with a boy in 2006, whom they named Jack Sullivan, and later, in 2010, a girl whom they named Darby. Paul currently lives with his wife and kids in New York.

Wrapping Up

Paul, the ageless wonder of Hollywood, has turned many heads over the years with his age-defying physique. Known for his wit and charm, he’s able to manage and maintain his body with his intense workout.

Paul Rudd’s workout routine is like an inspiration for many of those who want to achieve a healthy body. His commitment to working out and his holistic approach towards it serve as a valuable lesson for individuals.

Satinder Chowdhry Avatar

Satinder Chowdhry