Build a Frighteningly Strong Body With David Harbour’s ‘Hellboy’ Workout

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The latest adaptation of “Hellboy” premiered in theaters in April 2019, with David Harbour portraying the horned hell-raiser. While you may think of the chubbier, donut-loving Chief Hopper we’re used to seeing Harbour play in the “Stranger Things” series, the actor packed on tons of muscle and leaned down to look powerful, dense and downright jacked for “Hellboy.”

There were rumors of Harbour relying on CGI effects to give his body the powerful Hellboy physique. However, the actor claimed, “That’s all me” while on “The Late Show with Stephen Colbert.” (Though it was said with a laugh.)

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Regardless of any potential added effects or prosthetics, it’s no secret that Harbour had to get into great shape to play the role.

Harbour was able to transform his dad bod into the jaw-dropping muscular Hellboy to look shockingly strong on the big screen. This type of pivotal transformation is what the Kinobody Superhero Bulking Program is all about.

Shedding fat at a fast pace and simultaneously building immense strength and power may seem like a daunting task. Luckily, we’ve got you covered with a workout routine that will provide both benefits.  We’ll have you looking as jacked as Harbour’s Hellboy in no time!

How Big Is David Harbour in “Hellboy”?

David Harbour is a big guy, standing at 6-feet and 3-inches tall while weighing around 215-220 pounds. With Harbour’s large frame, he had to pack on a ton of muscle while also burning off excess fat in order to create the ideal ratio of size and strength.

Harbour likely holds around 15 percent body fat to fit the Hellboy body type. This allows him to look strong, dense and powerful while also having a low enough body fat percentage to show off muscle and create an aesthetic physique.

Key Characteristics of Harbour’s Physique

When looking at the Hellboy body, it’s easy to see right off the bat that the chest is a key area of focus. Harbour sports a massive upper and lower chest that gives him a powerful and intimidating look.

When doing research on Harbour’s workout routine, the process showed many similarities to the Kinobody Superhero Bulking Program, in that they’re both designed to help you shred down and lose excess body fat while also building tons of strength, especially in the chest.

With chest growth as one of the main goals, a massive focus for training lies in the bench press — both incline and flat bench. These two exercises are the key to developing the Hellboy upper body and chest that exudes pure strength.

Another vital trait of Harbour’s physique in comparison to his body prior to the Hellboy transformation is his body fat percentage. The actor was clearly able to burn off tons of excess fat in order to look shredded and show off the muscle he gained during his training.

The process of fast and intense fat burning is outlined in great detail in the Aggressive Fat Loss Program. This course includes the exact nutrition and workout plans to help burn fat at the fastest rate possible while building muscle and strength.

The David Harbour “Hellboy” Workout Routine

While this isn’t the exact workout plan Harbour used to build the Hellboy body, this routine provides everyday people with tailored routines to help achieve the physique of Hollywood actors … with proven results.

This workout routine will highlight the chest by hitting this area twice per week. While the plan allows your body to build muscle in all key areas — including the back, arms, shoulders and legs — the higher volume of training targeted toward the chest will help give you a massive upper body and create the hulking Hellboy physique.

Along with the routine’s three days of weight training per week, the plan includes an optional cardio and abs day. This will really squeeze out that extra bit of fat burning that Harbour experienced for the role of Hellboy.

In terms of training styles, the routine utilizes reverse pyramid training to trigger insane strength and muscle gain. This will increase muscle fiber size to form the foundation of the Hellboy body.

Also, you’ll be using rest-pause training and Kino-rep training to trigger volume growth. This style of training allows muscles to hold more fluid and glycogen, giving them a full, rounded appearance.

The Superhero Bulking Program shows you the fundamentals of these training styles. By using the three training methods together, you’ll experience a mix of strength, stamina and muscle volume. This will complete your ultimate physique.

Kinobody’s “Hellboy” Workout Schedule

Workout A (Monday)

  • Incline Dumbbell Bench Press: 2 sets x 6-8, 8-10 reps (reverse pyramid training)
  • Flat Barbell Bench Press: 2 sets x 8-10, 10-12 reps (reverse pyramid training)
  • Weighted Chinups*: 2 sets x 6-8, 6-8 reps (reverse pyramid training)
  • Cable Curls: 4 sets x 8-12 reps (Kino rep training)
  • Bayesian Rope Curls: 4 sets x 8-12 reps (Kino rep training)
  • Lateral Raises: 1 set x 12-15 reps + 3 sets x 4-6 reps (rest-pause training)

Workout B (Wednesday)

  • Romanian Deadlifts: 3 sets x 6-8 reps (reverse pyramid training)
  • Bulgarian Split Squats: 3 sets x 6-8, 6-8, 8-10 reps (reverse pyramid training)
  • Hip Thrusts: 3 sets x 8-10, 10-12, 12-15 reps (reverse pyramid training)
  • Leg Extensions: 3 sets x 10-12 reps (reverse pyramid training)

Workout C (Friday)

  • Incline Dumbbell Bench Press: 2 sets x 6-8, 8-10 reps (reverse pyramid training)
  • Weighted Dips* or Close Grip Bench: 2 sets x 8-10, 10-12 reps (reverse pyramid training)
  • Cable Rows: 2 sets x 8-10, 10-12 reps (reverse pyramid training)
  • Triceps Pushdowns: 3 sets x 8-10, 10-12, 10-12 reps (reverse pyramid training)
  • Bent-Over Flyes: 1 set x 12-15 reps + 3 sets x 4-6 reps (rest-pause training)

Optional Cardio/Ab Workout (Saturday)

  • Pyramid Treadmill Intervals: Walk for 2 minutes, jog for 1 minute (increase jogging speed with each interval) x 8 intervals
  • Hanging Weighted Knee Raises: 4 sets x 6-15 reps (1-2 minutes rest between sets)
  • 15 minutes of walking on a treadmill (4 mph and 3- or 4-degree incline)

*The Kino Belt is the most durable weight-belt on the market, and it will transform your torso!

“Hellboy” Workout Notes

With the goal of losing fat while simultaneously building hard, dense muscle, the Hellboy workout is intense but extremely effective. As always, recovery is key when it comes to exercising and that’s no different when following this workout plan.

As a way to aid your recovery and get the most out of every single workout, try the Kinobody Superhero Stack. First in the stack, Kino Octane Organic Pre-Workout is perfect for clean energy with no crash. Next is Kino Gains, which contains creatine and L-carnitine to boost muscle growth and increase recovery. Lastly, Kino Aminos supports muscle development and improves training capacity. With these three supplements, you’ll be performing and recovering like a true superhero!

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Visit the Kinobody blog for free tips, fitness inspiration, additional bodybuilding courses and tons of celebrity workouts. Along with feeling your best inside and outside of the gym, Kinobody can help you look your best as well, with Kino Clothing as the ideal workout (and going out) apparel for you!

While this routine focuses mainly on building up a huge chest, it can be supported by the Superhero Bulking Program, which includes this and a focus on the shoulders to round out your upper body. In addition, it contains the exact nutrition and lifestyle changes in order to achieve your dream body. You’ll also find more information on the training styles of reverse pyramid training, Kino rep training and rest-pause training.

With this plan, you’re sure to have one hell of a body in no time!

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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