Get in Zombie-Slaying Shape with Woody Harrelson’s ‘Zombieland: Double Tap’ Workout

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Fast Track To A Hollywood Physique Guide!


Woody Harrelson Kino Workout

The long-awaited sequel to the undead-filled film “Zombieland” is set to hit theatres this fall, with the same cast of stars returning in “Zombieland: Double Tap.” Among the actors portraying survivors in the post-apocalyptic world is Woody Harrelson, playing expert zombie slayer and gun-slinging badass Tallahassee.

As you can imagine, bashing the walking dead all day is no easy task and requires the body to be in top physical form. Harrelson’s character, found often wielding a bat and swinging it with force, had to look the part of a badass who can kill zombies with ease.

While Harrelson may be getting a bit long in the tooth, he’s still able to embody this character to a tee through a flexible training regimen. This type of regimen would be a plan that doesn’t make you a slave to the gym and allows you to fit in the foods you love — like a well-deserved Twinkie.

This concept is Kinobody’s main focus. Specifically, Kinobody’s Bodyweight Mastery Program is designed to allow you to gain muscle, cut fat and look shredded without any expensive equipment, tons of time, or a restrictive diet. With these principles, we’ve put together the perfect workout routine to get you ripped and in the best shape to survive (and thrive) in a zombie apocalypse without a problem.

Key Characteristics of Harrelson’s Physique

To look closer into Harrelson’s physique, let’s first start with his physical size. The 58-year-old actor isn’t the tallest guy, with a height just over 5 feet 8 inches tall, and he weighs around 175-180 pounds. He doesn’t have a huge frame, but Harrelson has been able to develop muscle to look solid and strong.

Standing out among his strong features are a pair of developed arms. Harrelson’s triceps and biceps are able to pop on screen to provide his character with a badass look and an intimidating swing of the bat.

Along with tough arms, Harrelson’s body remains consistently built throughout, sporting proportionate muscle from his upper body to his legs. The Bodyweight Mastery Program takes this concept into careful consideration, ensuring that every muscle group is hit effectively for maximum growth without the need for dumbbells or other exercise equipment. This program also includes a detailed nutrition protocol that’s both flexible and effective for cutting fat and building dense muscle.

It’s everything you could ever want… you know, as far as living amongst a horde of zombies allows.

Here’s more on how to combine your physique and your lifestyle: How to Build Your Summertime Physique in the Sunshine

The Woody Harrelson “Zombieland: Double Tap” Routine

While this isn’t the exact routine that Harrelson uses, Kinobody’s programs have helped thousands of people get into incredible shape with workout routines like this one. No matter how old you are, you can look like Woody Harrelson’s Tallahassee, no problemo.

This routine makes use of bodyweight training exercises. With a full mix of exercises that hit every muscle group, you’ll be able to build strength and develop muscle in all the important areas. Like Harrelson, your entire upper body will become strong and dense with key movements like pushups, dips, and chinups. The routine also includes the perfect amount of leg work to achieve a powerful lower body for a proportionate look.

When it comes to building strength and gaining muscle, progressive overload is a key factor for this routine. When training with weights, you start with a lighter weight and increase the weight as you get stronger. Since you can’t add or remove weight from your body (not without gaining/losing body fat and muscle), starting light is a bit more complicated in bodyweight training.

Rather than adding or removing weight, you’ll modify the exercise or use assistance (bands, etc.) to reach the recommended rep range in each exercise. By making use of a bench or resistance bands, you’ll be able to alter the exercise to remove body weight and make the movement match your desired difficulty level. As you reach the upper end of the rep range, you will wean off of the assistance and use your full bodyweight. Then simply go from the bottom end of the rep range to the top, gaining strength and muscle along the way.

Want to add weights to your routine? Try this one on for size: Look Sharp and Shredded With James McAvoy’s ‘Glass’ Workout

Bodyweight Strength Standards

If you’re not sure how strong you are, here are the strength standards for key exercises used in the “Zombieland 2” routine and Kinobody’s Bodyweight Mastery Program to get an idea of your progress:

Chinup Strength Standards

  • Decent: 15 pullups
  • Good: 10 side-to-side pullups (5 each side)
  • Great: 5 towel-assisted one-arm chinups (minimal use of towel; each side)
  • Master: 2 one-arm chinups (each arm)

Pushup Strength Standards

  • Decent: 10 feet-elevated side-to-side pushups (5 each side)
  • Good: 10 feet-elevated assisted one-arm pushups (each side)
  • Great: 10 one-arm pushups (each side)
  • Master: 10 feet-elevated one-arm pushups (each side)

Leg Raises

  • Decent: 10 hanging leg raises to 90 degrees
  • Good: 10 hanging leg raises into a V (past 90 degrees)
  • Great: 5 front lever pulls (with one knee tucked)
  • Master: 5 front lever pulls

If you find the workout too easy, the Bodyweight Mastery Program has eight levels, each one advancing from the previous level. If you start from the beginning level and stay consistent with the program, it’ll take you six months to a year to progress through all eight levels and reach Master level.

Kinobody’s “Zombieland: Double Tap” Workout Schedule

The “Zombieland: Double Tap” routine makes use of two full-body workouts. You’ll be working out three days a week and alternating between Workout A and Workout B while looking to improve each session in some capacity (whether adding reps or improving form/reducing assistance).

With two- to three-minute rests between sets, you’re in for extremely effective workouts that won’t eat up all your time.

Workout A

  • Pushups: 3 sets x 6-10 reps
  • Bodyweight Dips: 3 sets x 6-10 reps
  • Reverse Lunges: 3 sets x 6-10 reps per leg
  • Speed Pullups: 3 sets x 3 reps
  • Hip Bridge Hold: 2 sets x 20 seconds
  • L-sits (below 90 degrees): 2 sets x 10-30 seconds

Workout B

  • Chinups: 3 sets x 4-8 reps
  • Hand-elevated Pike Pushups: 3 sets x 6-10 reps
  • Squat Jumps: 3 sets x 6 reps
  • Hanging Knee Raises: 3 sets x 6-10 reps
  • Hip Bridge Hold: 2 sets x 20 seconds
  • L-sits (below 90 degrees): 2 sets x 10-30 seconds

Workout Notes

Bodyweight training is an extremely effective way to challenge your body and build up insane strength and mobility. The key is to continue progressing with each workout, whether that means adding an extra rep or decreasing assistance. Along with killing your workouts, it’s important to remember that recovery is vital when it comes to building muscle between sessions.

To aid in both recovery and getting the most out of every workout, try Kinobody’s Superhero Stack. Kino Octane is an organic pre-workout and is the best supplement on the market for providing smooth, clean energy to help pump out extra reps. The stack also includes Kino Gains, which contains creatine and L-carnitine to boost muscle growth and increase recovery. And, lastly, Kino Aminos will support your muscle development and improves training capacity. While the stack isn’t required to see results, it can help provide that extra boost to speed up results.

With this plan, you’ll be in top zombie-killing form faster than you can say “Tallahassee.”

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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