This is a workout routine that has been asked for a few times now.
And, I know it’s for good reason!
While I love me some IP Man, I absolutely fell in love with Donnie Yen’s character, Chirrut Îmwe, in Star War’s Rogue One.
I am one with the force, the force is with me.
Oh, and fun fact: his mother, Bow-sim Mark, is a Fu Style Wudangquan (internal martial arts) and Tai Chi grandmaster!
Donnie Yen Stats:
Height: 5’8
Weight: (approximate) 165 lbs.
Age: 54 years old
That wasn’t a typo.
This man is 54 years old!
Like Wesley Snipes, Brad Pitt, and Robert Downey Jr., Donnie Yen joins them as the incredible group of celebs over 50 years old that continue to look like SuperHumans.
He’s actually also among the shorter celebs that we’ve seen – also in the range of Robert Downey Jr., but even right there with guys like Kit Harington, Mark Wahlberg, and Tom Holland.
Standing not even close to guys like The Mountain, Batista, and even the range of Dwayne Johnson, and Jason Momoa – Donnie Yen is even shorter than the “average” size we see like Chris Evans, Stephen Amell, and Chris Pratt.
But, height and size doesn’t matter – out routine will be ready for anyone to crush.
Donnie Yen Nutrition and Diet
Donnie Yen has been through a few different movies that have made him transform his body quite a bit.
One of those movies is IP Man, which is a much different body type than what Yen portrays in the xXx: Return of Xander Cage.
I found Donnie quoted saying he refused to diet at one stage, but that quickly changed when transforming for the role.
He states in an interview about IP Man (originally Yip Man):
You know, I can’t do this film forever, so I’m prepping for my next film. That’s how I usually do it, you know. I kind of pace myself. And speaking of pacing yourself, when you play different characters… Yip Man the character is very skinny, so I have to be on a constant “not-eating” diet.
[laughs] Right, right.
Really skinny. I probably ate a meal a day — no carbs — while Sammo Hung is cooking for everyone, you know?
[laughs]
Basically I’d sit in a corner.
But, obviously that changed when bulking up and portraying his new and jacked body for the new xXx with Vin Diesel (which I’ll show prior to the workout routine research we get into.
For a bulk like he went through, that’s definitely something you’ll have to increase calories for and count protein as well.
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That, and we obviously discussed he had to eat more to keep up with the bulk as well.
That’s why we utilize tons of different training methods and nutrition classes within The Academy to work around the many different goals people can have.
Donnie Yen’s Instagram is actually jam packed with videos and pictures of some of his training.
I’ll do my best to include some of those pics, but then I’ll explain what we’re utilizing when it actually comes to our training….
These are just SOME of the awesome pictures and videos that Donnie Yet shared with us via Instagram.
His training is diverse to say to least.
And, I’m going to program what I can to get you his physique, but working with Coach Derek (our MMA / Jiu Jitsu Coach) would probably be a better idea if you want to incorporate a lot of how Yen is training outside of weights.
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Donnie Yen Workout Routine
Training Volume:
3-5 days
Explanation:
Donnie Yen generally struts a lean physique. I am going to program a mixture of training that revolves around shredding, but also getting a bulk if you eat properly as well. Oh, and I’ll also be adding multiple days for your fighting training as well. That will be programmed for you on given days in between my programming.
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Day One: Endurance, Strength, Core, and Breathing
Warm Up and Endurance Work:
10-15 Stretch or Yoga
Run 20-30 minutes
10-20 minutes of bag work
Strength:
Regular Push Ups
3×20
Pull Ups
3×10
Dips
3×15
Bench Press
5×8-12
Tricep Kickbacks
3×12
Quick Circuit:
10 reps each straight through, repeat 3 times with a break between each
Incline Dumbbell Press
Dumbbell Chest Flys
Clap Pushups
Quick Circuit:
10 reps each straight through, repeat 3 times with a break between each
Tricep Pushdowns
Tricep Overhead Extension
Diamond Pushups
Core:
Sits-ups
3xFailure
Hanging Leg Raises
3xFailure
Side Bends w/ Barbell
3xFailure
Breathing:
5-10 minutes of breathing and meditation
Day Two: Mixed Martial Arts and Intensity
This part is partially on you.
At the very least do 5 sets of 2 minute jump rope sets.
It is important if you want to train like Donnie Yen that you also incorporate mixed martial arts training as well. Whether that is working with Coach Derek in The Academy, or joining a MMA gym near you and going 2-3 times a week; the choice is yours.
Day Three: Endurance, Strength, Core, and Breathing
Warm Up and Endurance Work:
10-15 Stretch or Yoga
Cycle for 20-30 minutes
10-20 minutes of bag work
Strength:
Regular Push Ups
3×20
Pull Ups
3×10
Dips
3×15
Deadlift
5×8-12
Straight Bar Bicep Curls
3×12
Quick Circuit:
10 reps each straight through, repeat 3 times with a break between each
Lateral Pull Downs
Cable or Dumbbell Rows
Clap Pushups
Quick Circuit:
10 reps each straight through, repeat 3 times with a break between each
Dumbbell Bicep Curls
Hammer Curls
Diamond Pushups
Core:
Sits-ups
3xFailure
Hanging Leg Raises
3xFailure
Side Bends w/ Barbell
3xFailure
Breathing:
5-10 minutes of breathing and meditation
Day Four: Mixed Martial Arts and Intensity
This part is partially on you.
At the very least do 5 sets of 2 minute jump rope sets.
It is important if you want to train like Donnie Yen that you also incorporate mixed martial arts training as well. Whether that is working with Coach Derek in The Academy, or joining a MMA gym near you and going 2-3 times a week; the choice is yours.
Day Five: Endurance, Strength, Core, and Breathing
Warm Up and Endurance Work:
10-15 Stretch or Yoga
Run for 20-30 minutes
10-20 minutes of bag work
Strength:
Regular Push Ups
3×20
Pull Ups
3×10
Dips
3×15
Squats
5×8-12
Military Press
3×12
Quick Circuit:
10 reps each straight through, repeat 3 times with a break between each
Front Squats
Front Lunges
Box Jumps
Quick Circuit:
10 reps each straight through, repeat 3 times with a break between each
Arnold Presses
Shoulder Straight Raises
Pull-ups
Core:
Sits-ups
3xFailure
Hanging Leg Raises
3xFailure
Side Bends w/ Barbell
3xFailure
Breathing:
5-10 minutes of breathing and meditation
