Stephen Graham's Intense 5-Day Workout for ‘A Thousand Blows’ Transformation
Stephen Graham has always been a powerhouse on screen, but for his latest role in A Thousand Blows , he took things to a whole new level. Transforming into the fearsome bare-knuckle boxer Henry ‘Sugar’ Goodson, the 51-year-old actor put himself through six months of brutal training, sculpting a physique that exudes raw power and intimidation.
Now, let’s be clear—Graham wasn’t chasing a shredded six-pack Hollywood look. No, this was all about building the body of a brawler. Think Mike Tyson meets legendary bare-knuckle fighter Lenny McClain. He needed to look like a man who could take a punch, throw one twice as hard, and still have enough left in the tank to go another round. And that’s exactly what he achieved.
His transformation wasn’t just about lifting heavy weights. Graham’s program, designed by professional bodybuilder and trainer Rob Thurston, followed a structured Push, Pull, Legs routine over five days a week. This method focused on hypertrophy—muscle growth—ensuring his chest, back, traps, and shoulders became as broad and solid as possible.
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The regimen was broken into phases. First, a cutting phase to drop body fat, followed by a lean bulk phase to pack on size while keeping things tight. Finally, there was a peaking phase to get him looking absolutely fight-ready for the cameras. The workouts were intense but efficient, lasting no more than an hour each session.
So, what did his training week look like? Two push days (chest, shoulders, and triceps), two pull days (back, biceps, and abs), and one dedicated leg day. Boxing sessions were also thrown in three times a week to keep him agile and conditioned for the physical demands of the role. No explosive movements or high-risk exercises—everything was about controlled, progressive overload to maximize muscle gain while minimizing injury risk.
And let’s talk results. That first scene where Graham strides into the ring, his massive traps and thick shoulders filling the frame—it’s pure intimidation. Thurston made sure that every movement Graham did in the gym contributed to that look. Heavy T-bar rows, weighted pull-ups, shrugs, and machine presses all worked together to build the upper-body dominance of a true fighter.
It wasn’t just about looking strong, though. Every workout was fine-tuned to make sure Graham’s physique matched the character—a battle-hardened fighter who’s spent years brawling in the streets. The final touch? A five-day “peak” strategy right before filming, manipulating his carbohydrate intake and workout volume to ensure he looked his absolute best when the cameras rolled.
This was no casual celebrity fitness plan—this was a six-month grind designed to craft the perfect fighter’s body. And if the reactions to A Thousand Blows are anything to go by, it was absolutely worth it.
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