When promoting their movie Flex, Falcon Studios asked:

“What goes down in Kane O’Farrell’s Gym? A little bit of working out … and a whole lot of sex!” Now, Kane (aka Jarrett James, a fitness trainer based in London) has unveiled his real-life 3-week workout program. The full instructions are below, and they aren’t for the lethargic. In fact, there’s a whole fucking lot of working out, and no sign whatsoever of any actual fucking.

Jarrett recommends up to 8 meals a day, with not a single one containing any fat, sugar or salt. I’m presuming alcohol is completely banned too, so this regimen is certainly not for me. Oh, and the “3-week” part doesn’t mean that you only have to commit for three weeks to end up looking like the star of Cross Country and Bootstrap. It’s a three week program, repeated every three weeks, for the rest of your days on the earth or until you stop caring about your appearance - whichever comes first.

On the plus side, you do get Thursday and Sunday off, and you can end up looking like this:

A sample of Jarrett’s work as Kane O’Farrell:

The Jarrett James 3-Week Workout Program:

WEEK1

Monday: Upper Body

• 3 sets Lat pulldowns
• 3 sets Bench press
• 3 sets Bicep curls
• 3 sets Incline dumbbell press
• 3 sets Triceps pushdowns with rope
• 3 sets Dumbbell press

Tuesday: Off

Wednesday: Cardio + Core

• 5 minute warm up then
• 10 minute Interval training on treadmill
• 5 minute Cool down total,=20 mins

• 3 sets Crunches on swiss ball
• 3 sets Plank (Try to hold for 1 minute or longer)
• 3 sets Bent knee hip raises ( where your hanging, back against pad and elbowos on arm rest)

Thursday: Off

Friday: Lower Body

• 3 sets Swiss ball squats ( back against swiss ball )
• 3 sets Seated calf raises
• 3 sets Seated leg extensions
• 3 sets dumbbell lunges

WEEK 2

Monday: Chest & Triceps

• 3 sets Triceps pushdowns with rope
• 4 sets Bench press
• 3 sets Seated triceps over head single dumbbell raises
• 3 sets Incline dumbbell press
• 3 sets Dumbbell flyes
• 3 sets Triceps skullcrushers (with bar)

Tuesday: Cardio + Core

• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down

• 3 sets Crunches on swiss ball
• 3 sets Plank
• 3 sets Bent knee hip raises

Wednesday: Back & Biceps

• 4 sets Lat pulldowns
• 3 sets Dumbbell bicep curls
• 3 sets cable rows
• 3 sets Barbell curls
• 3 sets Pull-ups or assisted pull-ups

Thursday: Off

Friday: Legs

• 4 sets Smith machine squats
• 3 sets Stiff legged deadlifts (
• 3 sets Seated leg extensions
• 3 sets Stationary dumbbell lunges
• 3 sets Calf raises

Saturday: Shoulders

• 3 sets Dumbbell press
• 3 sets Seated bent over rear deltoid raise
• 3 sets Dumbbell shrugs
• 3 sets Dumbbell front raises

Sunday: Off

WEEK 3

Monday: Chest

• 2 sets Bench press warm up
• 3 sets Bench press (pyrnamid)
• 3 sets Incline dumbbell press
• 3 sets Dumbbell flyes on swiss ball

Tuesday: Cardio + Core

• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down

• 3 sets Jackknife with swiss ball
• 3 sets Kneeling rollout with swiss ball
• 3 sets Hanging leg raises
• 3 sets cable crunches

Wednesday: Back

• 3 sets Pullups
• 2 sets Deadlift warm up
• 3 sets Deadlifts
• 3 sets One arm dumbbell rows
• 3 sets Back extensions

Thursday: Legs

• 2 sets Squats warm up
• 3 sets Squats
• 3 sets Leg press
• 3 sets Dumbbell Lunges
• 3 sets Standing calf raises

Friday: Shoulders

• 3 sets Military press
• 3 sets Lateral Dumbbell raises
• 3 sets Dumbbell shrugs
• 3 sets Standing Low Pulley Deltoid raise

Saturday: Arms

• 2 sets Barbell curls warm up
• 3 sets Barbell curls heavy
• 3 sets Triceps pushdowns with rope
• 3 sets Preacher curls
• 3 sets Skull Crushers
• 3 sets Triceps kickbacks

Sunday: Off

www.jarrettjames.com