At 53, Jamie Foxx still trains hard. While he’s known for his comedic chops and dramatic gravitas, he’s also a physical presence onscreen, bringing muscle to movies like Any Given Sunday and Project Power.

Foxx’s training plan is balanced, but he doesn’t stick to just your standard run of the mill exercises. For cardio, he swims for 30 minutes every morning. Then he attacks giant sets like this one from his longtime trainer, Ahmad Baari, who shared the split as part of the actor’s Men’s Health cover spread.

Directions: Do this as a circuit, keeping rest between sets minimal and using light to medium weights. Do 3 rounds. Rest 60 seconds between each round.

Underhand Barbell Overhead Press

Sit on a bench, holding a barbell at your shoulders with an underhand grip. Without arching your back, straighten your arms, pressing the weight over your head. Pause, then lower it back to the start. That’s 1 rep; do 15.

Pullup

Hang from a bar using an over-hand grip, hands slightly wider than shoulder width. Pull up until your chin is nearly even with the bar. Lower. That’s 1 rep; do 10 to 12. Struggling? Do as many as you can, return to the floor, take a breath, then do more reps.

Incline-Angle Close-Grip Pushup

Get in pushup position, hands directly below your shoulders, feet on a box, chair, or bench. Tighten your abs. Bend at the elbows and shoulders, lowering into a pushup. Press back up. That’s 1 rep; do 12 to 15.

3-Way Ab Wheel Rollout

Get on all fours, hands on an ab wheel directly below your shoulders. Roll the wheel out as far as you can without arching your back. Roll back. Repeat, rolling out to the right and then to the left. That’s 1 rep; do 3 or 4.

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