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Matt Damon’s Elysium Workout

Matt-Damon-Elysium-workout-planFor the movie Elysium, Matt Damon plays a tough-guy-turned-factory-worker Max DeCosta.  Set in the year 2154, it’s a story of the ‘haves’, who live in a luxurious space station, and the ‘have nots’, who live in the slums of a ruined Earth.

With his shaved head and considerable muscle mass, Damon transformed himself to play the part in this dystopian sci-fi flick. Elysium is directed by Neill Blomkamp of District 9 fame.

“We wanted [my character] to look a certain way so I had to keep up a workout regimen. I had to just literally go to the gym for, like, four hours a day. Which was kind of fun in its own way at my age, to be given an excuse to do that, because it’s not something you’d ever really do otherwise!”

To pack on the mass, Damon worked with a trainer who works with NFL players. He told Damon “I’m going to make you stronger and faster. As a by-product, you’ll look the way you want to.”

The Elysium Workout

Want to mimic the mass-building workout that Matt Damon used for Elysium. Try this 2-a-day split. If you are just starting out, you should have a 3-6 month base workout plan completed before trying anything at this intensity level.


Warmup: Jog slowly for 1 mile, stretch

AM Workout:
1-Mile Interval on a Track
Do 4 laps total (no rest).
Each lap is 400 yards:
Do 100 yards at 25 percent max speed, then 100 yards at 75 percent max speed, then 200 yards at 25 percent max speed.

PM Workout:
Squat 5×6-8 reps
Leg Press 3×12
Lat Pull Down 4×6-8
Bent Over Row 4×6-8
Preacher Curl 3×6
Reverse Crunches 3×12

Warmup: Jog slowly for 1 mile, stretch

AM Workout
Dashes: Do a 25-yard dash at full speed. Rest 12 seconds, and then repeat for a total of 20.

PM Workout
Barbell Bench Press 5×6-10
Lying Dumbbell Flys 4×10
Skullcrusher 5×8-10
Hack Squat 3×12
Seated calf Raise 5×20, 15, 10, 8, 6
Decline Sit Ups 4xfailure

Warmup: Jog slowly for 1 mile, stretch

AM Workout
Suicides: Do 5-, 10-, 15-, and then 20-yard dashes. Rest 15 seconds. Work up to a total of 15.

PM Workout
Leg Extension 3×8-10
Deadlift 2×5
Low Cable row 4×6-8
Inverted Row 3xfailure
Push ups 3xfailure


Warmup: Jog slowly for 1 mile, stretch

AM Workout
Row 500 meters for time
2 minute recovery
Row 1000 meters for time
2 minute recovery
Row 2000 meters for time

PM Workout
Squat  5×5
Incline Bench  5×5
Overhead Press  5×5
Deadlifts 1×5
Pull-Ups 3xfailure
Crunches 3×12

Warmup: Jog slowly for 1 mile, stretch

400 meter run (1/4 mile)
20 v-ups
20 burpess
20 mountain climber

Elysium Diet Plan

To keep up his weight and muscle mass during such a gruelling program, Matt would have to eat somewhere around 3,500 and 4,000 calories a day. Sample day could look like this:

Meal 1
3 eggs & 2 egg whites w/1 cup spinach
1 toast
1/2 pint milk

Meal 2
MRP Shake

Meal 3
Can of tuna
Wholewheat pasta
Mixed veg

Meal 4
MRP Shake
1tb Peanut butter
4 Whole wheat crackers

Meal 5
Lean Steak
Brown Rice
Sweet Potato

Meal 6
protein drink


With a workout plan this intense, It would be smart to help your recovery with a BCAA supplement. Either a simple BCAA formula or a more advance post workout supplement like Muscletech Anabolic Halowill help the body recover from the workouts. I would also recommend:

A high-quality protein mix
A good Multivitamin
Creatine supplement

Elysium trailer below.

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