Flula Borg Workout Routine: How He Tacked on 25 Pounds for Suicide Squad!

Flula Borg, who stars as Javelin in The Suicide Squad, tacked on 25 lbs of muscle for the role. 

If you don’t recognize Flula Borg right away, just think back to The Bellas in their second adventure where he was Pieter Kramer in Pitch Perfect 2.

Today we get to learn about how exactly Flula Borg went from skinny-shredded to JACKED-shredded.

He’s definitely going to make a great addition to our Workout Database and we’ll still be able to get a decent amount of information to utilize even with the new shorter article format in our Celebrity Workout Database

Borg hopped on an interview with Men’s Journal and spilled the deets for us.

The first thing to note is the fact that regardless of your workout you won’t be tacking on 25 lbs. of muscle unless you start eating enough to support those gains.

You can learn more about our Nutrition Pillars here, or even look into our Academy that comes with a full Nutrition Course breaking down the SHJ 4-Tier-Nutrition System.

Here’s what Men’s Journal shares about Flula Borg’s nutrition:

“My usual routine used to be working out for 20 minutes, eating nothing, and staring at the television for the rest of the day,” Borg tells Men’s Journal. “Paolo told me that wasn’t going to fly.”

Borg also happens to have a supercharged metabolism, so bulking him up required 7,000 calories a day.

We’ve seen some other celebrities have to tack on a TON of calories to bulk up in the past.

Guys like Hugh Jackman, Henry Cavill and Chris Hemsworth all had to eat big to get big.

From there Men’s Journal and Flula get into more about the actual routine that enabled him to tack on the mass.

They break down the workout we’ll be using like this:

This is a sample circuit Mascitti built for Borg to add muscle mass and increase overall strength.

I’ll be expanding on that with the full set of instructions they share below with the full workout routine we’re going to be using.

And, as always, make sure to let me know what you think in the comment section if you try it out!

Flula Borg Workout

Flula Borg Workout Routine

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Flula Borg Workout

This workout is shared by Men’s Journal and Flula Borg.

Directions (Provided by MJ and Mascatti): This is a sample circuit Mascitti built for Borg to add muscle mass and increase overall strength. The first two movements are done individually as drop and reverse drop sets to get maximum muscle fatigue. That’s followed by three supersets, where two movements are done back to back with no rest between exercises. Complete the four supersets before moving down to the next pair of movements, taking one minute of rest between each.


Barbell Bench Press

5 sets x 15-12-10-8-6 reps

Flat Dumbbell Press

4 sets x 6-8-10-12 reps

Superset One:

A. Cable Crossover

4 sets x 15 reps

B. Incline Barbell Bench Press

4 sets x 6-8-10-12 reps

Superset Two:

A. Low-to-High Cable Crossover

4 sets x 15 reps

B. Decline Dumbbell Press

4 sets x 6-8-10-12 reps

Superset Three:

A. Dips

4 sets x 15 reps

B. Tricep Cable Pushdowns

4 sets x 10 reps

Superset Four:

A. Skull Crushers

4 sets x 12 reps

B. Standing Overhead Tricep Cable Extensions

4 sets x 12 reps


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