You remember that kid from We’re the Millers? The one with the "No Ragrets" tattoo and the eyebrows that basically have their own zip code? Yeah, well, he doesn't look like that anymore.
When the first photos of Will Poulter muscle gains leaked before Guardians of the Galaxy Vol. 3, the internet collectively lost its mind. People were convinced he’d either discovered a super-soldier serum or spent six months living in a vat of protein powder. Honestly, the transformation from "awkward teen" to "golden god" Adam Warlock was jarring. It’s the kind of glow-up that makes you look at your own gym membership with a mix of guilt and suspicion.
But here’s the thing: Will Poulter is probably the first Marvel actor to be brutally honest about how sucky the process actually is. While most stars give the standard "I just ate chicken and broccoli" speech, Poulter went on a press tour basically warning people not to do what he did.
The Reality of the Adam Warlock Transformation
Let's be real—building that much mass isn't just about "wanting it more." Poulter has been very vocal about the fact that his physique was a full-time job. He told The Independent that he wouldn't recommend his transformation to anyone who isn't being paid by a multi-billion dollar studio to do it.
He had a whole "secret squirrel" team behind him. We're talking professional trainers, personal chefs, and nutritionists like Aaron Deere. His primary architect was Dr. Benjamin Carraway, a chiropractor and trainer who has worked with him since 2015.
Carraway’s approach wasn't just about throwing heavy plates around. Since Poulter had a history of injuries—including a torn ACL from filming War Machine and a rotator cuff issue—the training had to be "proprioceptive." That’s just a fancy way of saying they focused on how his body moved in space. They used super-slow movements to build a mind-muscle connection. It wasn't about ego lifting; it was about precision.
The Brutal Diet "Maintenance"
If you think eating for muscle is a dream, Poulter would like a word. He described the diet as "quantities of food you wouldn't necessarily want to ingest."
There were phases where he was bulking so hard he felt like he couldn't face another plate of food. Then came the cutting phases where he was so hungry he joked about wanting to "eat the furniture."
By the time he hit the "maintenance" phase, he was just trying to hold onto the size. He stayed away from alcohol for months. His social life basically evaporated. You can’t exactly go out for pizza and beer with the lads when you’re "genetically engineered to be the perfect being." It’s a lonely way to live, even if you do end up looking like a statue.
The Workout Logic: More Than Just Biceps
A lot of people think the Will Poulter muscle story is just about big arms. It’s actually about the "V-taper."
To look like a superhero, you don't just need mass; you need specific proportions. His program focused heavily on:
- The Upper Chest: To give that "armor" look under a suit.
- The Medial Delts: Widening the shoulders to make the waist look smaller.
- The Brachialis: A small muscle in the arm that pushes the biceps up, making the arms look thicker from the side.
His routine usually rotated through a "Push/Pull" split, hitting each group every four to five days. This gave his central nervous system time to actually recover. He wasn't in the gym six hours a day like some rumors suggested—it was more like three intense sessions a week, but those sessions were surgically effective.
He used "Reverse Pyramid Training." This means he’d do his heaviest set first when he was freshest, then drop the weight and increase the reps for the following sets. It’s a classic way to build strength and size simultaneously without burning out.
Why Mental Health Came First
This is where Poulter deviates from the typical Hollywood meathead narrative. He has been incredibly open about his struggles with generalized anxiety disorder, depression, and OCD.
He made it a condition of his training that his mental health couldn't take a back seat to his abs. He’s an ambassador for Movember and has spoken at length about how the "asphyxiating stigma" around male mental health makes transformations like this dangerous.
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"The aesthetic goals have to be secondary," he told Men's Health. If you prioritize the look over the mind, you’re chasing a ghost. He’s seen how the industry can chew people up and spit them out, and he refused to let the Adam Warlock role do that to him.
The internet is quick to scream "steroids" whenever a celebrity gains twenty pounds of muscle. While that's a common shortcut in Hollywood, Poulter insists his path was natural and safe. Whether you believe that or not, his advocacy for the psychological cost of these changes is a breath of fresh air.
The Social Cost of Getting Jacked
Let's talk about the "dinner problem."
Poulter mentioned that the hardest part wasn't the gym; it was the isolation. When your life is dictated by a kitchen scale and a sleep schedule, you become a flake. You stop showing up to birthdays. You're "the guy who brings a Tupperware of cold steak to the party."
He admitted that he’s looking forward to a life where he doesn't have to think about his body 24/7. There’s a certain "body dysmorphia" that comes with being a Marvel star. You see yourself on a 40-foot screen looking like a god, and then you look in the mirror the next morning after a salty meal and feel like you've lost it all. It’s a mental trap.
Lessons from the Warlock Routine
If you’re looking to build your own version of the Will Poulter muscle physique, don't try to replicate his exact path. You don't have the Disney budget. Instead, take the principles:
- Prioritize the "V" shape. Focus on lateral raises and pull-ups. Width creates the illusion of size more than raw bulk does.
- Slow down. Like Dr. Carraway suggested, focus on the "proprioception." Feel the muscle working instead of just moving the weight from point A to point B.
- Eat for your goals, but don't lose your mind. If you're not an actor, there's no reason to miss your best friend's wedding for a missed macro.
- Rest is a weapon. Muscles grow when you sleep, not when you’re lifting. Poulter only lifted three times a week for a reason.
Poulter's journey is a reminder that what we see on screen is a curated, expensive, and often unsustainable version of reality. He’s a guy who did a job, got in incredible shape, and then immediately told everyone how much it actually cost him—mentally and socially. That’s a lot more impressive than a 20-inch bicep.
Actionable Next Steps
If you're looking to start a transformation without the Hollywood price tag, focus on these three things this week. First, find a "Push/Pull" routine that fits into three days; consistency beats intensity every time. Second, start tracking your protein—aim for roughly 0.8 to 1 gram per pound of body weight to support muscle repair. Finally, and most importantly, check in on your mental health. If the gym starts feeling like a punishment rather than a tool, take a step back and recalibrate your "why." The goal is a body that functions as well as it looks.