Most have you have at least heard about the Kick Ass films, personally I found ’em pretty funny, imagine that, some skinny kid running around in what looks like a, well you know what, and fighting crime left right and centre. He’d get his head kicked in to say the least! But in the second instalment of Mathew Vaughn’s Kick Ass series, Dave doesn’t look too skinny, and that is down to weeks of solid training, but to be fair the guy is ripped! Over here at In The Loose we see training as a fundamental part of your game and gaining that much needed muscle is just as essential. So just for you lot we have the 8 week training routine and diet, which Kick Ass’ Aaron Taylor-Johnson endured to to make it believable he could make it in the streets of New York, and now you can convince your opposite number you’re definitely not to mess with!


Do these exercises on days 1 and 4. For these exercises follow the timing of four seconds to lower, pause a second, lift explosively and hold for another second. Then rest for two minutes after each set.

  • Rack Pull Sets (6 sets, 4-6 reps)
  • Barbell Push Press (6 sets, 4-6 reps)
  • Zercher Squat (6 sets, 4-6 reps)
  • Chin-Ups (6 sets, 4-6 reps)

For each week of this routine, add a further 2.5 kilos to the weight that you are lifting. This will increase your muscle mass and strength, which is the aim of these exercises.


Day 2: So you want to run the pitch huh? You’re going to have to do super sets. Follow these next set of exercises to the letter if you want to get great results. Do each one, rest for the allotted time and then repeat until you’ve completed three sets of each move.

Superset 1

  • Hang Clean (Reps 10 – 12)
  • Burpee (Reps 15)
  • Rest 30 secondskickass-2-abs-before

Superset 2

  • Sprawl to pull-up (Reps 20)
  • Renegade Row (10 each side)
  • Rest 40 seconds

Superset 3

  • Medicine ball slam (Reps 20)
  • Russian Twist (Reps 10 each side)
  • Rest 45 seconds

Superset 4

  • Hammer and tyre smash (Reps 20)
  • Battle Ropes (60 seconds)
  • Rest 60 seconds


Day three of your routine should be dedicated to cardiovascular exercises. It doesn’t matter what you do, steady-state or interval training, as long as you do it and keep it under 20 minutes. GET YOUR RUNNERS ON!!


You’ve got to do one set of both exercises in a superset before resting. Then move onto the next.

Superset 1

  • Pull-up (6-8 reps)
  • Dragon Flag (5 reps)
  • Rest 60 seconds

Superset 2aarontj

  • Wide-Grip Press-Up (20 reps)
  • Hanging Leg Raise (60 seconds)
  • Rest 60 seconds

Superset 3

  • Inverted Row (15 reps)
  • Mountain climber (60 seconds)
  • Rest 60 seconds

Superset 4

  • Dips (15 reps)
  • Alligator Walk (8 reps each side)
  • Rest 60 seconds.



meal-prepI’m willing to bet he was eating in excess of 3,000 calories a day of mostly clean meals – chicken breast, turkey, lean beef, steak,eggs, etc.

If you’re a naturally big guy, like me, this type of physique is going to call for a different approach.

  1. You’re going to need to drop the calories way back. I’d suggest a much higher protein intake than usual, low carbs, and low to standard fat intake.
  3. Cardio is going to be a must. Someone like Aaron Taylor-Johnson can usually skip out on cardio because their bodies stay naturally lean.