Zac Efron and Jeremy Allen White Iron Claw Workout

Zac Efron and Jeremy Allen White Iron Claw Workout

How to Design a Home Gym in a Small Space Reading Zac Efron and Jeremy Allen White Iron Claw Workout 7 minutes

Zac Efron and Jeremy Allen White Iron Claw Workout

The Iron Claw hit the big screen in the UK in February 2024 and starred Zac Efron and Jeremy Allen White. Both actors have bulked out for their roles as Kevin and Kerry Von Erich, but how did they achieve the wrestler's physique? Our guide explains what is needed for your own Iron Claw work.  

What is The Iron Claw Movie about?

The Iron Claw Movie is a biographical sports drama about the Von Erich wrestling family and their apparent family “curse”. The film is named The Iron Claw after the Von Erich signature wrestling move. The film was critically acclaimed with both Efron and Allen White praised for their performances.

How did Zac Efron Prepare for Iron Claw?

At 5”8’ tall it’s estimated that Zac Efron put on between 10-15lbs for the role while maintaining a body fat percentage of just 9%. His chiselled appearance is not only due to his muscle mass but is categorised by low body fat. As well as a high-calorie intake of protein-dense foods, Efron bulked up for the role by setting up a gym outside his trailer in order to stay pumped throughout filming.


How did Jeremy Allen White Prepare for Iron Claw?

For the role of Kerry in The Iron Claw, it’s estimated that Jeremy Allen White gained approximately 40lbs from a strict, high-calorie and protein diet. Similarly to Zac Efron, he maintained a low body fat percentage to accentuate his muscles. He also trained with Efron outside, swapping his usual cardio workouts for heavy weightlifting.

The Iron Claw Workout

Looking to achieve a similar aesthetic to Jeremy Allen White and Zac Efron in The Iron Claw? Follow our Iron Claw-inspired workout regime.


Equipment List

Upper Body

To develop arms, shoulder and back muscles we recommend incorporating both push and pull sessions into your routine.

Push Routine

Barbell Bench Press

4 sets of 8-12 reps

Lie on the bench with your eyes level with the bar, lift the barbell from the rack and hold it over your shoulders with your arms extended. As you breathe in, lower the bar to your mid-chest and as you breathe out push the bar back to the starting position and squeeze your chest.

Dumbbell Flys

4 sets of 10-12 reps

Lie on an incline bench set between 30-45 degrees, hold your dumbbells in each hand with your palms facing each other, just above each shoulder. Open your arms wide to the side then bring the dumbbells back to the starting position by squeezing your chest muscles.

Push Ups

3 sets of as many reps as possible

Place your hands shoulder width apart on the ground, with your body aligned in a straight line. Lower yourself almost to the floor before engaging your shoulders and pushing yourself back up.  You can also target your triceps by keeping your arms tucked close to your sides, parallel with your ribcage.

Tricep Dips

3 sets of 10-15 reps

Place your hands on the side of the bench keeping your body upright, lower your body by bending your elbows until they’re at a 90-degree angle, then push back to your starting position.   

Lateral Dumbbell Raises

3 sets of 12-15 reps

Start with the dumbbells at your sides, as you stand with your feet shoulder-width apart. Soften your elbows and raise the dumbbells until they are parallel with the floor, then lower them back down to the floor.

Pull Routine

Kettlebell Row

3 sets of 10-12 reps on each arm

With one hand and knee placed on the bench, hold a kettlebell in your free hand with your arm extended. Pull the kettlebell up to the side of your torso, making sure to keep your back straight, then lower it to the starting position.

Bent Over Barbell Row

3 sets of 10-12 reps per side

Stand with your feet shoulder-width apart with softened knees. Hinge forward from your hips and pull the bar to your lower ribs, holding the barbell slightly wider than shoulder width apart. Then slowly lower it back down.

Kettlebell High Pull

3 sets of 10-12 reps per side

Stand with your feet shoulder width apart and place a kettlebell between your feet. Squat and grip the kettlebell with one hand, then pull with your elbow to bring the kettlebell to shoulder height as you extend your hips and knees to stand. Make sure to stay in control of the kettlebell to ensure it doesn’t get too close to your face.

Bicep Curls

3 sets of 12-15 reps on each arm

Hold the dumbbell with your palm facing upward, keeping your elbows close to your body. Then slowly curl the weight up bending at the elbow and slowly lower the weight to the starting position.

Lower Body

It’s Important not to neglect the lower body to achieve the complete wrestling physique. So, exercises to incorporate into your routine include.


3 sets of 6-10 reps

Stand with your feet hip-width apart with the barbell over your feet. Hinge at your hips and bend your knees to grab the bar overhand. Then extend, keeping your back straight.

Bulgarian Split Squat

3 sets of 8-12 on each leg

Stand facing away from the bench with a dumbbell in each hand and one foot up on the bench behind you. Lower your body as you bend at the knee keeping your back straight and chest up, until your back leg almost reaches the floor, then push up to standing.


Finally, to achieve ripped abs like Zac Efron you’ll need to work on your core body strength. Try incorporating the following exercises into your workout.

Russian Twists

3 sets of 15 reps on each side

Sit on the floor with your feet hip-width apart, feet flat to the floor and knees bent. Hold a kettlebell into your chest and lean back at a 45-degree angle. Twist your torso from left to right, moving the kettlebell across your body as you twist.  


3 sets of 2 min holds

Start in a tabletop position on your hands and knees, then lower down to your forearms with your elbows in line with your shoulders. Keep your body in a straight line and engage your core holding for a long as possible.

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