Kindal looking like a Top Gun star beside an image of Glen Powell.

Fitness Trainer Tests Glen Powell's Top Gun Workout Routine!

Have you seen Top Gun Maverick?

It's really good!

The flight scenes, the connection to the original, the plot... I thought it all worked out perfectly.

And I can't forget the actors.

They looked mighty fine... AND... mighty fit.

The original 1986 cast looked great hitting the volleyball around but in comparision to these guys (and woman) throwing a football on the beach?

The 86 crew look "meh" (and that's saying a lot! I had a crush on Val Kilmer when I was a kid)!

It was clear these actors trained hard to get in shape.

Luckily, I am not the only person interested in their prep.

Every Top Gun cast interview included something about diets, workouts, and flight training.

When I saw this video Men's Health posted of Glen Powell (Hangman) sharing his workout that "got him Top Gun ready"...

I wanted to know what... if anything... made his workout different.

As a trainer, I knew there wasn't just ONE workout responsible...

But I thought it was cool for him and his trainer to show a typical training day.

And that's what this video is...

Me, a trainer with nearly 15 years experience, testing that specific Men's Health workout that got Glen 'Top Gun Ready"'.

I even had one of my classes do it to get their feedback.

Hangman's (Glen Powell) Workout For Top Gun

Superset #1: 3x

  • 10-12 Deadlifts
  • 10-12 Dumbbell Bench Press

Superset #2: 3x

  • Weighted Pull-ups To Failure
  • Weighted Ring Push-ups To Failure

Superset #3: 3x

  • 10-12 Hanging Knee Raises
  • 10-12 Dumbbell Incline Rows*

Superset #4: 4x

  • Sled Work

*I don't have an incline bench so opted for bent over rows instead.

Quick note... Glen said he rested around 90s between each set.

Is This A Good Workout?


I love the mix of exercises and the overall balance of the design.

Here's some of the specifics I love...

  • The combination of pulling exercises (rows and pull-ups) and pushing exercises (chest press and pushups). Including both is important for balanced training.
  • The big compound movements. Instead of doing isolated work like machines... Glen focuses on big moves like deadlifts and hanging knee raises to get the most bang for his buck.
Kindal smiling as she sits on a box after a tough workout
A Big Idea

Hanging leg raises, whether with straight legs or knee raises...

Aren't just great for abs.

Hanging from the bar is great for...

  • Decompressing your spine
  • Improving your grip strength
  • And strengthening your hip flexors

Start small with just hanging for 10-20s while in a tight hollow position.

  • And I LOVE the sled! It's great for lower body strength and knee health. Plus, it's easy to use. One of those moves you can go heavy on without much risk of injury.

Oh, and the heart rate sky rockets on sled. It's insane.

Overall score?

... I give this a 9.

What's Missing?

Why not a 10?

Because it's balanced not but not perfectly.

Here are a few training flaws:

  • Yes, the deadlift is a great lower body move, it's a hip hinge movement. I would have liked to see a knee flexion move too... squats, lunges, and step-ups to name a few.
  • I would also like to see some unilateral work: Balance work like single leg deadlifts, 1-legged squats, wounded soldiers... etc.

But because the workout is a GOOD workout, I'm going to assume that this isn't THE workout that got him in shape but one of many that included the moves above.

Making Glen A Balanced Workout Program

My guess is that the next workout he did looked something like this:

Superset #1: 3x

  • 10-12 Squats
  • 10-12 Dumbbell Overhead Press

Superset #2: 3x

  • Weighted Pull-ups To Failure
  • Weighted Ring Push-ups To Failure

Superset #3: 3x

  • 10-12 Decline Leg Raises
  • 10-12 Dumbbell Reverse Flies*

Superset #4: 4x

  • Sled Work or accessory work like SLDL.

Hey Glen, if you read this... am I right!? LOL.

Wouldn't that be awesome?

If you like "celebrity" workouts... I also tried the Liver King's workout . How do you think it compared?

Ready To Fly?

Now that I've trained like a Top Gun figher pilot...

I'm ready to fly!

If given the chance to go up in one of those insane jets... would you?

I get carsick anytime I sit in the backseat, so as cool as it would be, I probably gotta pass on that invite.

Follow me on social and let me know!

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