The $40,000 Physique

Actor Richard Gadd, 37,gained 100lbs and built significaant muscle mass over 14 months to play the thuggish ex-prisoner Ruben in the new BBC project Half Man. Working with personal trainer David Jenkins, Gadd lifted up to 11,000kg per session, even on days when he was filming for 11 hours and writing for another four.

Jenkins revealed that Gadd was still writing the last few episodes while training, and would often arrive at the clinic by 7pm after wrapping filming at 6.30pm.

From Baby Reindeer to Half Man

Gadd previously lost 24kg for his role in Baby Reindeer, but packed on 40kg of muscle for his new project. Jenkins believes the key to success was consistency over numbers, adapting the workout to the day Gadd had had.

The A-list trainer, who previously worked with Chris Pine on the set of Outlaw King, crafted a specific plan to get Gadd in the perfect shape for the role. 'We see Ruben when he's coming out of prison, and you don't come out of prison with a six-pack, because you can only eat what you're given,' says Jenkins.

The Nutritional Plan

Instead of calorie counting and strict diets, Jenkins and Gadd had a unique approach to post-gym session meals. 'Afterwards we'd go for a protein-only curry at the takeaway down the road. No naan, no rice - usually - just loads of tandoori chicken and tandoori lamb,' says David.

Jenkins worked on set with Gadd to keep him 'pumped up' between takes, so that the continuity of Ruben's appearance never faltered. 'Between each take, we had 10 minutes and two 15kg dumbbells; he'd do shoulder press , upper rowing, and bicep curls.'

Overcoming Fears

Gadd was apprehensive about going for a run, but Jenkins encouraged him to put his hoodie on and get down the front of the Clyde for a run. 'He said: 'I can't go out for a run, I'm Richard Gadd! I'm the fourth most-Googled person in the world after Trump, Zelensky and Putin! ', says Jenkins.

'I said: 'So? You're a big,scary, bearded guy. Put your hoodie on, get down the front of the Clyde, and let's go for a run!''