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Matthew McConaughey's fame is built around more then just playing the bongos in the nude. He's got a body that keeps packing women admirers into cinemas and he's making a damn good living out of it.

It comes with no easy task. Matt's workout consist of three days a week with intense supersets and 2 cardio days. A superset for those who don't know is a succession of excercises done without rest. Short breaks are only taken between each superset.

Do the following routine with 8-12 reps for each exercise. Choose a weight heavy enough to fatigue your muscles by the last rep but ensure you do not compromise form.

Day 1

Supeset 1 (2 to 4 times)

• Fly
• Incline Chest Press
• Weighted Swiss Ball Crunch

Superset 2 (1 time)

• Angled Pull-ups (do a pull up but focus strength in one hand for every rep, alternate hands on each rep) 
• Elliptical Machine (1 min forward motion, 1 min backward motion)

Superset 3 (2 to 4 times)

• Dip (Using Bench)
• Overhead Tricep Extension (One arm at a time)
• Medicine Ball Lunge

Superset 4 (2 to 4 times)

• Medicine ball (slam a heavy medicine ball to the floor as hard as you can)
• Wall-climbing (1 to 2 minutes, climb a wall to get a total body workout)
• Ladder Drill (hop through a ladder on the ground as fast as you can elevating your knees on each step) 

Superset 5 (2 to 4 times)

• Squat with calf-raise (Get on tip-toes as you come up from each squat)
• Rotating Shoulder Press (Rotate your torso during shoulder presses)
• Medicine Ball Woodchop (Whilst lying on a bench move a medicine ball from an overhead position to one side of your body and repeat alternating sides each time)

Superset 6 (1 time)

• Bike Machine (1 min sitting, 1 min standing)
• Stairclimber (1 min w/o hands)

Day 2

Cardio (30 - 45mins) - Any cardio machine in the gym. Vary speed and intensity levels to prevent your body from getting accustomed to a repeating motion.

Day 3

Superset 1 (2 to 5 times)

• Lateral pulldowns (use a wide grip)
• Swiss Ball Crunch With Ball Toss (Do a crunch on a swiss ball while holding a medicine ball. Toss the medicine ball to a partner as you come up. Have them throw it back at you and then catch and descend. Repeat)
• Jump Squats

Superset 2 (1 time)

• Stairclimber (Order; 1 min both legs, 1 min right leg, 1 min left leg, 1 min both legs)
• Jump Rope (100 - 200 reps)

Superset 3 (1 time)

• Single-Arm Bent Over Rows
• Punching Bag (40-60 Hooks)

Superset 4 (2 times)

• Staircase Suicides (Run up and down staircase steps in this order - 10 steps, 20 steps, 30 steps, 30 steps, 20 steps, 10 steps)

Superset 5 (2 to 4 times)

• Barbell Curls
• Dumbbell Shrugs
• Calf Raise

Superset 6 (1 time)

• Cycle (3 mins)
• Dumbbell Deadlift and Bicep Curl (As one exercise)
• Crunches (using cable machine)
• Barbell Wrist Curls

Day 4

Cardio (30 - 45minutes) - Do a different activity then Day 2

Day 5

Repeat Day 1

Day 6 & 7

Rest over the weekend to give time for your body to recover from the grueling workout.

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