Martyn Ford’s workout and diet plan for Undisputed IV: old school bodybuilding vs. MMA stamina


Hi guys! Who’s into mixed martial arts or an Undisputed movie series die hard fan? Yeah, I know, it’s all about illegal prison fighting where buffed up fighters with big muscles from every prison would gather to see who’s the best and as in every other movie, you’ll get someone in the spotlight!

In Undisputed 2 you had Scott Adkins as the villain Yuri Boyka, “the most complete fighter in the world” as he would say and even though he was a bad guy, he somehow managed to please the audience and in Undisputed 3, he became the good guy! Everyone wanted to see a next installment of the Undisputed series and now we’ve got it!


A lot of people went crazy in order to get to look like Yuri Boyka and for a while, Scott Adkins’ s workout and training routine article was a hit!

But now, in Undisputed 4, we’ve got a massive villain called Koshmar! Koshmar’s role is played by Martyn Ford, an 6’8″ (2,03 m height) ex cricket player who turned into a fierce bodybuilder filled with tattoos! In order to keep his bodybuilder body, this beast has to maintain an intensive training routine and he’s keeping the old school bodybuilding style: the heaviest weights he can find, cardio and resistance training days plus some mixed martial arts training.


Martyn Ford’s workout for Koshmar role in Undisputed IV:

Sure, for some of you guys, muscle gaining seems easy but the truth is that you need to keep your mind focused, train, eat and rest right for at least a couple of years in order to look like Martyn Ford in Undisputed.

Even when Martyn is dieting, he keeps his training routine with 8 to 10 reps per set and as I said earlier, he keeps his old school bodybuilding basic exercises like:

  • squats
  • single leg press and classic seated leg press
  • alternating dumbbell curls
  • deadlifts and so on

The catch here is that, since Martyn started playing the role of Koshmar in Undisputed 4, he also began training in mixed martial arts and resistance training or circuit training is a must to get that MMA fighter stamina as you can see in the beginning of this next video!

Here is how Martyn Ford’s typical arm workout looks like:

  • triceps pushdowns – 2-3 light sets just to get in the mood
  • dumbbell french press – the squeeze is better than from the skullcrusher
  • close grip bench press – in superset with rope triceps pushdowns
  • barbell bicep curls – for mass and growth
  • machine preacher curls – isolating the biceps using it with both arms and then one handed curls to peak the biceps
  • hammer bicep curls – using dumbbells

Martyn Ford’s diet plan for Koshmar’s role in Undisputed 4:

The usual meal plan which bodybuilders use also applies to Martyn’s diet but here’s a tip from him, if you’re lazy, you can put your vegetables in the blender and make a drink out of them. Vegetables like:

  • spinach
  • broccoli
  • kale
  • cabbage

Because he is such a big bodybuilder, Martyn consumes between 4500 and 8000 calories per day and he usually tries to stay lean in order to get other acting roles.

His routine meal plan for a day also includes the almighty chicken breast, brown rice, egg whites, oats, white fish and low fat cottage cheese and all of these prepared with the veggie blend and in 8 meals per day. He likes his garlic and he also uses Udo’s oil!


When it comes to Martyn Ford’s supplements of choice, he told in an instagram post that he uses whey isolate protein, liver tablets, BCAA, glutamine, multivitamins and of course a pre workout!

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