Working (Out) From Home With 'Prodigal Son' Star Tom Payne

The Walking Dead.

Though Payne’s original goals were to improve body shape and gain muscle, his job needs ended up playing a significant role in the training regimen Fitzgerald designed for him. “Jesus was adept at martial arts,” said Fitzgerald. “We knew Jesus would need to look strong, but not enormous.” So rather than trying to bulk up and gain excessive muscle, Payne’s workouts focused on natural-looking definition..

An average workout consists of upper and lower body exercises and biking, with a day of rest between each session. The specific exercises, as Fitzgerald puts it, “involve lifting heavy loads with a lot of time under tension, followed by a lighter set with higher reps for muscular endurance.” These sets are focused on compound movements, where several muscles are used simultaneously to achieve a strong push or pull in a knee or leg-dominant exercise.

Like many fitness plans, the strategy behind Payne’s workouts puts a high level of importance on diet and rest. Both Fitzgerald and Payne are ectomorphic, a body type that tends to be lean and has difficulty putting on muscle or fat due to a high metabolism. So in between workouts, Payne tries to consume a high number of calories, focusing on protein. “Most people would need a period of ‘cutting in’ after a program like this,” Fitzgerald explains.

During these unpredictable times, sticking to a routine can be extremely difficult, but Fitzgerald — whose entertainment-industry clientele also includes costume designer Dawn Ritz, writer/director Craig Johnson, director Darren Stein, and stylist Jenny Ricker — is still optimistic.

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