Stephen Graham’s transformation into bare-knuckle boxer Henry ‘Sugar’ Goodson for A Thousand Blows didn’t happen overnight. The 51-year-old knuckled down for six months of intense training, sculpting the physique of a man you definitely wouldn’t want to pick a fight with. Speaking to The Independent, Graham’s trainer, professional bodybuilder Rob Thurston, explains how he did it.
Graham’s goal wasn’t to achieve a Hollywood six-pack but to build a tough, brawler’s body. ‘The vision Stephen had for Sugar Goodson’s look was a cross between Mike Tyson and infamous bare-knuckle fighter Lenny McClain,’ Thurston says. ‘He wanted a tough-fighting, tough-drinking, intimidating brawler of a man.’ The result: the broad back and thick shoulders of a man who punches other men for a living.
How Stephen Graham Trained for ‘A Thousand Blows’
Graham’s training schedule was intense, with five strength workouts (two ‘push‘, two ‘pull‘ and one ‘legs‘) and three boxing sessions each week. His programme was split into phases: a ‘cutting’ phase to drop fat, a ‘lean bulk’ phase to build muscle, and a final ‘peaking’ phase to get him camera-ready.
‘We weren’t training to actually box three-minute rounds, but to drop body fat and add maximum muscle bulk in a relatively short space of time,’ Thurston tells The Independent. ‘We used hypertrophy-focused training to build Graham’s chest, back, traps, and shoulders as much as possible.’
Stephen Graham’s ‘A Thousand Blows’ Workout Programme
Graham committed to six months of rigorous training to bulk up for A Thousand Blows
Graham’s gym work primarily revolved around heavy strength training. He hit upper body with a selection of exercises guaranteed build thick traps, broad shoulders, and a strong back, and a comprehensive leg day saw him do leg extensions before squats to prime and pre-exhaust his quads for balanced lower-body growth.
Workout 1 – Push (Mondays and Thursdays)
1. Cable Chest Press – 3 sets x 6-10 reps (90 secs rest)
Stand with a cable machine behind you. Grip the handles at chest height and press them forward, keeping your core tight and elbows at a 45 degree angle to your body. Slowly return to the starting position and repeat.
2. Incline Smith Machine Press – 3 sets x 6-10 reps with last set as drop set (120 secs rest)
Adjust the bench to an incline position. Set the Smith machine bar at chest height, unlock press the bar to full lockout, slowly lower it with control before pressing back up.
3a. Cable Crossover – 3 sets x 6-10 reps
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Stand between two cable machines with handles set at a high angle. Pull both cables in front of you maintaining a slight bend in your elbows throughout. Sueeze your chest as you bring your hands together. Slowly reverse the movement until you feel a deep stretch in your chest, repeat.
3b. Push-up on Dumbbells – 3 sets x 6-10 reps (90 secs rest)
Perform push-ups with your hands positioned on dumbbells, keeping your elbows at a 45-degree angle to your body. Focus on slow, controlled movements.
4. Weighted Dip – 3 sets x 6-10 reps (120 secs rest)
Lower your body until your upper arms are parallel to the floor, then press back up. Add weight by hanging a chain or plate.
5a. Triceps Pushdown with Rope Attachment – 3 sets x 6-10 reps
Stand in front of a cable machine and grip the rope attachment. Hinge from the elbows to push the rope down until your arms are fully extended, squeezing your triceps at the bottom. Control the weight back up, keeping your upper arms fixed to the side of your body throughout.
5b. Overhead Triceps Extension with Rope Attachment – 3 sets x 6-10 reps (90 secs rest)
Grip the rope attachment on a low pulley, turn your back to the cable and bend your arms, holding the attachment behind your head. Extend at the elbows straightening out your arms, then lower them back behind your head, feeling the stretch in your triceps.
6. Single-Arm Cable Lateral Raise – 3 sets x 6-10 reps (90 secs rest)
Stand side-on to the cable machine, grab the handle with one hand, and raise your arm out to the side, keeping a slight bend in the elbow.
7. Overhead Press on Shoulder Press Machine – 3 sets x 6-10 reps with last set as drop set (120 secs rest)
Set the seat so your elbows are level with the bar. Press the weight overhead until your arms are fully extended. Lower it slowly to just above shoulder height.
8. Plate-Loaded Shrug – 3 sets x 6-10 reps (90 secs rest)
If you don’t have a shrug machine, set up on the Smith machine or with a loaded barbell. Holding the bar, raise your shoulders toward your ears, squeeze, then lower slowly. Focus on feeling the movement in the traps.
Workout 2 – Pull (Tuesdays and Fridays)
1. Neutral-Grip Weighted Pull-up – 3 sets x 6-10 reps (120 secs rest)
Hang from a pull-up bar with a neutral grip (palms facing each other). Pull yourself up until your chin passes the bar, then lower with control.
2. T-bar Row (using v-handle and landmine setup) – 3 sets x 6-10 reps (90 secs rest)
Position your feet slightly wider than shoulder-width and pull the V-handle towards your body, keeping your back flat and squeezing your shoulder blades together.
3. Single-Arm Machine Row – 3 sets x 6-10 reps (90 secs rest)
Sit at the row machine and use one arm at a time, focusing on squeezing your back muscles as you pull the handle towards your torso.
4. Wide-Grip Seated Cable Row – 3 sets x 6-10 reps (90 secs rest)
Use a wide grip handle on the cable row machine, pulling the handle towards your chest while keeping your chest high and elbows wide.
5. Cable Curl – 3 sets x 6-10 reps (90 secs rest)
Stand in front of a cable machine with a bar attachment, curl the bar towards your chest, and squeeze your biceps at the top. Lower slowly and repeat.
6a. Incline Dumbbell Curl – 3 sets x 6-10 reps
Sit on an incline bench and curl dumbbells up towards your shoulders. Keep your upper arms still and focus on squeezing at the top.
6b. Spider Curl – 3 sets x 6-10 reps (90 secs rest)
Lean forward on a bench with your chest on the pad. Hold dumbbells with a supine grip and curl them up towards your face. Slowly lower and repeat.
7. Kneeling Rope Crunch – 3 sets x 15-20 reps (90 secs rest)
Kneel in front of a cable machine with a rope attachment. Crunch down towards the floor, squeezing your abs, then slowly return to the starting position.
8. Incline Reverse Crunch – 3 sets x 15-20 reps (90 secs rest)
Lie on an incline bench and place your legs straight. Curl your hips off the bench, squeezing your abs at the top, then lower slowly.
Workout 3 – Legs (Saturdays)
1. Leg Extension – 3 sets x 6-10 reps (90 secs rest)
Sit on the leg extension machine and extend your legs until they are fully straight. Lower slowly and repeat.
2. Pendulum Squat – 3 sets x 6-10 reps (120 secs rest)
Stand on the pendulum squat machine with your feet shoulder-width apart. Squat down until your thighs are parallel to the floor, then return to the starting position.
3. Leg Press – 3 sets x 6-10 reps (120 secs rest)
Sit on the leg press machine, place your feet shoulder-width apart on the platform, and press the weight up until your legs are fully extended. Lower the weight with control and repeat.
4. Seated Leg Curl – 3 sets x 6-10 reps (90 secs rest)
Sit on the seated leg curl machine, and curl the pads towards your glutes, focusing on squeezing your hamstrings at the top. Lower slowly and repeat.
5. Lying Leg Curl – 3 sets x 6-10 reps (90 secs rest)
Lie face down on the leg curl machine. Curl the weight towards your glutes, squeeze at the top, then lower with control.
6. Standing Calf Raise – 3 sets x 6-10 reps (90 secs rest)
Stand tall with your toes on a raised platform, holding a pair of dumbbells or a loaded bar across your upper back. Push through the balls of your feet to raise your calves, pause at the top, then lower slowly.
7. Seated Calf Raise – 3 sets x 6-10 reps (90 secs rest)
Sit on the seated calf raise machine with the pads placed on your knees. Raise your heels as high as possible, squeeze your calves, then lower slowly.
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