Stephen Graham underwent a dramatic physical transformation for his role as bare-knuckle boxer Henry “Sugar” Goodson in the Disney+ series A Thousand Blows. The 52-year-old actor spent six months preparing, with five strength training sessions and three boxing workouts per week.
His trainer, professional bodybuilder Rob Thurston, told The Independent that the goal was not a typical Hollywood physique. “What he didn’t want was a shiny, six-pack, Hollywood physique – he wanted to create a tough-fighting, tough-drinking intimidating brawler of a man,” Thurston said. The look was inspired by a cross between Mike Tyson and bare-knuckle fighter Lenny McClain.
The training programme was divided into phases. The first three months focused on cutting body fat using 10-15 rep ranges, supersets and drop-sets. The next three months were a “lean bulk” phase, using heavier weights in the 6-10 rep range with progressive overload and training to muscular failure. A final five-day peaking phase gave Graham the pumped appearance of a boxer.
Thurston emphasised the importance of training to momentary muscular failure and applying progressive overload. “Without pushing through those last few hard, burning reps, you don't cause the required signal for your muscles to adapt and become bigger and stronger,” he explained. The workouts avoided explosive or plyometric moves to minimise injury risk, using slow, controlled tempos instead.
Graham’s transformation has sparked widespread interest, with many searching for his workout routine. The series, which launched in early 2025, received rave reviews and a second series was ordered for January 2026.
