Get lean and strong like The Bachelor: the Matty J Workout

We reveal the secret workout that keeps The Bachelor, Matty Johnson, looking good and why exercise is an important part of his life.

It’s not surprising when you talk to Matty Johnson and find that fitness is an incredibly important part of his life. You don’t really get to look like The Bachelor without working out.

Even when he was locked away in the Bachelor house, he still needed to exercise, getting up early before filming to do one of a few quick cardio workouts that he keeps in store for when he can’t get to a gym.

But for the successful marketing executive and TV heartthrob, exercising is not just about wanting to look good.

It’s something that’s always been a big part of his life, a natural progression from his sports-addicted years in high school, where “I played every single sport that I possibly could,” he tells Fitness First magazine.

“I think fitness is my way of keeping my life balanced. I can’t really get into meditating or anything like that. But going for a run or a cycle or surf, that’s my kind of release.”

Matty trains at Fitness First, where his workouts are designed by trainer Jono Castano Acero. Not surprisingly, Jono’s focus is on giving The Bachelor a body that looks good on TV, and his description of the Matty J workout featured here is: “How to build a perfect body through compound movements”.

Find out what inspires Matty to hit the gym every day – regardless of his schedule.

The Workout

When Matty trains with Jono, this is the workout — a mix of weights and bodyweight exercises — that Jono uses to shape that perfect body for television! It features squats, deadlifts, lunges and a military press to overload the body through high weights and low reps. Overload refers to placing a greater stress or load on the body than it’s accustomed to in order to increase fitness. “Progression is the way an individual should increase load and push their body to its limit, like I do with Matty,” says Jono. “We try to force personal bests each session.”

1. BB back squat

Stand with your feet shoulder width apart and slightly pointed out. Rest a loaded barbell across the back of your shoulders, holding it with an overhand grip. Descend into a squat by pushing your hips back and bending at the knee. At the bottom of the squat, pause then drive your hips up, bringing you back to the starting position.

2. Romanian deadlift

Lower the bar towards the top of your feet by bending your hips, tracing the front of your legs with the bar as you go. Gradually bend your knees through the descent, keeping your spine straight. Once your hamstrings are fully stretched but before the bar hits the floor, lift the bar by extending your hips and knees. Pull your shoulders back at the top of the lift.

3. Deficit lunge

Begin with both feet hip width apart on a platform with the barbell rested on your back. Step back with one foot and lower yourself down so your back knee almost touches the ground. Come up out of the lunge and return to standing with both feet on the platform.

4. Military press

Unrack the barbell from the rack at shoulder height with an overhand grip slightly wider than shoulder width. Step back from the rack and position the bar in front of your neck. Press the bar upward until arms are extended overhead, taking care to move the bar in front of your face. Lower it back to the front of your neck.

5. Kettlebell swing

Stand with feet shoulder width apart, toes pointed out and knees slightly bent. Hold the kettlebell in a two-handed grip. Bend your hips back until the kettlebell is between and behind your legs. Squeeze your glutes to extend your hips and swing the weight up.

6. Pull up

Grab the bar with hands about shoulder width apart or slightly wider. Bend your knees to raise your feet off the floor. Pull yourself up by drawing your elbows down towards the floor. Lift until your chin has passed the bar, then lower with a controlled tempo until your back is at full extension.

7. Push up

Set your hands slightly wider than shoulder width apart. Your feet should be set up in a way that feels comfortable to you. Think of your body as one giant straight line – from the top of your head down through your heels.

Jono Castano Acero is one of Fitness First’s leading personal trainers, focusing on training people for film and TV. He is also an influential social media star. Find and follow him on Facebook and Instagram @jonocastanoacero and email him at