You cannot be an action hero in a movie without an action hero physique. Michael Torchia has detailed the training regime as follows.

WEIGHT TRAINING SESSION
(* — increase weight each set)

Monday – Abs/Biceps/Triceps

Abdominal Crunches - 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Seated Dumbbell Curls – 3x15/12/10 *
Standing Barbell Curls – 3x15/12/10 *
Standing Cable Curls – 3x15/12/10 *
Tricep Cable Pushdowns – 3x15/12/10 *
Lying Barbell Tricep Extensions – 3x15/12/10 *
Dumbbell Kickbacks – 3x15/12/10 *

Tuesday – Abs/Chest/Shoulders

Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Dumbbell Chest Press – 4x15/12/10/8 *
Dumbbell Chest Flies - 4x15/12/10/8 *
Incline Barbell Press – 4x15/12/10/8 *
Dumbbell Lateral Raises – 4x15/12/10/8 *
Dumbbell Seated Shoulder Press – 4x15/12/10/8 *
Rear Deltoid Flies – 4x15/12/10/8 *

Wednesday – Rest Day

Thursday – Abs/Legs

Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Leg Extensions – 4x20/18/15/10 *
Squats – 4x20/18/15/12 *
Seated Leg Curls – 4x20/18/15/12 *
Calf Raises on Leg Press – 3x30/25/20 *
Seated Calf Raises – 3x30/25/20 *

Friday – Abs/Back
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Wide Grip Pull Downs to Chest – 4x15/12/10/8 *
Close Grip Seated Cable Rows – 4x15/12/10/8 *
Dumbbell Pullovers – 4x15/12/10/8 *
Dumbbell Stiff Legged Dead Lifts – 4x12/10/8/6 *

CARDIO SESSION
Pick your favorite cardio equipment or try it on a track outside:
(* — run as fast as possible)

Warm-up 6 minutes on elliptical, treadmill or bike at an aggressive pace (3.5-6.5 miles per hour)
4 minute warm-up
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
3-5 minute cool down (Jog, fast pace walk, walk)

Good one. I'll bookmark this. I might need it someday.

*Owen*:
Good one. I'll bookmark this. I might need it someday.

Majority of the guys in Nollywood need to have this, because they have no formal training regime.

You're right bro. Not too many of them care for production value anyway.