Sebastian Stan’s workout? It’s not a walk in the park. The star may strap on a bionic arm to play the Winter Soldier, but best believe he’s an absolute weapon without the robotic muscle.

“Staying in shape for this role over the past eight years has changed my life,” Stan says. His next stint as Bucky is The Falcon and the Winter Soldier (March 19), a new Disney+ series that picks up where Avengers: Endgame left off. “The action is just as big a production as the movies are,” the actor says, but getting superhero fit in isolation meant he had to change tack.

“There were a lot of days all Seb had was a kettlebell or a pair of dumbbells,” says long-time trainer Don Saladino. Yet he was still able to increase size, strength, and endurance to carry out the show’s ruthless fight sequences. “What he achieved with body weight and a few pieces of gear is aspirational.” Here’s a look at Stan’s pre-shoot strength routine, which was complemented by hundreds of pullups, situps and pushups.