Kellan Lutz is jacked.
I haven’t seen him in much lately, but that does not hide the fact that he’s out and about being his ripped self.
And someone made sure to remind me last week that I still haven’t had him on the site.
Possibly a Twilight fan.
Just kidding, I like Twilight. Just don’t tell Coach Derek that…
But the Twilight series isn’t the only thing Lutz was in, he was also in Immortals as Poseidon (actually saved Henry Cavill’s a*s!), The Expendables 3, A Nightmare on Elm Street, The Legend of Hercules, and more.
Honestly some pretty badass roles if I do say so myself.
Kellan Lutz Stats:
Weight: (approximate) 195 lbs.
Age: 33 years old
Kellan Lutz just makes it to the average height we see among male celebs at SHJ.
Just falling in range with all our Chris celebs.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
Kellan Lutz Diet and Nutrition
Kellan Lutz struts a lean physique the majority of the time.
And by that I mean I’ve never seen him not ripped…
It seems even when he’s working on tacking on mass he is staying super “clean” when it comes to nutrition in order to tack on as much lean mass as possible.
We’re told by Men’s Health:
To stack on the muscle, Lutz breaks down each muscle group in three different ways, cramming in fat-searing bodyweight work between sets, and is reportedly a big fan of the Paleo Diet.
I was able to find some other sources who support this claim, but it also seems Lutz also often just sticks to healthy eating and a heavy reliance on his activity level and daily training to keep him in a pretty decent deficit where he can simply train and eat intuitively.
To continue on that, when sticking to Paleo, Men’s Journal shares this from, and about Lutz’s personal trainer:
“Eat the rainbow,” McDonald instructs, referring to richly colored and leafy vegetables that come in dark hues of red, yellow and green. Plus, down a gallon of water every day. And include plenty of healthy protein—eggs, tofu, lean meats—all of which help to maintain lean muscle mass.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Kellan Lutz Workout Routine Research
One thing I will say that might not be found in the sources I will utilize is that Lutz is seen outside running and hiking quite often.
Whether it’s on Instagram or just making their way to the tabloids, the pictures of Lutz outside [running or hiking] either shirtless, with his dogs, or with his significant, other seem to pop up quite often.
So we’ll keep that in mind while researching the rest of his training.
Bodybuilding.com shares some pretty decent quotes from Lutz:
“I love doing action movies because it helps keep me accountable. When I’m not working, I get a little lackadaisical with the gym,” he says.
“At the end of the day, I don’t want my time in the gym to be a workout,” Lutz says. “I want to have a good time. I don’t want to be watching the clock the whole time; I want to look up and think, ‘Oh my God, I’ve been here for two hours.'”
For those who have yet to start their fitness journeys, Lutz has a special piece of motivation: “You have to start today,” he says. “You can’t push it off until tomorrow because tomorrow will come around and you’ll push it off again. There’s no better time than the present to start something.”
Check out a guy like Lutz admitting he gets “lackadaisical” with the gym when he’s not working.
AKA when he doesn’t have something pushing or holding him accountable (hint: a huge thing I tell people about The Academy).
Both Men’s Health and Bodybuilding.com even share some sample workouts from Lutz. And when asked about the one he shares with Bodybuilding.com he states:
When asked about exercise selection, Lutz says, “I do these movements because I want my whole body, not just parts of it, to look like Hercules. I’m doing cardio to get cut. The bear crawls work my chest, and the dips work my chest, arms, and shoulders. I’m wearing a skirt for most of the movie and am quite naked on top, so I want to get a good pump. I also want that silhouette. I want to look godly.”
They also tell us:
To physically become the hero, Lutz did more than just don a costume. He used cardio, resistance training, and creativity to build a body worthy of his character. “On set in Bulgaria, we didn’t have a very big gym or much equipment,” Lutz says. “I didn’t have a lot of time, so I had to multitask and work multiple muscles at once.”
Which is just a great example of working with what you got.
As we know celebs often switch up their programming for roles, so there’s also some more great info about Lutz’s typical training regime.
Men’s Journal shares:
“I like to wake up with the sun around 6:30 and go out and meet the day,” he says, meaning right here in Venice, with its many dip bars and ring sets on the sandy beaches—which attract the area’s hardcore-fit hoi polloi (not to mention the paparazzi who relentlessly stalk a shirtless Lutz pumping iron). “I’ll just go for a run, drop and do some push-ups, run some more, do lunges, grab the rings and do pull-ups.”
Hey, I told you there were a lot of pics of him out running!
So we’ll do a little bit of both.
Join The Superhero Academy and start unleashing your inner SuperHuman.
Kellan Lutz Workout Routine
3-6 days per week
You’re going to likely want a high volume routine for Lutz’s training considering his activity level is so high. That being said, you don’t have to hit the weights every single day, as he admits to slacking in that department at times, BUT, he is always actively going for a run and getting in some form of activity and training. For that reason I’ll be programming you 2 days of training for the gym (based on what he shares with Bodybuilding.com and Men’s Health), a bodyweight day to fit in on ANY day, a cardio day, and CrossFit programming as Lutz literally told his trainer to shock him with new bootcamp, intense workouts every day he comes.
Kellan Lutz Workout: Men’s Health Programming
Jog 10 min
Dumbbell Floor Press
Barbell California Press
Swiss Ball Pull Overs
Medicine Ball Slams
Kellan Lutz Workout: Bodybuilding.com Hercules Style
Treamill Circuit: 3 Rounds
Raise the Incline AND Speed Every 2 Minutes
Run for 2 min
50 Steps of Bear Crawl (on Treadmill)
Run for 2 min
Upper Body Circuit: 3 Rounds
20 Machine Side Lateral Raises
20 Decline Push Ups
20 Machine Incline Press
20 Decline Dips
20 Machine Bench Press
20 Decline Push Ups
Kellan Lutz Workout: Bodyweight and Calisthenics Day
Run 20-30 minutes
Kellan Lutz Workout: Cardio Day
30-60 minutes of varied cardio based on these options:
Treadmill, Rower, Stair Master, Elliptical
Kellan Lutz Workout: CrossFit WODS
Complete one of these Crossfit WODs (make sure to vary them):
Three rounds for time:
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)
Five rounds for time:
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)
30 clean and jerks at 135 pounds
“Fight Gone Bad”
Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
21/15/9 reps for time:
Thrusters at 95 pounds
30 back squats loaded with your body weight equivalent
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00
7 Minutes of Burpees
In 7 minutes:
Do as many burpees as possible
300 air squats
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