Last updated on February 23rd, 2021 at 09:58 am

Are you ready for the Kingslayer?

Because Nikolaj Coster-Waldau is a stud of a man.

We’re wrapping up our Spider-Man and Game of Thrones themed month, and it only felt right to finish it off with Jamie and Cersei Lannister.

We’ve seen a ton of other Game of Thrones celebs, which you can see in our wrap-up article, and I’m sure we’ll continue to see more appear on SHJ as well.

Nikolaj Coster-Waldau isn’t just Jamie Lannister, though. He’s also picked up decent sized gigs like The Other Woman, and Gods of Egypt. Either way, though, he deserves a spot here at Superhero Jacked.

Nikolaj Coster-Waldau Stats:

Height: 6’2

Weight: (approximate) 190 lbs.

Age: 46 years old

Nikolaj Coster-Waldau struts in standing a bit above average for the men, and showing off a lean physique similar to the one we see from guys like Brad Pitt, and Daniel Craig.

He’s right around the height of guys like Chris Pratt, Chris Evans, and Stephen Amell, standing a bit above fellow co-star Kit Harington, and also Zac Efron, Mark Wahlberg and others.

But, of course, he doesn’t surpass guys like The Mountain, Batista, and Dwayne Johnson, who stand in well above him.

But, these comparisons are just for fun (as our SHJ Army knows), and this routine will be made for any shape and size to utilize!

Take the SHJ Program Quiz!
Take The SHJ Program Quiz and find the perfect program for YOU.

Nikolaj Coster-Waldau Diet and Nutrition

In an interview with Men’s Health Nikolaj Coster-Waldau tells us a ton about his training and diet.

One thing I learned was that he definitely gets in a ton of protein, which we also know is vital to retaining and being able to build muscle.

Remember our article on how much protein we need daily?

Here’s what Nikolaj has to say:

“You read about how much protein certain people eat and hear people talk about it in the gym. But it’s not until you experience the results that you really understand,” he says. “I’ve always exercised hard and thought I ate healthily, so I assumed muscle would come. But if you want to bulk up, trust me, you do really need to eat a shitload of protein.”

And, he’s definitely right!

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.

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

Nikolaj Coster-Waldau Workout Routine Research

I continued with the article from Men’s Health, and it continued to give us some juicy information that we can utilize for Nikolaj Coster-Waldau’s training as well.

One thing he said when going into training for a season of Game of Thrones is:

“Over the next few months, I’m going to start bulking up, so I’m concentrating on the fundamentals – heavy deadlifts, heavy squats,” he says. “But as I’ve grown older, I spend more time on mobility. When you’re 20, your body has the ability to bounce back. These days I have a lot of different massage balls I use to loosen up. But I feel stronger now than I ever have.”

Heavy deadlifts, squats, and other compound lifts are incredible for strengthening your entire body.  Many times people with lower back problems, and other issues, learn pretty quickly that these lifts strengthen your core and can result in many of these problems going away.

Another thing I wanted to hit on is the fact that Nikolaj comments about stopping your fitness.

He states:

“I’m very lucky in that people will pay me for doing what I love to do. But the thing about getting fit is that it takes time,” he says. “I’ve done it before, I got in really good shape and then finished the job, relaxed and didn’t do anything for far too long. The road back is too painful.

An entire portion of The Superhero Academy is the concept of being able to SUSTAIN our training and diets so that it’s not something that we start and stop and start and stop – like a vicious and endless cycle.  That’s definitely not something that is productive, especially for a SuperHuman.

Being SuperHuman means looking, feeling, and being on our A game 24/7/365!

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Nikolaj Coster-Waldau Workout Routine

Training Volume:

3-5 days per week

Explanation:

Nikolaj Coster-Waldau explains that he likes programming heavy compound lifts.  For that reason, I’m going to program 4 days revolved around compound lifting.  If you can fit all 4, do it.  If not, swing the one you missed into the next weeks programming.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Day One: Deadlifts

Warm Up:

Stretching or Yoga

1600m run

Workout:

Deadlifts

**Increase weight after each set**

5×10,8,5,3,1

Bicep Curls

3×10

Lateral Pull Downs

3×10

Concentration Curls

3×10

Wide Grip Pull Ups

3×10

Preacher Curls

3×10

Day Two: Bench Press

Warm Up:

Stretching or Yoga

1600m run

Workout:

Bench Press

**Increase weight after each set**

5×10,8,5,3,1

Tricep Kickbacks

3×10

Incline DB Press

3×10

Tricep Pushdowns

3×10

Chest Flyes

3×10

Dips

3×10

Day Three: Activity Day

You can use this as a rest day, or you can get out there and get active.

Save the dang world, slay some kings, whatever!

Do some yoga, hiking, cycling, whatever makes you happy.

Day Four: Squats

Warm Up:

Stretching or Yoga

1600m run

Workout:

Back Squat

**Increase weight after each set**

5×10,8,5,3,1

Calf Raises

3×15

Leg Press

3×10

Front Squats

3×10

Hamstring Curls

3×10

Weighted Lunges

3×10

Day Five: Military Press

Warm Up:

Stretching or Yoga

1600m run

Workout:

Military Press

**Increase weight after each set**

5×10,8,5,3,1

Dumbbell Shrugs

3×15

Front Shoulder Raises

3×10

Barbell Shrugs

3×20

Arnold Presses

3×10

Pull-ups

3×10

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.