Last updated on October 10th, 2024 at 04:28 pm

Can you tell I really miss Game of Thrones?

I mean I’m really on a roll here.

Sure, Richard Madden may have stepped it up a notch since his role as Robb Stark; starring in Cinderella, Ibiza, Medici, and most recently Bodyguard – but he’s still our King of The North.

We just recently saw an Arya Stark workout, which prompted this Game of Thrones marathon, and she was followed up with Nathalie Emmanuel.

And, in each of those routines I shared just how many Game of Thrones celebs we’ve actually already seen.

It’s quite a few.  See here:
Kit Harington, Sophie Turner, Emilia Clarke, Nikolaj Coster-Waldau, Lena Headey, Gwendoline Christie, Natalie Dormer, Finn Jones, Hafþór Júlíus Björnsson (The Mountain), Jason Momoa, Jessica Henwick, and more!

Richard Madden Stats:

Height: 5’10-5’11 (depending on source)

Weight: (approximate) 189 lbs

Age: 32 years old

Richard Madden misses the average height among men at SHJ by a couple of inches.

But he does fall into a specific section of men.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Richard Madden Diet and Nutrition

Richard Madden doesn’t really believe in a strict diet year round.

He struts an average physique throughout the year, and if it comes time for a role that he wants to cut weight and lean up for, that’s when he begins training everyday and dieting a bit.

He tells People Magazine:

“I’ve done loads of jobs where I’ve been asked, or told, I need to lose weight — or I need to be in the gym every day,” he told Mr Porter. “And that sucks, because it actually gets in the way of the job, a bit. And also because it’s just unrealistic. Not everyone walks around with six-packs — unless you’re on (dating show) Love Island.

“I was out in Ibiza earlier this year, and it was so funny – every guy had a six-pack. It was like, have you all just worked out all year for that one week in Ibiza where you can drink and party? Or is everybody just really genetically gifted? Because I know I only get a six-pack if I don’t eat and work out for months. That’s the only way it happens. I mean, I’m eating f**king potatoes and bread right now, you know?”

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.

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Richard Madden Workout Routine Research

While the above quote, used for the nutrition section, might seem a bit like Madden doesn’t workout – that is actually not the case.

Madden is not only an avid runner, marathons, 10ks and more, but I was also able to find the routines used while training for Game of Thrones.

Let’s take a look at some quotes.

Runner’s World states:

Madden uses running as part of his exercise regime to stay in shape, both for his previous role in Game of Thrones and whilst playing ex-soldier David Budd in BBC One’s Bodyguard.

They also share some quotes directly from his Instagram page.  The first one stating:

Following an ankle injury a couple of years ago, Madden has shared his joy at being able to return to running on social media, writing: “This time last year I could barely walk, was on crutches and miserable. Today I ran 22km (half marathon) and am feeling happy and grateful to be where I am doing what I love (and to be back on my feet).”

And the next saying:

Proving that not all runs are created equal and the return from injury isn’t always easy, Madden also shared a post-run selfie with the caption “where is this runners high they talk of? #Sunday10k #RunningNotRaving”.

Madden likes to run.

So while he talks about not wanting to stay lean year round via training everyday or following a strict diet, he does thoroughly enjoy his running.

Telegraph gives us some information about the Game of Thrones training that Madden went through for his role as Robb Stark.

In an interview with The Bodydoctor, AKA David Marshall (the trainer for the earlier seasons of Game of Thrones), he tells us all about the regime he was putting the celebs through.

Telegraph tells us:

First up is a 15-minute walk on the treadmill and so far, I’m bossing it. What’s surprising to a novice like me is that getting the Game of Thrones-style body is not necessarily about lifting. The actors need a mix of strength, flexibility, balance and stability, Marshall says – not just to look good, but to also handle the action scenes, which includes plenty of work on horses and using actual steel swords.

Which the author, Tom Fordy, follows up with:

After the treadmill I’m on the bench for some weights. I suddenly realise how much work I’d need to put in to get into decent shape. The weights are relatively small, but my arms are twitching with muscle tremors, completely unprepared for the required muscular stamina and power. Mercifully it’s just 15 reps of each lift – some on the bench, some stood facing the mirror – and though I’m not always keeping count, I suspect they let me off a few reps now and again. It’ll be a few more sessions before I’m up to the Doc’s recommended 20-25.

But he’s not done yet.  Marshall has Fordy doing even more to replicate the Game of Thrones celebs sessions (of course some opt to utilize their own training methods).

Fordy continues:

After weights it’s on to the Gravity Training System, which has me flat on my stomach, simulating chin-ups. Then it’s lunges, squats, and cable work (which I’d always pictured in my head as some kind of acrobatics, though it turns out to be a rope with a ruddy big weight attached to the end).

And then he finally finishes up by describing his experience as more of a hobble than anything else.

I’m sure we’d feel the same.

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Richard Madden Workout Routine

Training Volume:

3-5 days per week

Explanation:

I’m going to program you 3 days of Game of Thrones styled training, which is something that Madden would utilize while training for a specific role, but I will also be programming you cardio days because Madden’s core training comes from his running.

Want To Upgrade This Workout?

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Richard Madden Workout Day One: GOT Push Day

Warm Up:

Stretch

15 minute treadmill walk

Workout:

Bench Press

3×20-25

Tricep Cable Pushdowns

3×20-25

Incline Dumbbell Press (Machine or Cables)

3×20-25

Tricep Overhead Extensions (Cables or One Dumbbell)

3×20-25

Gravity Training System Replica

Chin Ups

3×10

Lunges

3×10

Push Ups

3×10

Air Squats

3×10

Richard Madden Workout Day Two: Running

We know Madden loves running.

We’re going to program 2-3 days of running per week. Starting here.

Run 2-3 miles.

It’s okay to start slow and build your way up.

Richard Madden Workout Day Three: GOT Pull Day

Warm Up:

Stretch

15 minute treadmill walk

Workout:

T-Bar Row

3×20-25

EZ Bar Curls

3×20-25

Pulldowns (Cables or Machine)

3×20-25

Hammer Curls (Cables or DBs)

3×20-25

Gravity Training System Replica

Chin Ups

3×10

Lunges

3×10

Push Ups

3×10

Air Squats

3×10

Richard Madden Workout Day Four: Running

We know Madden loves running.

We’re going 2-3 days of running per week. Continuing here.

Run 3-4 miles.

It’s okay to start slow and build your way up.

Richard Madden Workout Day Five: GOT Leg Day

Warm Up:

Stretch

15 minute treadmill walk

Workout:

Back Squat

3×20-25

Hamstring Curls

3×20-25

Quad Extension Machine

3×20-25

Calf Raises

3×20-25

Gravity Training System Replica

Chin Ups

3×10

Lunges

3×10

Push Ups

3×10

Air Squats

3×10

Richard Madden Workout Day Six: Running

We know Madden loves running.

We’re trying to get in 2-3 days, and this is the third. 

If you’re shooting for the 3 and possibly even cutting off some of the other training days – try to go hard on this one!

Run 3-5 miles.

It’s okay to start slow and build your way up.

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