Last updated on March 9th, 2021 at 08:13 am

We’re in the presence of a legend.

And now we’re going to train like him.

I consider anyone in Expendables to be a legend, right?

We’ve obviously seen his arch-nemesis Sylvester Stallone, but we’ve also had Terry Crews, Jason Statham, Arnold Schwarzenegger, Scott Adkins, Wesley Snipes, and more.

And now he’s also been in Aquaman alongside Jason Momoa, Amber Heard, Nicole Kidman, Yahya Abdul-Mateen II, Patrick Wilson, and Djimon Hounsou.

Okay, but I’m not even going to go into the fact that he’s also been in Arrow – that would just be too many celebs to name here on SHJ!

Dolph Lundgren Stats:

Height: 6’5

Weight: (approximate) 243 lbs.

Age: 61 years old

Dolph Lundgren is a HUGE man.

One of the tallest we’ve ever had at SHJ.

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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Dolph Lundgren Diet and Nutrition

Dolph Lundgren is a beast.

Not only has he performed in over amazing roles, showing off an incredible physique, but he’s also a karate champion – competing and training all his life.

For that reason, he has also worked on nailing down his ideal nutrition throughout the course of his life as well.

In an interview he states:

“For three decades, I have tested and evaluated most kind of nutrition advice there is,” he says.

“I usually had specific goals in mind, such as preparing for various film roles or demanding karate competitions. It is based on this experience I’d like to give you my thoughts on how to eat right.”

And then proceeds to share tons of information with us on his ideal day.

He shares loads of information, and I want to give it all to you.  Writing out a full day of dieting can take up a ton of space, so I went ahead and condensed it down into a PDF download for you guys.

Lundgren shares his perfect day of meals, and then also shares his not perfect, but still ideal.

Click here to download the full scoop on how Lundgren likes to eat.

And, 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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Dolph Lundgren Workout Routine Research

Did I mention Dolph Lundgren is a karate champion?

That was a trick question, I’m purposely telling you again.

In CoachMag Lundgren shares another load of information, this time about his training:

In your book Fit Forever, you offer training advice for people with busy schedules. What’s your top tip?

Anything is better than nothing. You’ve got to start somewhere, even if it’s just doing five press-ups in the morning – your body functions in such a way that the next morning you’ll feel like doing six. Don’t use a lack of time as an excuse to do nothing.

Which has been your most physically demanding role?

Probably Ivan Drago in Rocky IV, because we boxed in a ring with no shirts on. There was no CGI, we didn’t use any doubles – it was all me and Sly. I trained really hard to get in shape for Masters Of The Universe too, but Rocky IV sticks out as being very physically tough.

And continuing to share some fun information about his karate:

You and Universal Soldier co-star Jean-Claude van Damme both took part in karate tournaments in the early 1980s. If you’d fought back then, who would’ve won?

I don’t know if he competed – I know I definitely did! [Laughs] Well, I was European champion in 1980 and 1981, so I think I would’ve had a pretty good shot.

But that’s not all.  We have even more information about his training from an interview with Bodybuilding.com:

[ Q ] You had extremely generous proportions in regards of muscularity for a martial artist. Do you feel this helps or hinders you as a fighter?

[ A ] Yes, if you get too big then it does work against you since it slows you down. You need a certain amount of slow twitch muscle fibers to have the endurance and in addition to the speed. But I also think if you are involved in martial arts you will build a certain muscle mass that gives you that harmonious physique.

[ Q ] Did you purposely build your body for martial arts or was it more for cosmetics to break into movies?

[ A ] At first, I started building muscle for martial arts to become stronger and a better fighter. I did a lot of leg work with exercises like squats, deadlifts and training with different leg machines.

[ Q ] Can you tell us what your training regime looked like for that role?

[ A ] I was training with Sylvester for 5 months with a daily routine of 2 hours of bodybuilding training in morning. We were training a different muscles split, usually 2 muscle groups, and then we did 2 hours of
boxing in afternoon. The weight training was very intense and together with the boxing, I became very cut.

Now we’re talking.

So he was doing two-a-days with boxing, but does not continue to do that from what he shares in interviews.

We’ll make sure to mix in different types of mixed martial arts training for you, but make the bodybuilding pretty grueling if you’re looking to become Drago or He-Man.

Are you ready?

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Dolph Lundgren Workout Routine

Training Volume:

4+ days per week

Explanation:

You don’t have to do two-a-day training unless you really want to step it up a notch.  We’re going to do a 4-6 day and you’re going to DEFINITELY add in the MMA training on your full-body days.

Do your 4 day lifting split regardless, and add in calisthenics and MMA on top if you can.

Lundgren says he was training 2 hours a day on his bodybuilding style regime, so plan to be at a high volume.

There are 7 days listed, but make sure to use of of the full-body/MMA days as an off day in between your training regime.

Video Link:SHJ YouTube Workout Guide

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: Chest and Triceps

Warm Up:

Stretch

Workout:

Bench Press

4×12

Incline Dumbbell Bench Press

4×12

Cable Chest Flys

4×12

Hex Press

4×12

Decline Hammer Press

4×12

Tricep Overhead Extension (Cable or DB)

4×12

Tricep Kickbacks (Cable or DB)

4×12

Skull Crushers

4×12

Dips

4xFailure

Day Two: Full Body Calisthenics and MMA

Warm Up:

Stretch

Workout:

4×25 Push Ups

4×20 Air Squats

4×15 Dips

4×10 Pull Ups

4×5 Lunges (each leg)

MMA:

Thankfully for us, we have Coach Derek to program us MMA.

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Three: Back and Biceps

Warm Up:

Stretch

Workout:

Deadlift

4×12

T-Bar Rows

4×12

Lateral Pulldowns

4×12

Cable Rows

4×12

Face Pulls

4×12

Dumbbell Bicep Curls

4×12

Hammer Curls (DB or Cable)

4×12

Preacher Curls

4×12

Chin Ups

4xFailure

Day Four: Full Body Calisthenics and MMA

Warm Up:

Stretch

Workout:

4×25 Push Ups

4×20 Air Squats

4×15 Dips

4×10 Pull Ups

4×5 Lunges (each leg)

MMA:

Thankfully for us, we have Coach Derek to program us MMA.

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Five: Lower Body

Warm Up:

Stretch

Workout:

Squats

4×12

Leg Press

4×12

Seated Calf Raises

4×12

Seated Leg Extension (Quads)

4×12

Lying Hamstring Curls

4×12

Weighted Lunges

4×12

Hack Squat

4×12

Cable Pull-throughs

4×12

Standing [Weighted] Calf Raises

4xFailure

Day Six: Full Body Calisthenics and MMA

Warm Up:

Stretch

Workout:

4×25 Push Ups

4×20 Air Squats

4×15 Dips

4×10 Pull Ups

4×5 Lunges (each leg)

MMA:

Thankfully for us, we have Coach Derek to program us MMA.

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Seven: Shoulders and Traps

Warm Up:

Stretch

Workout:

Military Press

4×12

Barbell Shrugs

4×12

Lateral Raises (DB or Cable)

4×12

Arnold Press

4×12

One Arm DB Snatch

4×12 (combined)

Kettlebell Swings

4×12

Upright Rows

4×12

Dumbbell or Hammer Shrugs

4×12

Push Ups

4xFailure

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