Last updated on June 29th, 2021 at 02:24 pm
Pilou Asbæk is not only the wedge between the Lannisters.
He’s also a complete badass in other roles as well.
Asbæk has starred in Overlord, Ben-Hur, most recently getting attention for starring as Euron Greyjoy in Game of Thrones, and also (which we’ll be looking at his training closely for) Batou in Ghost in a Shell!
So don’t worry if you’re not caught up on Game of Thrones, we’re going to talk all things Asbæk for this one.
And considering one of the roles he was co-starring with Scarlett Johansson, I expect we have nothing to worry about.
Pilou Asbæk Stats:
Height: 6’0
Weight: (approximate) 175 lbs
Age: 37 years old
Pilou Asbæk is just below average height among male celebs.
And by that I mean literally by an inch.
The 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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Pilou Asbæk Diet and Nutrition
More prominent than anything else is the grueling routine that the cast of Ghost in the Shell went through to prepare for their roles.
That being said, we do have some information that can help you prepare for a Pilou Asbæk physique.
No spoilers, but Pilou Asbæk was bulking up for his role as Batou, so one thing that we can be certain about is: he was eating in a caloric surplus to bulk up for his role as Batou, which involved a TON of calories to make up for his extreme training.
Guys like Henry Cavill, Hugh Jackman and many others have had to go through the same thing.
We know nutrition is way more than half the battle.
Thankfully for Pilou Asbæk, he opts to eat more-or-less whatever he wants (in moderation) the majority of the time; aka, when he’s not prepping for a specific role.
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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Pilou Asbæk Workout Routine Research
Okay now it’s about to get pretty intense, so be ready.
There’s one thing I’d like to go over before I even get into the more grueling aspect of the routine.
As I know from researching hundreds and hundreds of celebrity workouts now: celebs switch up their often. A lot of the time they switch from role to role and the extremity can vary accordingly. Likewise, their training for everyday life can be vastly different than the training we see them perform for a specific role.
That being said, we can move on with some quotes about Pilou Asbæk and the cast of Ghost In The Shell’s routines!
Independent mag tells us:
Pilou Asbaek underwent five hours a day of military training to bulk up for Ghost In The Shell.
That’s an almost insane amount of training!
And similar to what I said about the training shifting from role to role, Asbaek states:
“When I started filming for Game Of Thrones series seven (in which he plays Euron Greyjoy) it was back to losing the weight and muscles – which is frustrating when your wife of 10 years tells you how good you looked.”
In a joint interview, co-star Chin Han reports this about their training for Ghost In The Shell:
The training was very intense. It was 2 months before we started shooting, and then throughout the course of the shooting, which was 5 months. I think the producers and Rupert Sanders wanted us to think and move like a unit, and like a family really, a dysfunctional one no less, but a family. We went through physical conditioning, and then military training, paramilitary training, weapons training, tactical training, and we did that about five hours a day. It was very, very grueling. But I think at the end of the day, it brought us really closer together, and hopefully you can see that on screen.
So one thing we can take from this is the fact that the five hours was not just strictly made up of physical training.
It was also made up of weapons, paramilitary, and tactical training to help them really get into the role.
We’ll chalk it up to an hour and a half to two hours spent on actual physical training, almost every single day!
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Pilou Asbæk Workout Routine
Training Volume:
5 days per week
Explanation:
Asbaek was put through physical conditioning and military type training for his role. But we still need to sleep and recover so we’re keeping it to 5 days per week.
Below I’ll be sharing a military style training schedule by Brian Bullman.
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Week 1
Day 1
Fitness Test
- Sit and reach flexibility test.
- Push-ups: Maximum in 60 seconds
- Sit-ups: Maximum in 60 seconds
- Pull-ups: Maximum in 60 seconds
- Run: 2 miles as fast as possible
- Swim: 100 meter nonstop using any stroke, without touching the side or bottom of the pool.
- Forced march with 30-pound rucksack: While carrying 30 pounds in a backpack, walk 3 miles in 45 minutes on a road or 1 hour if walking cross-country. Wear well broken-in boots with thick socks.
Day 2
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Chest Press
3×10
Barbell Rows
3×10
Arnold Press
3×10
Lunges
3×10
Tricep Extensions
3×10
Bicep Curls
3×10 each arm
Day 3
- Push-ups: 3 sets of maximum in 30 seconds
- Run: 3 miles at moderate 8-9 minute mile pace
- Rope climb or pull-ups: 3 sets to failure
- Forced march with 30-pound rucksack: While carrying 30 pounds in a backpack, walk 5 miles in 1 hour and 15 minutes on a road or 1 hour and 40 minutes if walking cross-country.
Day 4
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Incline Chest Press
3×10
Pulldowns
3×10
Front Raises
3×10
Squats
3×10
Skull Crushers
3×10
Hammer Curls
3×10 each arm
Day 5
- Forced march with 30-pound rucksack: 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).
Week 2
Day 1
- Forced march with 30-pound rucksack: 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).
Day 2
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Chest Press
3×10
Barbell Rows
3×10
Arnold Press
3×10
Lunges
3×10
Tricep Extensions
3×10
Bicep Curls
3×10 each arm
Day 3
- Push-ups: 3 sets of maximum in 35 seconds
- Pull-ups: 3 sets of maximum in 35 seconds
- Sit-ups: 3 sets of maximum in 35 seconds
- Run: 5 miles at moderate 8 to 9 minute mile pace
- Squats: 3 sets of 50 reps with 35 pound rucksack
Day 4
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Incline Chest Press
3×10
Pulldowns
3×10
Front Raises
3×10
Squats
3×10
Skull Crushers
3×10
Hammer Curls
3×10 each arm
Day 5
- Forced march with 35-pound rucksack: 10 miles in 3 hours (along a road) or 4 hours (cross-country).
Week 3
Day 1
- Push-ups: 4 sets of maximum in 40 seconds
- Pull-ups: 4 sets of maximum in 40 seconds
- Sit-ups: 4 sets of maximum in 40 seconds
- Run: 4 miles at moderate to fast 7 to 8 minute mile pace
- Squats: 4 sets of 50 reps with 40 pound rucksack
Day 2
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Chest Press
3×10
Barbell Rows
3×10
Arnold Press
3×10
Lunges
3×10
Tricep Extensions
3×10
Bicep Curls
3×10 each arm
Day 3
- Forced march with 40-pound rucksack: 12 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 4
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Incline Chest Press
3×10
Pulldowns
3×10
Front Raises
3×10
Squats
3×10
Skull Crushers
3×10
Hammer Curls
3×10 each arm
Day 5
- Push-ups: 4 sets of maximum in 45 seconds
- Pull-ups: 4 sets of maximum in 45 seconds
- Sit-ups: 4 sets of maximum in 45 seconds
- Run: 6 miles at moderate to fast 7 to 8 minute mile pace
- Squats: 4 sets of 50 reps with 40 pound rucksack
Week 4
Day 1
- Forced march with a 50-pound rucksack: 14 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 2
- Push-ups: 4 sets of maximum in 60 seconds
- Pull-ups: 4 sets of maximum in 60 seconds
- Sit-ups: 4 sets of maximum in 60 seconds
- Run: 6 miles at moderate to fast 7 to 8 minute mile pace
- Squats: 4 sets of 50 reps with 50 pound rucksack
Day 3
- Forced march with a 50-pound rucksack: 18 miles in 4 hours and 45 minutes (along a road) or 6 hours (cross-country).
Week 5
Day 1
- Run: 3 miles at a fast 6-7 minute mile pace.
- Swim: 500 meters nonstop swim, using any stroke but backstroke.
Day 2
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Chest Press
3×10
Barbell Rows
3×10
Arnold Press
3×10
Lunges
3×10
Tricep Extensions
3×10
Bicep Curls
3×10 each arm
Day 3
Fitness Test
- Sit and reach flexibility test.
- Push-ups: Maximum in 60 seconds
- Sit-ups: Maximum in 60 seconds
- Pull-ups: Maximum in 60 seconds
- Run: 2 miles as fast as possible
Day 4
Weight Training or Swimming Workout
Swimming: Same as co-star Nathalie Emmanuel from GOT.
Click here for swimming routine PDF.
Weight Training:
Incline Chest Press
3×10
Pulldowns
3×10
Front Raises
3×10
Squats
3×10
Skull Crushers
3×10
Hammer Curls
3×10 each arm
Day 5
- Forced march with a 50-pound rucksack: 18 miles in 4 hours and 30 minutes (along a road) or 6 hours (cross-country).
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