Florian Monteanu is an absolute monster!
Not only is he ginormous, but he also is incredible at bulking up or cutting down for his roles and coming in looking as aesthetic as we’ve seen here at SHJ.
Most known for his role in Creed, Florian plays Victor Drago, who [in the movies] is the son of Ivan Drago, played by Dolph Lundgren.
He also plays alongside an incredible cast with Michael B. Jordan and Sylvester Stallone and still comes out somehow looking JACKED.
Now he also has a few upcoming films in some big roles like Razor Fist in Shang-Chi alongside Simu Liu, and even Borderlands as Krieg!
Florian Munteanu Stats:
Height: 6โ4
Weight: (approximate) 235-245ย lbs.
Age:ย 30 years old
Florian Munteanu is huge.
To put his 6’4 and 240 lb. range into perspective: he’s right around the size of Dwayne “The Rock” Johnson!
The average height falls in the range of 6โ1-6โ3 with celebs likeย Chris Pratt,ย Chris Hemsworth,ย Chris Evans,ย Adam Driver,ย Stephen Amell,ย Clive Standenย and so many more.
Guys around 5โ10-6โ0 are dudes likeย Brad Pitt,ย Matt Damonย andย Jason Statham, but the ACTUAL shorter range is filled with guys likeย Mark Wahlberg,ย Zac Efron,ย Kit Harington,ย Tom Hollandย and more.
Even taller than them are guys likeย The Mountain,ย Joe Manganiello,ย Ben Affleck,ย Jason Momoa,ย Ray Fisher,ย Winston Duke,ย Alexander Skarsgardย and a few others.
But, donโt worry either way.
We write these routines to be utilized by any shape and size.

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Florian Munteanu Diet and Nutrition
In an interview with Men’s Health we learn that Florian Munteanu focused on a high protein diet to cut weight to step into the ring as Victor Drago.
This helps to retain the mass that he had while he is cutting down to lean out and show a lower bodyfat percentage.
Men’s Health and Munteau share:
Munteanu inhaled protein day and night (aiming to eat a gram per pound of body weight). But his evening meals focused on one protein source. โI kept it very basic,โ he says. โOnly vegetables and tuna.โ Tuna is a high–protein, low-fat fish, with one gram of fat per 100 calories.
This is common for male celebrities, and we’ve actually seen this among a lot of the top celebrities – which is also one of the reasons it’s part of our 4-Tier-Nutrition-System within our Core Programs (although we use 3 different levels of protein intake depending on goals/gender/etc.).
Part of his diet also varied depending on whether he was recomping, bulking, or cutting though…
Here’s a quote from his trainer from an interview with Muscle and Fitness about their nutrition planning:
โThe first weeks, we built up more muscle weight by eating more carbs in the form of mashed potatoes, pasta, and oatmeal,โ Wolfinger says. โThe last five weeks before the shooting, we reduced carbs to shred down.โ
And in an interview with GQ we learn even more:
What was your typical diet while training for the film?
It was pretty monotone. I’m not the guy who loves cooking that much. I try to keep it as simple as possible: chicken, rice, and vegetables, all day, all night. I mix it up with some tomatoes and avocados. Maybe some hummus, if I had a good day and I thought I was losing a lot of body fat. Breakfast was cornflakes. I tried to have at least somethingโit’s not really aย cheat mealโbut you eat some sugar in the morning and it gives you a lot of energy. I like milk. I like drinking milk.
You were eating cornflakes for breakfast while trying to lose 20 pounds?
The thing with me is that my genetics are pretty awesome. We were training a lotโlike five hours a day. If I keep training, I’m burning a lot. If I eat it in the morning right before we start training and then I keep it clean during the day and at night, it doesn’t hurt me at all.
Do you hit the protein shakes pretty hard?
If you want to gain muscle, you’ve got to increase your protein level. I would say I drink four or five shakes a day.
When he mentions his genetics he’s likely talking about the fact that he is 6’4 and over 200 lbs., ON TOP of training that much, so he could EASILY eat thousands and thousands of calories per day above a “normal” person.
Florian also mentions the fact that he was still eating cereal and even pizza (which he also loves), as well as his love for milk.
We see a lot of celebs opt for a sustainable approach like this.
Thatโs why ourย Academyย Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) 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.
Weโve seen a lot of celebs opt for specific restrictions.ย
For example:ย Dwayne Johnsonย andย Kevin Hartย incorporate 80/20 dieting with big weekly cheat meals,ย Hugh Jackman,ย Benedict Cumberbatch,ย Tom Hopper, andย Terry Crewsย utilizeย intermittent fasting(something I use daily as well),ย Mustafa Shakirย andย Madelaine Petschย areย vegans,ย Brandon Routhย andย Frank Grilloย opt forย paleo, and tons of others utilize their own variations as well.
And, thatโs just to name a few celebs from each, by the way.
You can check out ourย Nutrition Pillarsย for more information and articles on all of the above and more.
Curious what theย Top Diets Among Celebritiesย actually are?ย Check it out.

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Florian Munteanu Workout Routine Research
Florian Munteanu was training like crazy to prepare for his roles.
Jumping back to the interview with his traing, Wolfinger states:
โWe try to make the cardio workouts very multifaceted,โ Wolfinger says. โWe obviously had to put more time into the boxing workouts and also the choreography for the movie scenes. We also did a lot of HIIT workouts, swimming, treadmill running, and sprint training.โ
If youโre trying to drop body fat, instead of counting reps, put your workout against the clock. Do each move for 45 straight seconds, banging out as many reps as you can, then rest for 15 seconds before beginning your next set.
And Munteanu tells Men’s Health:
โWe were training every day for five or six hours, because I had to shrink down,โ says Munteanu. You donโt have that kind of time, so maximize your half hour in the gym.
As far as his training style, building on what Wolfinger had shared with M&F, Munteanu added this to his interview with Men’s Health when asked if he was going to be training like Ivan Drago from Creed II:
“No way,” Munteanu tellsย Men’s Health. “I personally like the old-school style of training. And you actually see that in the movie. We train the Russian style, old-school, not modern, not trying to make things easier. Just go through the pain the old-fashioned way.”
It’s the way Munteanu has always trained, going back to his days as a boxer in his native Romania. Ask him to build a home gym, and he keeps it simple. “Definitely give me a bench press,” he says. “And a heavy bag. And I would go for a treadmill. That’s all I need.”
He also makes sure to add running and cardio into his three top tips with them, which aligns with what his trainer told M&F as well.
He says:
Munteanu kept his cardio sessions simple, running for a half hour. His game plan with running: a few miles at a consistent pace three days a week.
Even though Florian Munteanu is okay with keeping his training simple, we can obviously tell he trains at an INSANE volume.
He already mentioned that he was training five or six hours a day to get shredded, but he also told GQ that he trains his abs four times a day…!
Here’s how he explains it:
There’s been a lot made ofย your airport abs, so I have to ask, how do you kick it up a notch from six abs to eight abs?
If I’m on my workout routine, I’m training my abs four times a day. The routine that I have is 40 or 45 minutes before I start my regular workout. I focus on the obliques in the lower abs to get the eight-pack inโa lot of hanging leg raises or knee raises. And the workout where you have your legs tied up in front of you and someone’s throwing a medicine ball over your head and you’re throwing it back.
Don’t be surprised when you see a ton of hanging leg raises or knee raises on top of the oblique work and crunch movements thrown into this one.
We’re going to be training at a super high volume like Munteanu, based on all the things he told us, but we’ll take his advice and utilize the time we have to bang this one out in what is hopefully just a couple hours…and not five or six!
Get ready for VOLUME…
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Florian Munteanu Workout Routine

Training Volume:
6 days per week
Explanation:
We’re going to be training 6 days per week and hitting a split like we’ve seen from other monsters like Dwayne Johnson and Mehcad Brooks (both the same height and as jacked as Munteanu with similar training to what Florian and his trainer make mention to).ย What will be unique about this one is that we’ll also be hitting abs HARD three times a week and running three times a week for a half an hour (as Munteanu mentions to Men’s Health).
Want To Upgrade This Workout?
The Superhero Academyย now comes with anย Upgrade Your Workout Toolย 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.
Florian Munteanu Workout Routine: Sample Schedule
Monday: Chest and Core Work
Tuesday: Shoulders and Cardio
Wednesday: Triceps and Core Work
Thursday: Back and Cardio
Friday: Legs and Core Work
Saturday: Biceps and Cardio
Sunday: Rest Day
Mehcad Brooks Workout: Chest and Core Work
Warm Up:
10 Minute Incline Walk
Chest Workout:
Barbell Chest Press:
4ร12
Incline Dumbbell Press:
4ร12
Cable Crossovers
4ร12
Dumbbell Flyes
4ร12
Dips
4ร20
Push Ups on Medicine Balls
4ร20
Core Work:
Hanging Leg Raises
4×25
Sit Ups
4×25
Oblique Crunches on Machine
4×30
Mehcad Brooks Workout: Shoulders and Cardio
Warm Up:
Jump Rope
3×100
Shoulder Workout:
Barbell Overheadย Press
4ร12
Cable Front Raises with Bar on Cable
4ร12
Dumbbell Arnold Presses
4ร12
Cable Shrugs
4ร12
Rear Delt Cable Raise
4ร12
Pull Ups
4ร12
Cardio:
30 Minute Run (Treadmill or Outside at a Consistent Pace for a “Few Miles”)
Mehcad Brooks Workout: Triceps and Core Work
Warm Up:
10 Minute Incline Walk
Tricep Workout:
Skull Crushers
4ร12
Overhead Tricep Extension with Weighted Plate
4ร12
One Arm Reverse Grip Tricep Extension
4ร12
Tricep Push Downs
4ร12
Close Grip Bench Press
4ร12
Cable/Dumbbell Kickbacks
4ร12
Core Work:
Hanging Knee Raises with Twist
4×25
Cable Crunches
4×25
Russian Twists with Kettlebell
4×30
Mehcad Brooks Workout: Back and Cardio
Warm Up:
Jump Rope
3×100
Back Workout:ย
Deadlift
4ร12
Wide Grip Lateral Pull Downs
4ร12
Close Grip Lateral Pull Downs
4ร12
Heavy Close Grip Cable Rows
4ร12
Wide Grip Cable Rows
4ร12
Wide Grip Pull Ups
4ร12
Cardio:
30 Minute Run (Treadmill or Outside at a Consistent Pace for a “Few Miles”)
Mehcad Brooks Workout: Legs and Core Work
Warm Up:
10 Minute Incline Walk
Leg Workout:
Squats
4ร12
Calf Raises
4ร12
Dumbbell Weighted Lunges
4ร12
Leg Press
4ร12
Hack Squat
4ร12
Box Jumps
4ร12
Core Work:
Hanging Leg Raises with Pause
4×25
Weighted Sit Ups with Twist
4×20
Side Planks
4×30 seconds
Mehcad Brooks Workout: Biceps and Cardio
Warm Up:
Jump Rope
3×100
Bicep Workout:
Preacher Curls
4ร12
Dumbbell Hammer Curls
4ร12
Spider Curls
4ร12
Overhead Cable Curls
4ร12
Zottman Curls
4ร12
Chin Ups
4ร12
Cardio:
30 Minute Run (Treadmill or Outside at a Consistent Pace for a “Few Miles”)
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