Alexander Dreymon's Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: November 30, 2023
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Hollywood star workout routines have become a trendy request for all personal trainers, and they indeed  work great for making strength training more enjoyable .

One of the more recent requests we’ve received is to help clients get into shape, like Alexander Dreymon from The Last Kingdom on Netflix.

Our whole team got together and went through many hours of video clips and social media posts to see what details he has shared.

Here is the information we gathered about the Alexander Dreymon workout routine.

Quick Summary

  • Alexander Dreymon's workouts are structured for the back, shoulders, arms, chest, and legs.
  • Dreymon's exercises range from dumbbell shrugs, military presses, deadlifts, cable rows, hammer curls, calf presses, quad extension machines, bench presses, and squats.
  • Alexander's diet gives him the fuel to perform the different exercise routines.
  • BCAAs, pre-workouts, and whey protein help Alexander maintain his buffed body.

His Stats

  • Born: February 7, 1983
  • Height: 5’10”
  • Weight: 175 lbs

It’s his preparation for the character of Uhtred in The Last Kingdom that we were most interested in.

Horse riding and sword fighting might not be your top priorities, but one thing you’ll find is that his workout routine will do more for your body than anything else you’ve tried.

Alexander Dreymon's Workout Routine

Alexander Dreymon was coached by the world's strongest man, Magnus Samuelsson, which would give anyone a significant  advantage from a workout and motivation perspective.

But that doesn’t make the routine any easier.

Day 1: Shoulders and Back

man working out inside a gym

Today is all about getting into weightlifting at full power with low reps.

  • Front raises (3 sets of 8 reps)
  • Shoulder flys (3 sets of 8 reps)
  • Military press (3 sets of 8 reps)
  • Dumbbell clean and press (3 sets of 8 reps)
  • Arnold press (3 sets of 8 reps)
  • Dumbbell shrugs (3 sets of 8 reps)

Day 2: Back and Arms

man in a chin up position

This is where you start working on your physique to shape your arms and full-back muscles.

  • Barbell rows (3 sets of 8 reps)
  • Deadlift (3 sets of 8 reps)
  • Overhead triceps extension (3 sets of 8 reps)
  • Close-grip chin-ups (3 sets to failure)
  • Biceps curls (3 sets of 8 reps)
  • Cable rows (3 sets of 8 reps)

“I always stretch after working out or training and then again before going to sleep. It keeps the muscles healthy and useful, reduces the risk of injuries, and is a great way to wind down.”

- Alexander Dreymon

Day 3: Chest and Arms

man working out on a bench in gym

Some call these the glory days as they focus on the part of the physique you tend to show off the most.

  • Chest flys (3 sets of 8 reps)
  • Bench press (3 sets of 8 reps)
  • Hammer curls (3 sets of 8 reps)
  • Rope triceps extension (3 sets of 8 reps)
  • Preacher curls (3 sets of 8 reps)
  • Dumbbell incline press (3 sets of 8 reps)

“I always stretch after working out or training and then again before going to sleep. It keeps the muscles healthy and useful, reduces the risk of injuries, and is a great way to wind down.” 

- Alexander Dreymon

Day 4: Legs

man working out his legs using a leg press machine

This is an important day at the gym to avoid your upper and lower body being out of proportion.

  • Leg press (3 sets of 8 reps)
  • Calf press (3 sets of 8 reps)
  • Quad extension machine (3 sets of 8 reps)
  • Squats (3 sets of 8 reps)
  • Hamstring curls (3 sets of 8 reps)
  • Dumbbell lunges (3 sets to failure)

Day 5: Cardio and Action Activities

This is where Alexander’s fitness routine became a lot more fun and where he did a lot of work in preparation for battle scenes. It would often include sword fighting, martial arts like Brazilian Jiu-Jitsu, and horse riding lessons.

He particularly liked training with Lars Wallin, who is a black belt Brazilian Jiu-Jitsu instructor.

“We worked with a brilliant stunt team led by Levente Leszák, who practices natural horsemanship and so is very close to his animals. I think he applies the same patience he has with his horses to the actors that he works with.”

-Alexander Dreymon

You don’t have to take it to these extreme activities, but find something fun and intense to do outdoors.

Alexander Dreymon’s Diet Plan

cabbages and tomatoes on marble top

Macro Profile

Because of his high metabolism, he needs to focus a bit more on carbs.

  • High-Protein: 40%
  • Low-Fat: 25%
  • Medium-Carbs: 35%

High Calories

Alexander would eat a considerable calorie surplus to fuel his calorie-burning needs at the gym and avoid losing muscle mass. .

It is  is something that everyone needs to calculate at a personal level. But for the above workout, you would probably need to start with 20% more calories than your base metabolic rate [1] requires.

Natural Foods

One thing he has spoken about is that he always avoids highly processed and junk food. Instead, he only fills his kitchen table with foods that are as close to having been alive as possible.

That goes for animal and plant foods and is a key part of his fitness success.

Related: Dan Bilzerian Workout And Diet

What Supplements Does He Take?

a scoop of protein powder with an organic egg on the side

Dreymon takes a few supplements to maintain his peak performance. It includes the following:

Whey Protein

In addition to eating protein-rich foods, Alexander will heavily depend on protein supplements after his intense workout routines at the gym.

It’s the only feasible way to get a significant boost of amino acids without facing a pile of chicken breast as you’re still wiping away the sweat from strength work training.


When you’re training every day, one thing you can’t afford to miss is any possible workout benefits.

Even a small 5% gain in performance and stamina during each workout will add up, and these pre-workout supplements may help in all types of weight and martial arts training.


While Alexander doesn’t aim for maximum muscle building like bodybuilders, he still benefits from taking BCAAs.

These amino acids have been linked to improved muscle protein synthesis [2], which may also reduce soreness after a workout.

What About His Lifestyle?

alexander dreymon beside a river, shirtless

When it comes to an international palate, Dreymon focuses heavily on a diet of fresh and clean foods that help support his health and workout routine.

The German-born actor spent a lot of his childhood and youth moving to different countries, including France, Switzerland, and South Dakota, USA.

Being the new kid was tough, but it also gave him the perseverance and determination of a Viking to make new friends and immerse himself in new cultures.

He’s never been a fan of a junk food diet, which shows in the character types he plays.

Dreymon has also often spoken about being naturally very active from morning to night, doing many adventure and action-packed activities.

Even though he plays a lead role in a huge Netflix hit series alongside his colleague Clive Standen, it doesn’t seem like he spends much of his time binge-watching TV on the couch at home.

Other celebrity workouts:


Is Alexander Dreymon Vegan?

No, Alexander Dreymon isn’t vegan. He does pay a lot of careful attention to what he eats and always chooses whole foods over anything processed. But like the Saxon character he plays, Dreymon likes meat and other animal products.

How Much Does Alexander Dreymon Weigh?

Alexander Dreymon weighs about 175 pounds. It  does fluctuate a bit depending on whether he’s preparing for movies with plenty of battles.

But due to a high resting metabolic rate, he doesn’t tend to struggle with his bodyweight.


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