Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Alexander Ludwig’s Workout Routine
Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: May 10, 2021

while he was fit and toned as a 19-year old, he got seriously bulked for the TV show Vikings.

Many of our younger clients and followers have asked us to come up with a weightlifting routine that would bulk them up into a shape suitable for Vikings, so we had to take a closer look.

The good news is that we were able to get enough information from interviews and social media about his workout routines to give you a full Vikings workout plan.

His Stats

Alexander Ludwig wearing a white shirt and a leather jacket
  • Born: May 7, 1992
  • Height: 6’2”
  • Weight: 195 lbs

Check out some images on Pinterest and compare his appearance as he got increasingly more ripped for Lone Survivor and then to play Bjorn Ironside, the Viking with superhero status.

We noted the first big change in his appearance for his Navy Seal role in Lone Survivor, but it was Vikings that really brought on a big change.

A lot of the work he had to do for that character involved not just lifting heavy weights but also extensive fight training with ancient weapons like swords and axes.

It certainly paid off, so let’s see how he did it.

 

View this post on Instagram

 

A post shared by Alexander Ludwig (@alexanderludwig)

Alexander Ludwig's Workout Routine

Alexander Ludwig has worked with several trainers to come up with a workout routine deserving of the Viking character he plays so well.

Here’s what you’ll need to do to get the most out of every training session.

Monday: Chest and Arms

shirtless man using a barbell in a bench

You’ll want to aim for something a bit heavier as the last two reps should be a real struggle.

  • Bench press (3 sets of 10 reps)
  • Skull crushers (3 sets of 10 reps)
  • Incline dumbbell press (3 sets of 10 reps)
  • Triceps extensions (3 sets of 10 reps)
  • Chest Flys (3 sets of 10 reps)
  • Weighted dips (3 sets of 10 reps)

Tuesday: Cardio and Abs

shirtless man doing ab exercises in a gym

He approaches these like a HIIT training circuit doing one set of each and completing at least three circuits.

  • 30 minutes running, cycling, or rowing
  • Dumbbell burpees (3 sets to failure)
  • Bicycle crunch (3 sets to failure)
  • V-ups (3 sets to failure)
  • Reverse crunch (3 sets to failure)

Wednesday: Back and Arms

man using a lat machine inside a gym

Make sure you keep the movement to a slower pace, as the longer you keep your muscles under tension, the better the bulking effect will be.

  • Weighted chin-ups (3 sets of 15 reps)
  • Preacher curls (3 sets of 10 reps)
  • Lat pulldown (3 sets of 10 reps)
  • Deadlift (3 sets of 10 reps)
  • Dumbbell rows (3 sets of 10 reps)
  • Hammer curls (3 sets of 10 reps)

Thursday: Cardio and Abs

asian man jogging at a park

Here’s another one of those days that will cause some pain for your abs, but the results of the workout will be worth it.

  • 30 minutes running, cycling, or rowing
  • Regular abs crunch (3 sets to failure)
  • Side crunch (3 sets to failure)
  • Leg raises (3 sets to failure)

Friday: Shoulders and Legs

shirtless buff man using dumbbells

This final day is all about shoulder and leg exercises.

  • Military press (3 sets of 10 reps)
  • Squats (3 sets of 10 reps)
  • Leg Press (3 sets of 10 reps)
  • Lateral Raises (3 sets of 10 reps)
  • Hamstring curls (3 sets of 10 reps)
  • Dumbbell shrugs (3 sets of 10 reps)

Saturday/Sunday: Rest

While these are rest days, try to go for a few walks to keep your muscles loose and encourage faster recovery.

“I am always working out, whether I am on vacation or at home. When in La Jolla, I like to surf, play tennis, and golf - but surfing is definitely my favorite.” - Alexander Ludwig.

youtube

Alexander Ludwig’s Diet Plan

plate filled with omelet, lettuce, tomatoes, and more vegetables

Along with a strict workout routine, Alexander pays close attention to his diet. Not surprisingly, this means focusing on his macros and calorie intake. But that doesn’t mean that he starves himself like an extra in The Hunger Games.

His approach is simple enough, and he doesn’t overthink it.

That means avoiding junk food and sugary treats and keeping his calorie intake to a slight deficit when he’s not in a bulking phase for a specific movie role.

Sample Meal Plan:

Here’s what a typical day would look like.

  • Breakfast - 5 egg omelet
  • Snack - Fresh berries with greek yogurt, Cup of unsalted nuts
  • Lunch - Fish or skinless chicken breast, Large portion of green vegetables
  • Snack - Post-workout recovery shake
  • Dinner - Lean meat, Brown rice or sweet potato, Bowl of salad
  • Snack - Protein shake or bar

What Supplements Does He Take?

person pouring powder in a jug, two bowls filled with supplement pills

The Hollywood actor aims to get as much nutritional value from his diet, but there are a few supplements that he relies on for a more effective workout routine.

1. Whey Protein

We’ve estimated that with the above routine, Alexander will probably take at least two whey protein shakes a day. Whey is ideal for all athletes as it contains the right amino acid profile to give your muscle tissue the boost for more effective protein synthesis [1].

2. Creatine

This is another supplement that many actors with an aggressive bulking routine rely on. Creatine may help with both improved muscle energy during training but also with a faster recovery process [2].

Are You Going to Try Ludwig's Workout & Diet?

Your father doesn’t have to be a legendary Viking to train like Alexander Ludwig, and you don’t need a Hollywood support system of dietitians and fitness coaches to achieve that kind of appearance.

With the above training routine, you’ll start to see some significant changes in your physique within just a few months.

And because the diet doesn’t overcomplicate life either, there really shouldn’t be any reason not to get started today.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963244/

About the author

You may also like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *