Throughout my career as a personal trainer, I have witnessed firsthand the transformative power of intensive training and proper nutrition, and I am constantly seeking inspiration from influential figures like actors.
When I came across Karl Urban's remarkable transformation, I was immediately captivated by his dedication to sculpting his physique to suit the roles he portrayed, like Cupid in “Hercules: The Legendary Journeys” or Kirill in “The Bourne Supremacy.”
Through several hours of research, combing through interviews, social media posts, and behind-the-scenes glimpses, I aim to observe his on-screen evolution and piece together the puzzle of Karl Urban's workout routine and diet.
Celebrity Stats
- Age: 51 years old
- Height: 6’1”
- Weight: 205 lbs
- Waist: 34”
- Chest: 43”
Karl Urban Workout Routine
While he didn’t publicly share his workout routine, Urban adjusts his workout based on his roles. For instance, when preparing for the "Judge Dredd" role, Urban mentioned spending approximately fourteen weeks intensely training at the gym, lifting heavy things.
During this period, he followed a rigorous routine of working out twice a day and consuming five to seven meals daily to support his demanding fitness regimen. His morning workout routine primarily targets his upper body, and his afternoon/night workout consists of lower-body exercises.
Based on my research and reading/watching hundreds of videos, here is what his workout routine may look like.
Monday: Chest and Triceps
- Overhead dumbbell tricep extension - 3-4 sets of 8 to 12 reps.
- Tricep dips - 3-4 sets of 8 to 12 reps.
- Diamond push-ups - 3-4 sets of 8 to 12 reps.
- Chest fly machine - 3-4 sets of 8 to 12 reps.
- Smith machine bench presses - 3-4 sets of 8 to 12 reps.
- Cable cross-overs - 3-4 sets of 8 to 12 reps.
“Keep your shoulders down, away from your ears, when performing triceps dips. Strive to maintain a long neck throughout the movement.”
- Elizabeth Quinn, Exercise Physiologist
Tuesday: Leg Day
- Romanian dumbbell deadlift - 3-4 sets of 8 to 12 reps.
- Seated calf raises - 3-4 sets of 8 to 12 reps.
- Hamstring kickbacks - 3-4 sets of 8 to 12 reps.
- Leg press - 3-4 sets of 8 to 12 reps.
- Seated banded hip abduction - 3-4 sets of 8 to 12 reps.
Wednesday: Back
- Seated cable rows - 3-4 sets of 8 to 12 reps.
- Bent-over barbell rows - 3-4 sets of 8 to 12 reps.
- Single-arm dumbbell row - 3-4 sets of 8 to 12 reps.
- Pull-ups - 3-4 sets of 8 to 12 reps.
- Lat pull-downs - 3-4 sets of 8 to 12 reps.
“As with most weighted exercises, perform the pulldown slowly and with control. Doing it fast uses momentum and reduces the use of the targeted muscles.”
- Paul Rogers, Personal Trainer
Thursday: Shoulders and Abs
- Arnold press - 3-4 sets of 8 to 12 reps.
- Overhead press - 3-4 sets of 8 to 12 reps.
- Lateral raises - 3-4 sets of 8 to 12 reps.
- Face pulls - 3-4 sets of 8 to 12 reps.
- Planks - 3-4 sets of 8 to 12 reps.
- Leg raises - 3-4 sets of 8 to 12 reps.
- Russian twists - 3-4 sets of 8 to 12 reps.
- Mountain climbers - 3-4 sets of 8 to 12 reps.
Friday: Biceps
- Bicep curls - 3-4 sets of 8 to 12 reps.
- Hammer curls - 3-4 sets of 8 to 12 reps.
- Incline dumbbell curls - 3-4 sets of 8 to 12 reps.
- Preacher curls - 3-4 sets of 8 to 12 reps.
Saturday: Active Rest
Saturdays are reserved as Karl Urban's active rest days, during which he engages in activities he enjoys, such as surfing or fishing.
Sunday: Rest
The “Star Trek” actor understands the importance of rest days, allowing his body to recover and prevent overtraining.
“Since people usually don’t stretch enough, we recommend that you take more time to develop flexibility on recovery days. You’ll relax your deep muscles in the process. Yoga, massage, relaxation baths, and a foam roller are great ways to loosen up tight muscles.”
- Tom Koscher, Running Coach
His Diet Plan
Karl Urban's diet plan complements his workouts, emphasizing a balanced and protein-rich approach to support muscle growth and maintain his impressive physique.
Urban states he places a strong emphasis on avoiding junk food and instead prioritizes protein intake. He ensures his diet includes an ample amount of vegetables and healthy fats from sources like nuts and eggs.
He also recognizes the importance of carbohydrates and doesn't shy away from incorporating them into his meals. So his diet plan will look something like this:
- Breakfast - He likes to eat chicken with broccoli, two slices of bread and eggs, or a protein shake.
- Lunch - His midday meal consists of steak, chicken, vegetables, and brown rice or quinoa.
- Snack - For a healthy snack, he reaches for nuts or tuna for a healthy snack to keep his energy levels up throughout the day.
- Dinner - Karl usually goes for another protein-rich dish like chicken, complemented by a salad or cooked vegetables
Although he adheres to a nutritious diet, he doesn't entirely deprive himself of whatever he wants to eat. Urban likes to eat a burger, fries, and beer to balance it out. For him, quality of life matters more than vanity.
Karl Urban’s Supplements
Karl Urban incorporates a few supplements into his routine to support his fitness and overall well-being:
- Whey protein - High-quality whey protein aids in repairing and rebuilding lean muscle tissue, assists in fat loss when combined with exercise during energy-restricted diets, and contributes to enhanced physical performance [1,2]. Additionally, whey-derived bioactive components may bolster immunity, promote bone health, and offer protection against cardiovascular disease [3].
- Multivitamins - Insufficient intake of vitamins can negatively impact physical performance [4]. Therefore, Karl Urban supplements with multivitamins. This ensures he receives all the necessary vitamins, particularly when he cannot fulfill his dietary requirements through food alone.
- Branched-chain amino acids - Karl also includes BCAAs in his supplement regimen. BCAAs are crucial in reducing muscle soreness and fatigue after intense workouts, facilitating faster recovery, and helping him stay prepared for subsequent challenging exercises [5].
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FAQs
Does Karl Urban Work Out?
Yes, Karl Urban works out, hitting the gym five days a week. His training regimen includes a combination of compound exercises like squats, planks, lunges, and deadlifts. Karl also incorporates isolation exercises such as seated calf raises, bicep curls, and tricep extensions.
What's Karl Urban’s Diet Like When He’s Getting Ready For a Show?
Karl Urban’s diet, when he’s getting ready for a show, undergoes a meticulous approach. During this phase, he starts his metabolism by having a protein-rich breakfast immediately after his early workout session. Typically, he avoids consuming carbs after four in the afternoon, and his dinner mainly consists of protein-rich foods accompanied by vegetables.
References:
- https://www.researchgate.net/publication/259570207
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5118733/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129136/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/
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