In my years as a personal trainer, intensive training and clean nutrition are what actually move the needle. Actors who have to physically transform for roles are some of the best examples of that in action.
Karl Urban's preparation for roles like Judge Dredd or Cupid in "Hercules: The Legendary Journeys" caught my attention. After several hours going through interviews, social media posts and behind-the-scenes footage, here's what I put together about his 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 Karl Urban's active rest days, spent doing things he enjoys like 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 backs up his training with a balanced, protein-focused approach.
He's on record about cutting out junk food and keeping protein intake high. His meals include plenty of vegetables and healthy fats from things like nuts and eggs.
He doesn't avoid carbs either and works them into his meals. His diet roughly looks 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 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 takes a few supplements to support his training:
- Whey protein - Whey protein aids in repairing and rebuilding lean muscle tissue, supports fat loss when combined with exercise during energy-restricted diets, and contributes to improved physical performance [1,2]. Whey-derived bioactive components also support immunity, promote bone health and help protect against cardiovascular disease [3].
- Multivitamins - Low vitamin intake can negatively impact physical performance [4]. Karl supplements with multivitamins to fill any dietary gaps, particularly when he can't meet his needs through food alone.
- Branched-chain amino acids - Karl also includes BCAAs in his supplement regimen. They reduce muscle soreness and fatigue after intense workouts, facilitate faster recovery and help him stay ready for the next hard session [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 includes compound exercises like squats, planks, lunges and deadlifts. He also adds isolation work like seated calf raises, bicep curls and tricep extensions.
What's Karl Urban’s Diet Like When He’s Getting Ready For a Show?
When Karl Urban is prepping for a show, he tightens up his diet. He starts the day with a protein-rich breakfast right after his early workout, cuts carbs after 4 PM and keeps dinner to protein and 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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