Celeb health

Dolph Lundgren Workout Routine & Diet Plan

Dolph Lundgren

Dolph Lundgren is a Swedish actor, martial artist, and director. Lundgren is best known for playing Ivan Drago, a boxer from the Soviet Union, in “Rocky IV.” He is from the same generation as Sylvester Stallone, Steven Seagal, Jean-Claude Van Damme, and Arnold Schwarzenegger, who have all been in a lot of popular action movies. We’ll talk about Dolph Lundgren workout, diet, and supplements in this article:

Lundgren has been in more than 40 movies since then, and he is a 4th-degree black belt in Kyokushin karate. In 1980 and 1981, he won the European championship. In 1996, the US Olympic Pentahalon team chose him to be the team leader.

What We Know Now

  • Height: 195.5 cm or 6’5″
  • Weight: 111.1 to 115.7 kg (245 to 255 pounds)
  • Age: 62 years
  • Birthdate: November 3, 1957
  • Accolades: Napierville Cinema Festival, Winner, 1985

Workout Principles

Dolph Lundgren has trained with Tadashi Nakamura and Shigeru Oyama for the past 5 years. In 1996, he was chosen to be a member of the US Olympic Pantahalon team. He worked out with Sylvester Stallone for two hours a day to get ready for his role in “Rocky IV.

In the morning, they both did exercises like those used by bodybuilders, and in the afternoon, they both did boxing.

Dolph Lundgren Workout Routine

Dolph Lundgren usually works out six days a week in the morning for an hour. He had to change his karate moves to get ready for “Rocky IV.” He started working on his speed and flexibility, and he had to do a lot of weight lifting to build up his muscle mass. Lundgren gained about 15 pounds of pure muscle in just a few months.

Here is what Dolph Lundgren does to work out:

Dolph Lundgren Workout

Workout Routine for an Old-School Strongman:

This old-school strongman routine is done by doing 6 different exercises with an average of 3 sets and 15 reps per set.

Dolph Lundgren’s old-school strongman act is as follows:

1. Heavy Sandbag Carry (3 sets, 20 yards)

2. Sandbag chest press with a Bosu (3 sets, 15 reps)

3. Clean and jerk a light sandbag (3 sets, 12 reps)

4. Carry a light sandbag over your shoulder (3 sets, 20 yards)

5. Sandbag Toss Over Shoulder (3 sets, 16 reps)

Plank position with leg curl (3 sets, 15 reps)

Recovery Circuit Workout Routine:

In this recovery circuit workout, you do a total of 5 different exercises.

Here is what Dolph Lundgren does to recover:

1. Bear Crawl to Side Plank (1 set, 8 reps)

2. (1 set, 10 reps)

3. Medicine Ball (1 set, 20 reps)

4. (1 set, 10 reps)

5. Clean and Jerk with a Bosu Dumbbell (1 set, 12 reps)

Dolph Lundgren’s Diet

For his role in “Rocky IV,” Dolph Lundgren had to eat like a bodybuilder. To keep his metabolism going, Lundgren would have to eat every few hours. He also took a lot of supplements, like amino acids and different protein products.

Even when he’s not getting ready for a movie role, he still likes to eat a clean diet with complex carbs, lean protein, and healthy fats.

Here is Dolph Lundgren’s diet:


  • Fruit
  • Eggs


  • Protein Shake


  • Fish
  • Potatoes


  • Chicken Soup
  • Rice


The following supplements help Dolph Lundgren build muscle:

  • Vitamin C
  • Wet Milk Protein
  • Glucosamine


Swedish actor, director, and martial artist Dolph Lundgren is best known for his roles in “Rocky IV,” “Universal Soldier,” and “The Expendables.” He won the “Marshall Trophy for Best Actor” in 1985, and he has a black belt in martial arts.

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Last Updated on July 28, 2023 by john liam

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