Karl Urban Workout Routine & Diet Plan

Karl Urban is a famous New Zealand actor. His birthday is June 7, 1972, and he was born in Wellington, New Zealand. Urban started his career with appearances in New Zealand movies and TV series such as Xena: Warrior Princess. His debut Hollywood role was in the 2002 horror movie Ghost Ship. Since then, he has looked in severe high-profile films, such as the second and third installments of The Lord of the Rings trilogy in the character of Eomer. Here are the Karl Urban workout routine and diet plan Urban followed to improve his fitness, agility, timing, and power.

Karl Urban’s Body Measurement (Body Stats)

Talking about Karl Urban’s height and body weight. He stands at 6 ft 1-inch height and weighs around 93 kg or 205 lbs. Moreover, he has dark brown hair color and hazel-green eyes.

Age49 years
Height6 ft 1 inch or 185 cm
Weight93 kg or 205 lbs
Chest Size43 inches or 110 cm
Waist Size34 inches or 86 cm
Biceps Size16 inches or 41 cm
Hair ColourDark Brown
Eye ColourHazel-Green

Karl Urban Workout Routine

Rest is most important to recover. Karl Urban focuses a lot on recovering from all of his challenging exercises. He likes to perform twice a day, so rest is one of the significant parts of his training.

Here is Karl Urban’s exercise routine:-

Monday: Chest and Triceps

On Monday, Karl Urban strikes a chest and triceps routine with 7 different workouts.

Here is Karl Urban’s chest and triceps routine:-

Morning Workout:-

  1. Bench Press (4 sets, 6 to 10 reps)
  2. Incline Dumbbell Bench Press (4 sets, 8 to 10 reps)
  3. Weighted Dips (4 sets, 8 to 15 reps)

Afternoon-Night Workout:-

  1. Cable Flys (3 sets, 15 reps)
  2. Pec Deck Machine (3 sets, 15 reps)
  3. Overhead Dumbbell Tricep Addition (3 sets, 15 reps)
  4. Cable Kickbacks (3 sets, 15 reps)

Also, read about Larry Wheels Workout Routine & Diet Plan

Tuesday: Leg Day

On Tuesday, Karl Urban targets a leg routine by doing 7 different workouts: three workouts in the morning, focusing on 4 sets of 6 to 10 reps, and four workouts in the afternoon, for 3 sets and 15 reps.

Here is Karl Urban’s leg routine:-

Morning Workout:-

  1. Back Squat (4 sets, 6 to 10 reps)
  2. Leg Press (4 sets, 8 to 10 reps)
  3. Romanian Dumbbell Deadlift (4 sets, 8 to 10 reps)

Afternoon Night Workout:-

  1. Hamstring Kickback or Curls (3 sets, 15 reps)
  2. Leg or Quad Addition (3 sets, 15 reps)
  3. Glute or Hip Thrusts (3 sets, 15 reps)
  4. Placed Calf Lifts (3 sets, 15 reps)

Wednesday: Rest

On Wednesday, Karl Urban rests.

Thursday: Shoulders and Traps

On Thursday, Karl Urban strikes a shoulder and traps routine. This exercise is the same structure as his others with the set and reps ranges.

Here is Karl Urban’s shoulder and traps routine:-

Morning Workout:-

  1. Overhead Press (4 sets, 6 to 10 reps)
  2. Arnold Press (4 sets, 8 to 10 reps)
  3. Barbell Shrugs (4 sets, 8 to 10 reps)

Afternoon Night Workout:-

  1. Face Pulls (3 sets, 15 reps)
  2. Dumbbell Lateral Lifts (3 sets, 15 reps)
  3. Dumbbell Shrugs (3 sets, 15 reps)
  4. Shoulder Front Lifts (DB or Cable) (3 sets, 15 reps)

Friday: Back and Biceps

On Friday, Karl Urban strikes a back and biceps routine focusing on 7 workouts.

Here is Karl Urban’s back and biceps routine:-

Morning Workout:-

  1. Barbell Deadlift (4 sets, 6 to 10 reps)
  2. Vast Grip Lateral Pulldowns (4 sets, 8 to 10 reps)
  3. Weighted Chin-Ups (4 sets, 8 to 10 reps)

Afternoon Night Workout:-

  1. Straight Arm Cable Press (3 sets, 15 reps)
  2. Preacher Curls (3 sets, 15 reps)
  3. Dumbbell Pullovers (3 sets, 15 reps)
  4. Hammer Curls (3 sets, 15 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, Karl Urban rests and recovers day.

Karl Urban Diet Plan

Karl Urban likes healthy and organic foods. He got into sick shape and performed twice a day and consumed well-balanced 5 to 7 meals in one day. He spent about 14 weeks in the gym lifting heavyweight.

Here is Karl Urban’s diet plan:-

  • Breakfast Meal: Two slices of bread, Eggs, Fruit
  • Lunch Meal: Steak, Vegetables, Brown rice
  • Snack Meal: Protein Shake
  • Dinner Meal: Chicken breast, Quinoa, Nuts
  • Night Snack: Tuna steak, Cheese


Karl Urban uses the following supplements to support fuel his gains:-

  • Whey Protein
  • Vitamins
  • BCAA

FAQ about Karl Urban Workout Routine and Diet Plan

How many hours a day does Karl Urban work out?

Karl Urban usually workouts for 2 or 3 hours a day. His workout includes Chest, Triceps, Leg, Shoulder, Traps, Biceps, and Back.

What does Karl Urban eat in a day?

Karl Urban usually eats 5 to 7 meals a day. His diet consists of Two slices of bread, Eggs, Fruit, Steak, Vegetables, Brwon rice, Protein shake, Chicken breast, Quinoa, Nuts, Tuna steak, and Cheese.

Also, read about Simeon Panda Workout Routine & Diet Plan.

Last Updated on July 28, 2023 by john liam