Stephen Lang Workout Routine & Diet Plan 2023

Stephen Lang is an American actor who has been in many movies and plays, such as The Speed of Darkness, Manhunter, Tombstone, Gettysburg, Gods and Generals, Public Enemies, Don’t Breathe, and Avatar. He has won several awards for his work.

Since 1985, he has been acting professionally, and he has been the lead in more than 100 shows. His most recent TV roles were in Into the Badlands and The Good Fight.

If you want to get motivated to work out, Stephen Lang’s workout routine is a great option. He stays in great shape for all of his roles by doing weight training and yoga in an impressive way.

We’ll talk about Stephen Lang workout, diet, and supplements in this article. We’ve done a lot of research on his diet and workout routine, but this article is not exactly what he does.

Based on interviews, personal comments, and information from trainers, it shows what Stephen does to prepare for a role.

What We Know Now

  • Height:‎ 5′ 10″
  • Weight: 182 pounds.
  • Age: 69 years
  • Birthdate: July 11, 1952
  • Awards: Avatar won the 2009 Saturn Award for Best Supporting Actor.

Workout Principles

Stephen Lang has always been interested in fitness, bodybuilding, and the history of the military. These things motivate him to stay fit and live as active a life as possible. He’s proud of getting stronger, and he also tries to eat pretty well.

He likes to work out one muscle group per day with weights. He has found that consistent moderate weight training is the best way to burn calories and keep body fat in check.

Stephen stays in great shape for any acting job that comes his way by knowing what his body does well and sticking to a regular workout routine.

Also, read Alex Eubank’s Workout Routine & Diet Plan

Stephen Lang Workout Routine

His all about low weights and high reps, and each day he works on one muscle group. He does enough reps of at least three exercises to get enough strength training. This keeps him on track to reach his workout goals every time.

Stephen likes to push himself and move around every day. He adds Bikram yoga and static stretching to his routine to help his body and mind stay healthy.

Monday – Chest

  • Pec deck chest fly (3 sets, 12 reps)
  • Bench press flat (3 sets, 12 reps)
  • Bench press at an angle (3 sets, 12 reps)
  • Decline bench press (3 sets, 12 reps)
  • Upside-down push-ups (2 sets, 10 reps)
  • Chest dips (2 sets, 10 reps)

Tuesday – Legs

  • Side lunge stretch (30 seconds on each side)
  • Jumping jacks (30 seconds)
  • Squat with no weights (3 sets, 15 reps)
  • Barbell front squat (3 sets, 10 reps)
  • Dumbbell split squat (3 sets, 10 reps)
  • Romanian deadlift (3 sets, 10 reps)
  • Swiss ball leg curl (3 sets, 10 reps)

Wednesday – Yoga

  • Standing deep breathing (1 minute)
  • Half-moon pose (1 minute)
  • Awkward pose (1 minute)
  • Eagle pose (1 minute)
  • Head-to-knee pose while standing (30 seconds)
  • Separate leg head to knee pose while standing (30 seconds)
  • Tree stand (30 seconds)
  • Triangle pose (1 minute)
  • Savasana (1 minute)
  • Sit up (30 seconds)

Thursday – Arms & Shoulders

  • Straight arm circles (30 seconds)
  • Cross-body shoulder swings (30 seconds)
  • Barbell overhead press (3 sets, 12 reps)
  • Concentration curls (3 sets, 15 reps)
  • Barbell curls (3 sets, 15 reps)
  • Reverse curls (3 sets, 15 reps)
  • Shoulder press with a dumbbell (3 sets, 10 reps)

Friday – Cardio

  • Single leg stand (30 seconds on each side)
  • Jumping jacks (30 seconds)
  • Jogging warm-up (5 minutes)
  • Squat jumps (2 sets, 12 reps)
  • Squat to front kick (2 sets, 20 reps)
  • Standing oblique crunch (2 sets, 20 reps)
  • Box jumps (2 sets, 10 reps)
  • Screamer lunges (2 sets, 20 reps)
  • Mountain climbers (30 seconds)
  • Burpees (1 minute)

Saturday – Yoga

  • Standing deep breathing (1 minute)
  • Palm tree stance (30 seconds)
  • Flow chair pose (30 seconds)
  • Standing bow-pulling pose (1 minute)
  • Balance pose with a stick (1 minute)
  • Toe stand (30 seconds)
  • Separate leg stretch while standing (1 minute)
  • Savasana (1 minute)
  • Sit up (30 seconds)

Sunday – Day of Rest

Stephen Lang gets a well-deserved day off from lifting weights and doing yoga on Sunday. He knows how important it is to get some rest and take his mind off of his work responsibilities, like getting in shape for a role.

Stephen spends his day off with his family and reads about military history. This is after he has slept for 7 to 9 hours. After that, he might go for a slow walk or play catch in the backyard, but he won’t be doing any real training while his muscles heal.

This is all about Stephen Lang Workout.

Stephen Lang’s Diet

Stephen Lang thinks that life is all about finding a good balance, so he doesn’t binge and tries to eat healthy as he can. Every day, he tries to drink a protein shake with kale, but other than that, he’s happy to eat different lean meats and vegetables.

Here is Stephen Lang’s diet:


  • Old-fashioned oats
  • Orange juice


  • Yogurt with fruit


  • Grilled chicken salad


  • Protein shake


  • Lean beef ground
  • Fresh veggies


Stephen Lang does his best to work out regularly and eat well. He supports his healthy lifestyle with supplements like:

  • Men’s multivitamins
  • Whey protein


Stephen Lang has had a lot of success, from his early TV and movie roles in the 1980s to his role as Big Bad Colonel Quaritch in Avatar, which was one of the most successful movies ever.

Stephen keeps his lean, muscular body no matter what character he is playing by doing a mix of strength training and yoga workouts. You can use his training methods to get bigger and better results from your own gym routine.

Also, read Mark Strong Workout Routine & Diet Plan.

Last Updated on October 11, 2023 by anup