Alexander Skarsgård’s Tarzan Workout and Diet Routine Revealed

Transforming for The Legend of Tarzan

Before stepping into the title role for the 2016 release The Legend of Tarzan, Skarsgård was an avid long-distance runner who completed four 10K runs each week, according to the Daily Mail. To build muscle without adding unnecessary bulk, trainer Magnus Lygdbäck designed a three-month bulking phase followed by a strict cutting routine, as reported by The Barbell. Skarsgård consumed roughly 7,000 calories daily during mass-building blocks, often eating cold steak, chicken, and potatoes out of Tupperware containers. “I was constantly eating, constantly full,” Skarsgård told Muscle & Fitness. “It was tough. I would get up in the middle of the night and have some protein and potatoes.” During the cutting phase, his diet completely excluded dairy, gluten, sugar, and alcohol, relying instead on egg whites, seafood, brown rice, sweet potatoes, and vegetables.

Building a Viking Physique for The Northman

For the 2022 Viking thriller The Northman, Skarsgård and Lygdbäck took a different approach to create a powerful, bear-like appearance with low body fat, according to The Insider and the Daily Mail. The actor consumed between 3,700 and 7,000 calories per day during mass-building blocks, featuring large portions of steak, chicken, lamb, fish, potatoes, rice, and oats. Lygdbäck emphasized that nutrition and training require equal commitment, stating to Men’s Health that a fitness journey is “not a 50/50 or 60/40 split—it’s 100/100.” Skarsgård trained for one hour, six days a week in the three months leading up to production, utilizing a hybrid of plyometrics and old-school bodybuilding, according to interviews with Variety.

Daily Diet and Workout Structure

Skarsgård’s structured routine combined targeted weightlifting with functional movement training. According to Jacked Gorilla and source reports, a typical training week divided muscle groups across days, including legs, chest and shoulders, back and shoulders, and arms, supplemented by core work and movement drills like yoga, obstacle courses, and speed training. His daily nutrition featured staples such as:

• Breakfast: Four to five eggs alongside a bowl of oatmeal topped with honey and berries, preceded by a shot of ginger and lemon.
• Post-Workout: A protein shake containing 40g of whey protein, nut butter, water or milk, and berries, followed by a small plate of shrimp or seafood.
• Lunch: Lemon-marinated chicken thighs with hummus, rice, and salad, or salmon with sweet potato and vegetables.
• Snack: Crisps topped with smashed avocado, smoked salmon, chili flakes, and lemon juice.
• Dinner: Classic combinations of lamb, sweet potatoes, and broccoli.

Balancing Fitness and Fatherhood

Frequently Asked Questions

Who trained Alexander Skarsgård for Tarzan and The Northman?

Hollywood trainer and nutritionist Magnus Lygdbäck designed the actor’s diet and workout regimens for both films, according to the Daily Mail and The Barbell.

How many calories did Alexander Skarsgård eat to build muscle?

During his mass-building blocks for both films, Skarsgård consumed between 3,700 and 7,000 calories per day, featuring high protein and complex carbohydrates, according to source reports.

What was Alexander Skarsgård’s workout schedule?

For The Northman, Skarsgård trained for one hour a day, six days a week, combining plyometrics, resistance bands, free weights, and high-intensity interval training, as detailed by Variety and trainer interviews.