There are three features that likely come to mind when we think of the character Tarzan:
loincloth, a long untamed mane of hair, and the physique of a human whose been swinging through the trees.
So when Alexander Skarsgard signed up for David Yates’ The Legend of Tarzan,there was an understanding that there would be an accompanying workout and diet plan with the role. But no one expected the 6’ 4” True Blood star to go as all out as he did. “I’ve never seen anyone more hardworking,” says his trainer, Magnus Lygdbäck, who has made a career out of conditioning musicians like Harry Styles and Aviici. “I had to force him to take days off sometimes. He was eating food out of a box for about eight months, and not a drop of alcohol.”
A Day in the Life of Alexander Skarsgard’s Tarzan Training
The Workouts
Morning
Jogging: 10 minutes
Sprints: 6 sets of 1 minute
Max Sprints: 1 minute
Stationary Sprint: 1 minute
Evening
Bear Crawls: 5 sets of 1 minute
Deadlift (4 sets)
Set 1: 12 reps
Set 2: 8–10 reps
Set 3: 6 reps
Set 4: 12 reps (pyramid set)
Pull-Ups (4 sets)
Set 1: wide grip, max reps
Set 2: narrow grip, max reps
Set 3: wide grip, max reps
Set 4: narrow grip, max reps
Standing Alternating Rows with Dumbbells: 3 sets of 20 reps
Kettlebell Swing: 3 sets of 15 reps
Lateral Raise with Dumbbells: 4 sets of 12 reps
Moving Front Plank on Exercise Ball: 4 sets of 1–2 minutes
The Meals
No gluten. No sugar. No dairy. During their bulk-up period, Skarsgard was consuming up to 6,000 calories a day, which is much more than most people should, or even could.
Breakfast:
• Omelet with spinach
• Tea with homemade almond milk
Lunch 1:
• Shrimp fried in olive oil with garlic
Lunch 2:
• White fish fillet
• Asparagus
• Sweet potato
Lunch 3:
• Poached eggs
• Green vegetable
Dinner:
• Smoked salmon
• Brown rice
• Brussels sprouts