How Alexander Got Fit For “The Legend Of Tarzan” Movie

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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.”

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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

 

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