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Alexander Ludwig Workout Routine

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Alexander Ludwig's Workout Routine & Diet

What does Alexander Ludwig’s workout routine look like?

Alexander Ludwig is a young actor that is known for his impressive physique. Many actors work hard to get their best bodies and Ludwig is no exception. 

The actor with an astonishingly stunning look had to gain thirty pounds for his role in the movie, Lone Survivor. He also gained several pounds from his body for his role in the movie, The Hunger Games.

Within this article we’ll discuss Alexander Ludwig’s workout routine, diet, and supplements: 


Current Stats 

Height: 188 cm – 6’3″

Weight: 88 kg – 194 pounds

Age: 28 years old 

Birthday: 7th of May, 1992 

Accolades: MTV Movie Award for Best Fight, Winner, 2012 


Workout Principles

On a normal basis, Alexander Ludwig focuses on cardio and weightlifting just to stay ripped and prepared for his movie roles. Ludwig is known for having an incredible physique. 

When he prepared for ‘The Hunger Games’ he was in his best shape and he went to the gym regularly. The actor also learned different styles of workout such as rope.  


Alexander Ludwig’s Workout Routine

Varied roles with diverse body types are what keep Ludwig tunes with industry requirements.

The actor had tough workouts with a personal trainer to torch pounds for his role in the movie, ‘The Hunger Games’. He practiced workouts such as rope climbing and tire flipping. 

Ludwig even worked with an ex-navy man to learn the details of fighting scenes. 

Here is Alexander Ludwig’s workout routine: 


Monday: Back & Biceps

On Monday, Alexander Ludwig performs a back and biceps routine by doing 7 exercises. 

Here is Alexander Ludwig’s back and biceps routine: 

1. 800m jog

2. Deadlift (5 sets, 10, 8, 5, 3, 1 reps) 

3. Weighted Pull-Ups (3 sets, until failure)

4. Preacher Curls (5 sets, 10 reps)

5. Barbell Rows (3 sets, 10 reps)

6. Dumbbell Curls (3 sets, 10 reps)

7. Lateral Pull Down (3 sets, 10 reps) 


Tuesday: Abs & Cardio:

On Tuesday, he performs a abs and cardio routine with 5 exercises. 

Here is Alexander Ludwig’s abs and cardio routine: 

1. Sprint on Treadmill (3 times for 45 seconds with 15 seconds break) 

2. Jog (20 minutes) 


1. V Ups (30 reps)

2. Russian Twists (30 reps) 

3. Crunches (30 reps) 


Wednesday: Chest & Triceps

On Wednesday, Ludwig hits a chest and triceps routine by doing a total of 5 sets and 10 reps. 

Here is Alexander Ludwig chest and triceps routine: 

1. 800m jog

2. Bench Press (5 sets, 10, 8, 5, 3, 1 reps) 

3. Weighted Dips (3xFailure)

4. Skull Crushers (3 sets, 10 reps)

5. Incline Dumbbell Press (3 sets, 10 reps)

6. Overhead Tricep Extension DB (3 sets, 10 reps)

7. Chest Flys DB (3 sets, 10 reps)


Thursday: Repeats Tuesday Routine 

On Thursday, he repeats the routine that he performed on Tuesday, abs, and cardio. 


Friday: Legs and Shoulders

On Friday, Ludwig performs a leg and shoulder routine with a total of 6 exercises. 

Here is Alexander Ludwig leg and shoulder routine: 

1. 800m jog

2. Military Press (5 sets, 10, 8, 5, 3, 1 reps)

2. Back Squat (5 sets, 10, 8, 5, 3, 1 reps)

3. Arnold Press (3 sets, 10 reps)

4. Leg Press (3 sets, 10 reps)

5. Shrugs DB (3 sets, 15 reps)

6. Weighted Lunges (3 sets, 10 reps)


Saturday and Sunday: Rest 

On Saturday and Sunday, Alexander Ludwig recovers. 


Alexander Ludwig’s Diet 

In order to stay as ripped as possible Ludwig has to have a good nutritional support system. He normally watches his caloric intake when he is focusing on staying lean. 

Ludwig normally eats 6 meals a day, which is 3 meals and 3 snacks. He tries to be consistent as possible on what he eats. The actor makes sure that he also has days where he recovers so he can refuel. 

Here is Alexander Ludwig’s diet: 


1. Breakfast 

Cottage Cheese, Eggs 


2. Pre Workout Snack 

Protein Shake 


3. After Workout Snack

Protein Bar, Fruit 


4. Lunch 

Fish, Sweet Potatoes, Green Vegetables 


5. Snack 

Protein Shake, Fruit 


6. Dinner 

Steak, Quinoa, Salad 



Alexander Ludwig uses the following supplements to help fuel his gains. 



Alexander Ludwig is a Canadian actor, singer, and model. Ludwig is best known for starring in movies such as ‘The Seeker: The Dark Is Rising’, ‘Lone Survivor’, ‘The Hunger Games’, and ‘Bad Boys For Life’. 

If you enjoyed this routine, check out our other male actor workout routines:

What do you think about Alexander Ludwig’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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