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Dolph Lundgren Workout Routine

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Dolph Lundgren's Workout Routine & Diet

What does Dolph Lundgren’s workout routine look like?

Dolph Lundgren is a Swedish filmmaker, actor, and martial artist. Lundgren is best known for portraying the role of a Soviet Union boxer named Ivan Drago in ‘Rocky IV’. 

He belongs to a generation of actors who have been in many popular action movies such as Sylvester Stallone, Steven Seagal, Jean-Claude Van Damme, and Arnold Schwarzenegger

Since then, Lundgren has starred in more than 40 movies, and he holds the rank of 4th black belt in Kyokushin karate.

He was also a European champion in 1980 and 1981. In 1996, he was selected to serve as the team leader to the US Olympic Pentahalon team.

Within this article, we’ll discuss Dolph Lundgren’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 195.5 cm – 6’5″ 
  • Weight: 111.1 – 115.7 – 245 – 255 pounds 
  • Age: 62 years old 
  • Birthday: 3rd of November, 1957
  • Accolades: Napierville Cinema Festival, Winner, 1985 


Workout Principles

Dolph Lundgren has spent 5 years training with Tadashi Nakamura and Shigeru Oyama. In 1996, he was selected to serve the US Olympic Pantahalon team. 

When he prepared for his role in ‘Rocky IV’ he worked out with Sylvester Stallone 2 hours per day.

They both performed a bodybuilder type routine in the morning and then they performed boxing in the afternoon. 


Dolph Lundgren Workout Routine

Dolph Lundgren normally works out 6 days a week and he does a 1 hours session in the morning. When he prepared for ‘Rocky IV’ he had to change up his karate routines. 

He began work on speed and flexibility, and he had to build up his muscle mass by performing lots of weight lifting. In just a few months Lundgren had gained about 15 pounds of pure muscle.

Here is Dolph Lundgren’s workout routine: 


Old School Strongman Workout Routine: 

This old school strongman routine is performed by doing 6 different exercises with an average of 3 sets and 15 reps.

Here is Dolph Lundgren’s old school strongman’s routine: 

1. Heavy Sandbag Carry (3 sets, 20 yards) 

2. Bosu Sandbag Chest Press (3 sets, 15 reps)

3. Light Sandbag Clean and Jerk (3 sets, 12 reps)

4. Light Sandbag Over The Shoulder Carry (3 sets, 20 yards)

5. Sandbag Toss Over Shoulder (3 sets, 16 reps)

6. Plank With Leg Curl (3 sets, 15 reps) 


Recovery Circuit Workout Routine: 

This recovery circuit routine is performed by doing a total of 5 different exercises. 

Here is Dolph Lundgren’s recovery circuit routine: 

1. Bear Crawl Into Side Plank (1 set, 8 reps)

2. Bosu Band Flye (1 set, 10 reps) 

3. Medicine Ball (1 set, 20 reps) 

4. Bosu Band Flye (1 set, 10 reps) 

5. Bosu Dumbbell Clean and Jerk (1 set, 12 reps) 


Dolph Lundgren’s Diet 

Dolph Lundgren had to eat like a bodybuilder to get into his role for ‘Rocky IV’. Lundgren would have to eat every few hours to fuel his metabolism.

He also used multiple supplements such as amino acids and different protein products.

When he’s not preparing for a movie role he still prefers to stick to a clean diet with complex carbs, lean protein, and healthy fats. 

Here is Dolph Lundgren’s diet: 


1. Breakfast 

  • Fruit
  • Eggs 


2. Snack

  • Protein Shake


3. Lunch 

  • Fish 
  • Potatoes 


4. Dinner 

  • Chicken Soup 
  • Rice 


5. Snack 

  • Protein Shake 
  • Nuts 



Dolph Lundgren uses the following supplements to help fuel his gains:



Dolph Lundgren is an amazing actor, filmmaker and martial artist from Sweden who is best known for his works in ‘Rocky IV’, ‘Universal Soldier’, and ‘The Expendables’.

In 1985, he won the “Marshall Trophy for Best Actor” and as a martial artist, he holds a black belt. Don’t forget to share this article with your loved ones. 

What do you think about Dolph Lundgren’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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