Workout Routines
Karl Urban Workout Routine
What’s Karl Urban’s workout routine?
Karl Urban is a New Zealand actor, best known for his performance in ‘Star Trek’ and ‘The Lord of the Rings’ series. While television series ‘Hercules: The Legend’ marked the start of his acting career, it was ‘Ghost Ship’ that helped Urban take the leap into Hollywood.
Urban has one of the most ripped bodies in Hollywood and has had his fair share of preparation for some of the roles he has been in.
Within this article, we’ll discuss Karl Urban’s workout routine, diet, and supplements:
Current Stats
Height: 184 cm – 6’0.4″
Weight 93 kg – 205 lbs
Age: 47 years old
Birthday: 7th of June, 1972
Accolades: Critics’ Choice Movie Award for Best Acting Ensemble, Winner, 2004
Workout Principles
Within Karl Urban’s workout routine, he focuses on special parts of his body when he works out to improve his transformation.
Urban uses Wednesdays, Saturdays, and Sundays for rest, where he recovers his body and eat organic and healthy food.
Recommended Supplement Stack
Karl Urban’s Workout Routine
Karl Urban focuses a lot on recovering from all of his hard workouts. Rest is extremely important to recover. That is, even more, the case when you’re training twice a day.
Urban likes to work out twice a day, so rest is one of the most important parts of his training.
Here is Karl Urban’s workout routine:
Monday: Chest and Triceps
Within this routine, he hits a chest and triceps routine with 7 different exercises.
Here’s Karl Urban’s chest and triceps routine:
Morning Workout:
1. Bench Press (4 sets, 6-10 reps)
2. Incline Dumbbell Bench Press (4 sets, 8-10 reps)
3. Weighted Dips (4 sets, 8-15 reps)
Afternoon-Night Workout:
4. Cable Flys (3 sets, 15 reps)
5. Pec Deck Machine (3 sets, 15 reps)
6. Overhead Dumbbell Tricep Extension (3 sets, 15 reps)
7. Cable Kickbacks (3 sets, 15 reps)
Tuesday: Leg Day
On Tuesday, Urban targets a leg routine by doing 7 different exercises: 3 in the morning, focusing on 4 sets of 6-10 reps; and 4 exercises in the afternoon, for 3 sets and 15 reps.
Here’s Karl Urban’s leg routine:
Morning Workout:
1. Back Squat (4 sets, 6-10 reps)
2. Leg Press (4 sets, 8-10 reps)
3. Romanian Dumbbell Deadlift (4 sets, 8-10 reps)
Afternoon-Night Workout:
4. Hamstring Kickbacks or Curls (3 sets, 15 reps)
5. Leg/Quad Extension (3 sets, 15 reps)
6. Glute/Hip Thrusts (3 sets, 15 reps)
7. Seated Calf Raises (3 sets, 15 reps)
Wednesday: Rest
On Wednesday, Urban rests.
Thursday: Shoulders and Traps
On Thursday, Urban hits a shoulder and traps routine. This workout is the same structure as his others with the set and reps ranges.
Here’s Karl Urban’s shoulder and traps routine:
Morning Workout:
1. Overhead Press (4 sets, 6-10 reps)
2. Arnold Press (4 sets, 8-10 reps)
3. Barbell Shrugs (4 sets, 8-10 reps)
Afternoon-Night Workout:
4. Face Pulls (3 sets, 15 reps)
5. Dumbbell Lateral Raises (3 sets, 15 reps)
6. Dumbbell Shrugs (3 sets, 15 reps)
7. Shoulder Front Raises (DB or Cable) (3 sets, 15 reps)
Friday: Back and Biceps
On Friday, he hits a back and biceps routine focusing 7 exercises.
Here’s Karl Urban’s back and biceps routine:
Morning Workout:
1. Barbell Deadlift (4 sets, 6-10 reps)
2. Wide Grip Lateral Pulldowns (4 sets, 8-10 reps)
3. Weighted Chin-Ups (4 sets, 8-10 reps)
Afternoon-Night Workout:
4. Straight Arm Cable Press-downs (3 sets, 15 reps)
5. Preacher Curls (3 sets, 15 reps)
6. Dumbbell Pullovers (3 sets, 15 reps)
7. Hammer Curls (3 sets, 15 reps)
Saturday & Sunday: Rest
On Saturday and Sunday, Urban rests and recovers.
Karl Urban’s Diet
Keith Urban has had his fair share of preparation for some of the roles he has been in.
Urban states that it wasn’t his favorite part of the prep for the film ‘Dredd’, which is understandable being that it’s much more than he’s used to doing on a normal basis, but he can acknowledge the importance of the training.
Urban spent about 14 weeks in the gym lifting heavy things. He got into sick shape and he worked out twice a day, ate 5-7 meals in one day.
Here is Karl Urban’s diet:
1. Breakfast:
- 2 slices of bread
- Eggs
- Fruit
2. Lunch:
- Steak
- Vegetables
- Brown rice
3. Snack
- Protein Shake
4. Dinner:
- Chicken breast
- Quinoa
- Nuts
5. Night Snack
- Asparagus
- Tuna steak
- Cheese
Supplements
Karl Urban uses the following supplements to help fuel his gains:
- Whey Protein
- Vitamins
- BCAA
Summary
Karl Urban is a New Zealand actor who has starred in a string of high-profile films, including the second and third installments of ‘The Lord of the Rings’ trilogy, ‘The Bourne Supremacy’, ‘The Chronicles of Riddick’, ‘Star Trek’ and ‘Doom’. Urban’s amazing body has influenced many.
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