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Karl Urban Workout Routine



Karl Urban's Workout Routine & Diet

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. 


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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 



Karl Urban uses the following supplements to help fuel his gains:



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. 

We really hope you enjoyed this article about Karl Urban’s workout routine and diet. Don’t forget to share this article with your friends and family on social media. 

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

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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