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Kellan Lutz Workout Routine

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Kellan Lutz's Workout Routine and Diet

What does Kellan Lutz’s workout routine look like?

Kellan Lutz, an American actor, and model, is one of the most ripped dudes in the movie industry today. You may recognize him from the Twilight series, who also starred as the Greek god Poseidon in Immortals, The Expendables 3, and Legend of Hercules.

All these roles have one thing in common — a superhero body that amazes audiences all around the world. While Lutz is on the taller side, his muscle mass comes from an intense workout plan, strict diet plan, and serious dedication to the gym.

Although we’ve done thorough research on Kellan’s diet and exercise regime, this article is not his exact workout routine. It provides a general idea of what he does when training for a role, based on interviews, his own commentary, and information from trainers. 

Here is the Kellan Lutz workout routine:


Current Stats 

  • Height:‎ 6′ 1/4″
  • Weight: 195 pounds
  • Age: 37
  • Birthday: March 15, 1985
  • Accolades: Teen Choice Awards winner for four of the Twilight series films, Young Hollywood Award for Legend of Hercules


Workout Principles

Kellan Lutz prefers to train religiously and eat intuitively; meaning, he isn’t overly strict about his diet and prefers to go hard on his exercise plan and eat the nutritious, natural foods that fuel his body and his workouts.

Lutz believes that today is the only day we have, so be sure to train hard and leave it all in the gym. There’s nothing like finishing intense workouts and knowing you did your best.


Kellan Lutz’s Workout Routine

Kellan incorporates HIIT cardio almost daily, along with nearly every workout combining supersets, where you complete two efforts back to back, and then take a short rest.

Kellan’s upper body routine includes heavy weight training to burn fat and maintain lean muscle mass. When he’s not focused on fat burning work, he focuses on exercise that improves his metabolic activity and works his whole body.


Monday – Cardio & full body strength

Monday combines cardio with a full-body burner.


  1. 10-minute run on the treadmill
  2. Medicine ball slams (5 sets, 10 reps)
  3. Bench press (5 sets, 5 reps)
  4. Pull ups (3 sets, 5 reps)
  5. One-arm row (3 sets, 12 reps)
  6. Hammer curls (3 sets, 10 reps)
  7. Triceps cable pushdown (3 sets, 10 reps)
  8. Farmer’s walk (3 sets, 40 yards)

Cardio Finisher

  1. Kettlebell swings (5 sets, 10 reps)
  2. Burpees (5 sets, 10 reps)


Tuesday – Core weight training


  1. 20-minute run
  2. 5-minute battle ropes

Core Circuit

  1. Reverse crunches (4 sets, 15 reps)
  2. Bear crawls (4 sets, 20 reps)
  3. Medicine ball side toss (4 sets, 10 reps each side)
  4. Burpees (4 sets, 10 reps)
  5. Rolling medicine ball push ups (4 sets, 10 reps)


Wednesday – Bodyweight and calisthenics

Cardio warm-up

  1. Run 20-30 minutes with sprint intervals every 7 minutes
  2. Push ups (4 sets, 25 reps)
  3. Sit Ups (4 sets, 20 reps)
  4. Dips (4 sets, 15 reps)
  5. Box Jumps (4 sets, 12 reps)
  6. Pull-Ups (4 sets, 10 reps)

Kellan may also incorporate some martial arts training, including jiu jitsu and Muay Thai.


Thursday – HIIT cardio workout

  1. 60 minutes of HIIT cardio, including:

Kellan Lutz likes to do his own cardio workout in the mornings, where his workout starts on the beach in Venice, using the dip bars to wake up his muscles through some upper body supersets.


Friday – Cardio & lower body

Friday combines cardio with a lower body routine. This workout plan helps Lutz achieve superhero status.

Treadmill workout plan

  1. Slow jog (2-minute warm-up)
  2. Sprint (1 minute)
  3. Catch breath (30 seconds)

Repeat 10 times.

  1. Bear crawls (25 per leg)
  2. Dips (20 reps)

Repeat 3 times.

  1. 2-minute cool-down

Lower body circuit

  1. Box jumps (5 sets, 8 reps)
  2. Squats (5 sets, 5 reps)
  3. Romanian deadlifts (3 sets, 8 reps)
  4. Standing calf raise (3 sets, 20 reps)
  5. Walking lunges (2 sets, 20 reps)
  6. Goblet carry (3 sets, 40 reps)


Saturday – Cardio & upper body routine

Treadmill workout plan

  1. Slow jog (2-minute warm-up)
  2. Sprint (1 minute)
  3. Catch breath (30 seconds)

Repeat 10 times.

  1. Bear crawls (25 per leg)
  2. Dips (20 reps)

Repeat 3 times.

  1. 2-minute cool-down

Upper body circuit

  1. Medicine ball side toss (3 sets, 10 reps)
  2. Incline dumbbell press (3 sets, 12 reps)
  3. Lat pulldowns (3 sets, 12 reps)
  4. Barbell push press (3 sets, 5 reps)
  5. Barbell curl (4 sets, 8 reps)
  6. Skull crushers (4 sets, 12 reps)


Sunday – Hike and rest day

Playing Hercules means a serious workout every day, even Sunday. Kellan enjoys hiking outdoors, so Sunday he will head outside for a full-body workout.

A high-intensity cardio routine like hiking helps build muscle, endurance and can help you lose weight.


Kellan Lutz’s Diet 

Kellan tries to eat the rainbow by eating rich, leafy vegetables in hues of red, yellow, and green, along with protein-rich foods like eggs, tofu, and lean meats.

Lutz also drinks a gallon of water every day, and he’s a big fan of the Paleo diet when he’s training for a role.

Here is Kellan Lutz’s diet:  


1. Breakfast 

2. Lunch 

  • Salmon or chicken
  • Steamed veggies
  • More eggs

3. Dinner 

  • Steak or fish
  • Vegetables
  • Fresh green salad


Kellan Lutz uses a few supplements to support his training and lifestyle.



While none of us can really compete with a shirtless Lutz pumping iron, we can all agree that he is certainly built like an Immortal, with a body worth starring in movies and TV.

Kellan Lutz treats exercise as a full-time job and has earned his place as an action hero.

If this Hercules routine is intimidating, we recommend starting small and working your way up to Kellan’s insane upper body exercises and cardio-heavy lower body workout routine.

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

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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