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Stephen Lang Workout Routine

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Stephen Lang's Workout Routine and Diet

What does Stephen Lang’s workout routine look like?

Stephen Lang is an award-winning American actor known for various screen and stage roles, including The Speed of Darkness, Manhunter, Tombstone, Gettysburg, Gods and Generals, Public Enemies, Don’t Breathe, and Avatar.

He’s been acting professionally since 1985 and has starred in over 100 productions, with his latest TV appearances coming on Into the Badlands and The Good Fight.

If you’re looking for fitness inspiration, then the Stephen Lang workout routine is a great choice. He stays in great shape for all his roles through an impressive regime of weight training and yoga.

Within this article, we’ll discuss Stephen Lang’s workout routine, diet, and supplements. We’ve thoroughly researched his diet and exercise regime, but this article is not his exact workout routine.

It provides an idea of what Stephen does when training for a role based on interviews, personal commentary, and information from trainers.


Current Stats 

  • Height:‎ 5′ 10″
  • Weight: 182 pounds
  • Age: 69 years old
  • Birthday: July 11, 1952
  • Accolades: 2009 Saturn Award for Best Supporting Actor – Avatar


Workout Principles

Stephen Lang has a lifelong interest in fitness, bodybuilding, and military history, inspiring him to stay lean and live the most active life possible. He’s proud of building his muscle up and tries to eat pretty healthily, too.

He likes to weight train one muscle group a day and finds that moderate weight training consistently is the best way to burn calories and manage body fat.

By recognizing his body’s strengths and sticking to a dedicated workout routine, Stephen stays in tremendous shape for whatever acting opportunity comes his way next.


Stephen Lang’s Workout Routine

Stephen Lang is all about low weights and high reps, focusing on one muscle group each day.

He does enough reps of at least three exercises for adequate strength training, keeping him on the right course to achieve his workout goals every time.

Stephen likes to challenge himself and get moving daily, with Bikram yoga and static stretching integrated into his routine to support his physical and mental health further.


Monday – Chest

  • Pec deck chest fly (3 sets, 12 reps)
  • Flat bench press (3 sets, 12 reps)
  • Incline bench press (3 sets, 12 reps)
  • Decline bench press (3 sets, 12 reps)
  • Incline push-up (2 sets, 10 reps)
  • Chest dips (2 sets, 10 reps)
  • Cooldown – chest stretch (1 minute)
  • Lying pectoral stretch (1 minute)


Tuesday – Legs

  • Side lunge stretch (30 seconds each side)
  • Jumping jacks (30 seconds)
  • Unweighted squat (3 sets, 15 reps)
  • Barbell front squat (3 sets, 10 reps)
  • Dumbbell split squat (3 sets, 10 reps)
  • Romanian deadlift (3 sets, 10 reps)
  • Swiss ball leg curl (3 sets, 10 reps)
  • Bodyweight calf raise (3 sets, 15 reps)
  • Cooldown – hamstring stretch (1 minute)
  • Quad stretch (1 minute)
  • Calf stretch (1 minute)


Wednesday – Yoga

  • Standing deep breathing (1 minute)
  • Half-moon pose (1 minute)
  • Awkward pose (1 minute)
  • Eagle pose (1 minute)
  • Standing head-to-knee pose (30 seconds)
  • Standing separate leg head to knee pose (30 seconds)
  • Tree pose (30 seconds)
  • Triangle pose (1 minute)
  • Savasana (1 minute)
  • Sit up (30 seconds)
  • Cobra (30 seconds)
  • Bow pose (30 seconds)
  • Half tortoise (30 seconds)
  • Child’s pose (30 seconds)
  • Mountain pose namaste (1 minute)


Thursday – Arms & Shoulders

  • Straight arm circles (30 seconds)
  • Cross-body shoulder swings (30 seconds)
  • Barbell overhead press (3 sets, 12 reps)
  • Concentration curls (3 sets, 15 reps)
  • Hammer curls (3 sets, 15 reps)
  • Reverse curls (3 sets, 15 reps)
  • Dumbbell shoulder press (3 sets, 10 reps)
  • Foam roller double arm lift (30 seconds)
  • Lunge with overhead reach (30 seconds)
  • Prayer stretch (30 seconds)


Friday – Cardio

  • Single leg stand (30 seconds each side)
  • Jumping jacks (30 seconds)
  • Jogging warm-up (5 minutes)
  • Squat jumps (2 sets, 12 reps)
  • Squat to front kick (2 sets, 20 reps)
  • Standing oblique crunch (2 sets, 20 reps)
  • Box jumps (2 sets, 10 reps)
  • Screamer lunges (2 sets, 20 reps)
  • Mountain climbers (30 seconds)
  • Burpees (1 minute)
  • Russian twist (30 seconds)
  • Inchworms (30 seconds)
  • Plank (30 seconds)
  • Lunge with spinal twist (30 seconds)


Saturday – Yoga

  • Standing deep breathing (1 minute)
  • Palm tree pose (30 seconds)
  • Chair pose flow (30 seconds)
  • Standing bow-pulling pose (1 minute)
  • Balancing stick pose (1 minute)
  • Toe stand (30 seconds)
  • Standing separate leg stretching pose (1 minute)
  • Savasana (1 minute)
  • Sit up (30 seconds)
  • Locust (30 seconds)
  • Camel pose (30 seconds)
  • Fixed firm pose (30 seconds)
  • Mountain pose namaste (1 minute)


Sunday – Rest Day

Stephen Lang takes a break from weight training and yoga with a well-deserved rest day on Sunday.

He acknowledges the importance of rest and switching off mentally from his work obligations, including physical training for a role.

After getting 7 to 9 hours of sleep, Stephen spends his rest day with his family and reads up on his interest in military history. After that, he may go on a leisurely walk or play catch in the backyard, but there’s no actual training as his muscles recover.


Stephen Lang’s Diet 

Stephen Lang believes life is all about balance, so he avoids binges and aims to eat healthy whenever possible.

He tries to have a protein shake with kale every day, but other than that, he’s happy to switch things up with various lean meats and vegetables.

Here is Stephen Lang’s diet:


1. Breakfast 

  • Old-fashioned oats
  • Orange juice


2. Snack

  • Yogurt with fruit


3. Lunch

  • Grilled chicken salad


4. Snack


5. Dinner 

  • Lean ground beef
  • Fresh veggies



Stephen Lang tries his best to work out regularly and eat consciously, supporting his healthy lifestyle with supplements like:



Actor Stephen Lang has seen his fair share of success, from his early TV and movie roles in the 1980s to his turn as Big Bad Colonel Quaritch in Avatar, one of the highest-grossing films on record.

No matter which character he’s playing, Stephen maintains his lean, muscular physique with a targeted balance of strength training and yoga workouts.

You can apply his committed training principles to your own gym routine for bigger, better results.

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

Rachael has been hitting the gym daily for over a decade, and she's passionate about living a healthy, active lifestyle. She shares her extensive health knowledge and love of fitness with us by covering supplements and workout equipment. Most of the time you can find her strength training or on the elliptical, getting in her favorite cardio.

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