Multitalented Fitness Star, Martial Artist, Businessman, Actor, Director & Screenwriter
Above 60 and still great in shape, the man that played the baddest Rocky villainDolph Lundgren is a popular Swedish Hollywood actor, like Arnold Schwarzenegger, who’s also known for his great muscular physique.
Born on 3rd November 1957, Hans Lundgren, popularly known as Dolph Lundgren, is a fitness superstar, producer, and Hollywood star who has inspired generations with physical transformations and movie roles. To this date, where he’s more than 60 years old, Dolph is still famous for his phenomenal physique and strong looks that aren’t easy to achieve.
Lundgren Has Starred in 40+ Movies and Holds the 4th Black Belt Ranking in Kyokushin Karate
However, if you’re wondering what’s his secret sauce, what type of workout plans he follows, or what’s the diet plan of our beloved Dolph Lundgren, then keep reading.
Dolph Lundgren Workout Routine
Like any other fitness motivated person, Dolph also follows strict workout routine along with two MMA session that helps him stay active and in shape.
Over the years, Dolph has followed different workout routines to transform his body according to the demand of movie roles, and one such workout routine of Dolph Lundgren is below:
Day 1 – Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 12 |
| Incline DB Bench Press | 4 | 12 |
| Cable Flys | 4 | 12 |
| DB Hex Press | 4 | 12 |
| Decline DB Hammer Press | 4 | 12 |
| Cable Triceps Overhead Extensions | 4 | 12 |
| DB Triceps Kickbacks | 4 | 12 |
| Skull Crushers | 4 | 12 |
| Dips | 4 | Till Failure |
Day 2 – Full – Body (Calisthenics) & MMA
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 25 |
| Air Squats | 4 | 20 |
| Dips | 4 | 15 |
| Pull-Ups | 4 | 10 |
| Lunges | 4 | 5 |
- MMA Session
Day 3 – Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 4 | 12 |
| T – Bar Rowing | 4 | 12 |
| Lat Pulldowns | 4 | 12 |
| Seated Cable Rowing | 4 | 12 |
| Cable Face Pulls | 4 | 12 |
| DB Biceps Curls | 4 | 12 |
| DB Hammer Curls | 4 | 12 |
| DB Preacher Curls | 4 | 12 |
| Chin – Ups | 4 | Till Failure |
Day 4 – Full – Body (Calisthenics) & MMA
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 25 |
| Air Squats | 4 | 20 |
| Dips | 4 | 15 |
| Pull-Ups | 4 | 10 |
| Lunges | 4 | 5 |
- MMA Session
Day 5 – Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| BB Squats | 4 | 12 |
| Leg Press | 4 | 12 |
| Calf Raises (Seated) | 4 | 12 |
| Leg Extensions | 4 | 12 |
| Hamstring Curls (Lying) | 4 | 12 |
| Weighted Lunges | 4 | 12 |
| Hack Squats – 45 Degree Machine | 4 | 12 |
| Cable Pull Through | 4 | 12 |
| Calf Raises (Standing) | 4 | Till Failure |
Day 6 – Full – Body (Calisthenics) & MMA
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 25 |
| Air Squats | 4 | 20 |
| Dips | 4 | 15 |
| Pull-Ups | 4 | 10 |
| Lunges | 4 | 5 |
- MMA Session
Day 7 – Shoulders & Traps
| Exercise | Sets | Reps |
|---|---|---|
| BB Military Press | 4 | 12 |
| BB Shrugs | 4 | 12 |
| DB Side Lateral Raises | 4 | 12 |
| DB Arnold Press | 4 | 12 |
|
Superset: 1 – Arm DB Snatch Kettle Bell Swings |
4 4 |
12 12 |
| BB Upright Rowing | 4 | 12 |
| DB or Hammer Shrugs | 4 | 12 |
Dolph Lundgren Workout Plan
Here’s one strongman session of Dolph Lundgren along with the recovery circuit:
Workout 1 – Strongman Training Session
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: Heavy Sandbag Carry Chest Press – Bosu Sandbag |
3 3 |
20 Yards 15 |
|
Superset: Clean & Jerk (Light Sandbag) Over The Shoulder Carry (Light Sandbag)
|
3 3 |
12 12 |
|
Tri-set: Sandbag Toss Over Shoulder Plank Leg Curls
|
3 3 3 |
16 15 15 |
Workout 2 – Recovery Circuit
- Bear Crawl Into Side Plank – 1 x 8
- Chest Flys (Bosu Band) – 1 x 10
- X Crunches (Medicine Ball) – 1 x 20
- Chest Flys (Bosu Band) – 1 x 10
- Bosu DB Clean & Jerk – 1 x 12
Dolph LundgrenDiet Plan
To stay fit, having a good diet plan is equivalently important as much as a workout. Here, below is one such diet plan of Dolph Lundgren that includes the proper proportion of carbohydrates, protein, and healthy fats :
Breakfast
- Fruit
- Eggs
Snack
- Protein Shake
Lunch
- Fish
- Potatoes
Dinner
- Chicken Soup
- Rice
Snack
- Nuts
- Protein Shake
Dolph Lundgren’s Movies
Here’s the list of movies in which Dolph Lundgren has worked so far:
- A Man Will Rise – To Be Announced
- Pups Alone – To Be Announced
- Operation Seawolf – To be released in 2022
- Castle Falls – To be released in 2022
- Minions: The Rise of Gru – To be released in 2022
- Hard Night Falling – Released in 2019
- Acceleration – Released in 2019
- The Tracker – Released in 2019
- Aquaman – Released in 2018
- Creed II – Released in 2018
- Black Water – Released in 2018
- Dead Trigger – Released in 2017
- Altitude – Released in 2017
- Larceny – Released in 2017
- Welcome to Willits – Released in 2016
- Female Fight Club – Released in 2016
- Don’t Kill It – Released in 2016
- Kindergarten Cop 2 – Released in 2016
- Hail, Caesar! – Released in 2016
- Malchishnik – Released in 2015
- Riot – Released in 2015
- Shark Lake – Released in 2015
- The Good, the Bad, and the Dead – Released in 2015
- War Pigs – Released in 2015
- Skin Trade – Released in 2014
- The Expendables 3 – Released in 2014
- Puncture Wounds – Released in 2014
- Blood of Redemption – Released in 2013
- Ambushed – Released in 2013
- Battle of the Damned – Released in 2013
- Legendary – Released in 2013
- The Package – Released in 2013
- Universal Soldier: Day of Reckoning – Released in 2012
- The Expendables 2 – Released in 2012
- One in the Chamber – Released in 2012
- Stash House – Released in 2012
- Small Apartments – Released in 2012
- In the Name of the King 2: Two Worlds – Released in 2011
- The Expendables – Released in 2010
- Icarus – Released in 2010
- Universal Soldier: Regeneration – Released in 2009
- Command Performance – Released in 2009
- Direct Contact – Released in 2009
- Missionary Man – Released in 2007
- Diamond Dogs – Released in 2007
- The Inquiry – Released in 2006
- The Mechanik – Released in 2005
- The Defender – Released in 2004
- Retrograde – Released in 2004
- Fat Slags – Released in 2004
- Direct Action – Released in 2004
- Detention – Released in 2003
- Hidden Agenda – Released in 2001
- Agent Red – Released in 2000
- The Last Warrior – Released in 2000
- Jill Rips – Released in 2000
- Storm Catcher – Released in 1999
- Bridge of Dragons – Released in 1999
- Sweepers – Released in 1998
- The Minion – Released in 1998
- The Peacekeeper – Released in 1997
- Silent Trigger – Released in 1996
- The Shooter – Released in 1995
- Johnny Mnemonic – Released in 1995
- Men of War – Released in 1994
- Pentathlon – Released in 1994
- Sunny Side Up – Released in 1994
- Joshua Tree – Released in 1993
- Universal Soldier – Released in 1992
- Showdown in Little Tokyo – Released in 1991
- Cover Up – Released in 1991
- I Come in Peace – Released in 1990
- The Punisher – Released in 1989
- Red Scorpion – Released in 1988
- Masters of the Universe – Released in 1987
- Rocky IV – Released in 1985
- A View to a Kill – Released in 1985
Wrapping Up
Dolph Lundgren is one of the remarkable Hollywood actors and martial artists from Sweden who’s popular and known for his badass roles in popular movies like ‘Rocky IV,’ ‘Universal Soldier, and ‘The Expendables.’
If you’re curious to find out about Dolph Lundgren’s workout routine or what diet plan he follows for being so strong and muscular even after 60, then we hope this article might have helped you out with that.
