Stephen Lang’s Workout Routine & Diet Plan

Here’s an Award-Winning American Actor Stephen Lang’s Workout Routine & Diet Plan

For those who need motivation to workout or often think that I’m too old to do a workout for them, this post is going to make them rethink their decision. Today, we’re going to discuss about an award-winning American actor, Stephen Lang’s workout routine and diet plan, who is currently in his 70s and has the fitness level of a healthy 30-year-old.

Stephen Lang Workout Routine
Here in this post, we will give you details about Stephen’s workout that will help you understand his workout philosophy and how you can even adapt it to improve your lifestyle. Similarly, it’ll also help you to do better for yourself by working-out and taking care of your body. He’s a true fitness inspiration who stays in shape for his demanding movie roles by regularly involving himself in strength training and yoga.

Stephen Lang’s Workout Routine

Stephen likes paying attention to a high-volume workout routine. It means he’s more focused on high reps with low to medium weights. Similarly, he likes focusing on one muscle group per session. Along with strength training, he also keeps 2 days for yoga. Nonetheless, here below is one such workout plan of him that will give you a better understanding of his fitness level.

Monday – Chest

Exercise Sets Reps
Pec Deck Chest Fly 3 12
BB Bench Press (Flat) 3 12
Incline BB Bench Press 3 12
Decline BB Bench Press 3 12
Incline Push – Ups 2 10
Chest Dips 2 10
Stretching 1 Min
Lying Pectoral Stretching 1 Min


Tuesday – Legs

Exercise Sets Reps
Side Lunges Stretching 30 Sec / Side
Jumping Jacks 30 Sec
Bodyweight Squats 3 15
BB Front Squats 3 10
DB Split Squats 3 10
Romanian BB Deadlift 3 10
Swiss Bull Leg Curls 3 10
Bodyweight Calf Raises 3 15
Hamstring Stretches 1 Min
Quads Stretching 1 Min
Calf Stretches 1 Min

Wednesday – Yoga

Exercise Sets Reps
Standing Deep Breath 1 Min
Half Moon Pose 1 Min
Awkward Pose 1 Min
Eagle Pose 1 Min
Standing Head to Knee Pose 30 Sec
Standing Separate Leg Head to Knee Pose 30 Sec
Tree Pose 30 Sec
Triangle Pose 1 Min
Savasana 1 Min
Sit Up 30 Sec
Cobra 30 Sec
Bow Pose 30 Sec
Half Tortoise 30 Sec
Child’s Pose 30 Sec
Mountain Pose Namaste 1 Min


Thursday – Arms & Shoulders

Exercise Sets Reps
Straight Arm Circle 30 Sec
Cross Body Shoulder Swings 30 Sec
BB Overhead Press 3 12
DB Concentration Curls 3 15
DB Hammer Curls 3 15
Reverse BB Curls 3 15
DB Shoulder Press 3 10
Foam Roller Double Arm Lifts 30 Sec
Lunges W/ Overhead Reach 30 Sec
Prayer Stretch 30 Sec


Friday – Cardio

Exercise Sets Reps
Single Leg Stand 30 Sec / Side
Jumping Jacks 30 Sec
Jogging (Warm Up) 30 Sec
Squat Jumps 2 12
Squat to Front Kicks 2 20
Standing Oblique Crunches 2 20
Box Jumps 2 10
Screamer Lunges 2 20
Mountain Climbers 30 Sec
Burpees 1 Min
Russian Twists 30 Sec
Inchworms 30 Sec
Planks 30 Sec
Lunges W/ Spinal Twists 30 Sec


Saturday – Yoga

Exercise Sets Reps
Standing Deep Breathing 1 Min
Palm Tree Pose 30 Sec
Chair Pose Flow 30 Sec
Standing Bow Pulling Pose 1 Min
Balancing Stick Pose 1 Min
Toe Stand 30 Sec
Standing Separate Leg Stretching Pose 1 Min
Savasana 1 Min
Sit Up 30 Sec
Locust 30 Sec
Camel Pose 30 Sec
Fixed Firm Pose 30 Sec
Mountain Pose Namaste 30 Sec


Sunday – Rest Day

Stephe Lang’s Diet Plan

Stephen believes in balancing. Hence, he likes avoiding binging on unhealthy foods and eating healthy food whenever he can. He prefers having protein shakes with kale, but apart from that, he also goes for lean meats & vegetables.


Meal 1:

Meal 2:

  • Yogurt W/ Fruits

Meal 3:

  • Grilled Chicken Salad

Meal 4:

  • Protein Shake

Meal 5:

  • Lean Ground Beef
  • Fresh Veggies


  • Multivitamin
  • Whey Protein

Stephe Lang’s Workout Principle

Stephen believes fitness is a lifelong journey. He has a keen interest in staying healthy, bodybuilding, and military history, which also inspires him to stay lean and live an active lifestyle. He’s proud of building muscle mass and also likes eating healthy.

He likes training one muscle group a day and finds that low to moderate weights with consistent training work best for him to burn calories and manage body fat.

By knowing his body’s strength and sticking to the dedicated workout plan, Stephen’s body is in fantastic shape, and it also helps in his acting career.

About Stephen Lang

Stephen Lang is an American actor who was born in New York City on July 11, 1952 and is well-known for his various roles in theater, television, and movies. Lang is most recognized for his famous performance as Colonel Quaritch in James Cameron’s 2009 film “Avatar,” but he has also won praise from critics for roles in films such as “Salem” and “Tombstone” (1993). Lang has constantly given impressive performances.

Lang is notable not just for his acting abilities but also for his dedication to physical fitness. He keeps up a substantial figure that defies stereotypes about aging in the entertainment business. Beyond his on-screen personas, his commitment to excellence inspires others. In the constantly changing world of entertainment, Stephen Lang is not just a renowned actor but also a representation of brilliance, tenacity, and ageless appeal.

Closing Thoughts

Few performers in Hollywood’s glittering world, where brilliance and tenacity meet, shine as brightly as the legendary Stephen Lang. Acclaimed for his fascinating performances and fantastic list of achievements, Lang has made a name for himself not just in the entertainment industry but also as a fitness star.

As we recognize Stephen’s accomplishments in Hollywood, let’s also honor his unwavering dedication to physical well-being. Lang’s philosophy of fitness serves as a welcome reminder that actual achievement is a whole-person pursuit that involves the body and the spirit. In the same way, if you’re a fan and curious about Stephen Lang’s workout routine, we’ve covered one here. It will inspire you to begin your fitness journey and provide clarity on his fitness lifestyle as well.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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