Alexander Ludwig’s Workout Routine & Diet Plan

Alexander Ludwig has a massive fan following all over the world. People have loved his appearance in ‘Lone Survivor’ and ‘Vikings’. But it is not just his acting prowess that gives him so much attention and admiration.

Many of Alexander’s fans also go gaga over his lean and muscular physique. They have always been curious to know about his exercise routine and nutrition plan where lies the secret of his amazing physique.

So here in this post, we bring before you a detailed overview of Alexander Ludwig’s workout routine and diet plan. Let’s proceed to know more about them.

Alexander Ludwig's Workout Routine & Diet Plan
Image: DFree /

Alexander Ludwig’s Workout Principles

Right from the time Alexander started his acting career, he sported a lean and toned physique. His very first major physical transformation was for the popular TV show Vikings. His character required him to put a massive size on his frame.

To serve that purpose, Alexander relied on a training program that was targeted toward facilitating lean muscle gains. It primarily consisted of weight training and cardio.

Alexander Ludwig’s workout plan is a comprehensive one. It not only helps him in transforming his physique but also keeps his body super fit and athletic.

Alexander Ludwig’s Workout Routine

Alexander Ludwig’s workout routine keeps on changing in accordance with the roles that he is playing. However, the basic goals of most of his training routines have always been quite the same, that is, getting stronger, gaining lean muscle mass, and enhancing his overall athleticism.

When Alexander was prepping up for ‘The Hunger Games’, he had to look pretty lean. And for that reason, he relied on an intense workout plan that made him lose a significant amount of body weight.

Alexander Ludwig’s training routine has never been confined to just lifting weights and performing cardio. Some of his movie roles have required him to go through intense fight training sessions as well. Such kind of training preps him up for his role and also adds an element of athleticism to his body.

Usually, Alexander trains 5 days a week, hitting each muscle group once a week. He hits each of his muscle groups (especially the bigger ones) with both compound and isolation exercises. He follows a high-volume training program.

To keep his body lean and athletic, Alexander performs cardiovascular exercises two days a week. He also trains his abdominals on those days.

Alexander Ludwig’s weekly workout routine has been listed below. Let’s have a look at it:-

Alexander Ludwig's Workout Routine


Monday- Back and Biceps

  • Deadlifts- 5 sets of 5 reps
  • Weighted pull-ups- 3 sets for as many reps as possible
  • EZ Barbell preacher curls- 5 sets of 10 reps
  • Barbell rows- 3 sets of 10 reps
  • Incline dumbbell curls- 3 sets of 10 reps
  • Lat pulldowns- 3 sets of 10 reps

Tuesday- Cardio and Abs

  • Sprinting on the treadmill- 5 times for 45 seconds with 15 seconds break
  • Jogging for 20 minutes
  • V-ups- 30 reps
  • Russian twists- 30 reps
  • Crunches- 30 reps

Wednesday- Chest, and Triceps

  • Flat bench press- 5 sets of 8 reps
  • Weighted dips- 3 sets of as many reps as possible
  • Lying triceps extensions- 3 sets of 10 reps
  • Incline bench barbell press- 3 sets of 10 reps
  • Overhead single-arm dumbbell tricep extensions- 3 sets of 10 reps
  • Pec deck fly- 3 sets of 10 reps

Thursday- Cardio and Abs

  • Sprinting on the treadmill- 5 times for 45 seconds with 15 seconds break
  • Jogging for 20 minutes
  • V-ups- 30 reps
  • Russian twists- 30 reps
  • Crunches- 30 reps

Friday- Legs and Shoulders

  • Barbell overhead press- 5 sets of 8 reps
  • Back squats- 5 sets of 8 reps
  • Arnold press- 3 sets of 10 reps
  • Leg press- 3 sets of 10 reps
  • Barbell shrugs- 3 sets of 10 reps
  • Weighted lunges- 3 sets of 10 reps

Saturday & Sunday- Rest

Before getting started with each of his training sessions, Alexander prefers to jog for 800 meters. Doing so not only warms up his body but also keeps his cardiovascular endurance in check.

On rest days, Alexander doesn’t like to completely avoid any physical activity. Instead, he prefers going for walks and playing some kind of sports. He claims,

“I am always working out, whether I am on vacation or at home. When in LaJolla, I like to surf, play tennis, and golf- but surfing is definitely my favorite.”

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Alexander Ludwig’s Diet Plan

Alexander Ludwig's Diet Plan
Image: kathclick /

A healthy and nutritious diet plan is of vital importance when it comes to transforming one’s physique. And Alexander followed suit to put on muscle size on his frame and transformed his physique completely.

When Alexander was prepping up for ‘The Hunger Games’ he almost starved himself to look extremely lean. But in general, he eats adequately to stay energetic and to maintain his overall muscle mass.

Alexander’s role in ‘Vikings’ and ‘Bad Boys for Life’ required him to bulk up. He even went on to say,

“I had to put on about 25 pounds in under 2 months.”

And for that reason, he had to eat a hell lot of food items.

Alexander Ludwig’s diet plan is structured in a manner that takes care of his macros as well as his daily caloric intake. It includes numerous whole food items that are loaded with essential nutrients.

Alexander’s diet plan has a higher proportion of proteins, a low-medium proportion of carbs, and a medium proportion of fats. He eats around 6-7 meals in a day.

Alexander Ludwig’s meal plan for the day looks like the following:-

Meal 1- Breakfast

  • Eggs
  • Cottage cheese

Meal 2- Pre-workout snack

  • Protein shake

Meal 3- Post-workout snack

  • Fruit
  • Protein bar

Meal 4- Lunch

  • Sweet potatoes
  • Fish
  • Green vegetables

Meal 5- Evening snack

  • Fruit
  • Protein shake

Meal 6- Dinner

  • Quinoa
  • Steak
  • Salad

Alexander has always been so disciplined about following his diet plan that he even snacks on protein bars. Junk food, processed food, refined sugar, empty-calorie foods, chemical ingredients, and artificial additives have no place in his diet chart.

When Alexander trains for putting on weight, he loves to have whipped cream and waffles. He also ensures drinking plenty of water throughout the day to stay hydrated.

Alexander Ludwig’s Supplements

Alexander Ludwig’s supplements stack is a pretty simple one. It just includes the following:-

  • Whey protein
  • Creatine
  • Multivitamins

These supplements contribute a lot towards facilitating strength and muscle gains. They also help in avoiding hunger pangs thus stopping one from indulging in unhealthy eating.

Last but not the least, the above-mentioned supplements play a vital role in making up for the nutrients that at times are challenging to be derived from whole food items.

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Final Words

We are sure that by now you must have been motivated by Alexander’s fitness journey.

If you intend to transform your physique just like him, you will have to follow a training routine and nutrition plan that would be based on your fitness goals and training experience.

For that purpose, you can consider Alexander Ludwig’s workout routine and diet plan as a reference. Also, don’t make the mistake of overtraining yourself. Be consistent with your training and nutrition and that will surely serve your best interests.