Kellan Lutz Workout | Legend of Hercules Routine

The Kellen Lutz workout combines supersets with a high-intensity cardio routine. The result is a body worth starring as “Young Hercules” in The Legend of Hercules. Kellen Lutz is not only famous for playing Hercules, but he also recently starred in The Expendables 3 and the Twilight Series.

Kellan Lutz Workout Legend of Hercules Shirtless Abs Fighting

Kellan Lutz Workout Routine

The Kellan Lutz workout routine is a daily workout, combined with HIIT cardio. When your goals are not only to lose weight, but also build muscle, it is important to decide which is more important to you. Because Kellan had to lose weight quickly, he performed cardio in the morning, and did weight training in the afternoon.

Kellan Lutz Workout Routine Shows Off His Chest Arms Abs

Morning cardio was part of his workout plan for getting his metabolic engine going. This would help him burn fat all day long. Then, in the afternoon, Kellan Lutz would do weight training. By doing this in the afternoon, Kellan Lutz was able to fuel himself with the proper diet needed to gain muscle.

Kellan Lutz Workout | Monday Routine

The Kellan Lutz Workout for Monday combines cardio with an upper body routine. As you can see, the workout starts with Medicine Ball Slams. This is not only served as a warmup, but also works Kellan Lutz’ core/abs. The rest of the workout is mostly a mix of upper body exercises, and some metabolic activity.

Kellen Lutz Workout Upper Body Routine Chest Arms

AM Cardio (All Treadmill Workout):

IntensityTimeSetsNotes
Slow2 min1Warm Up
Sprint1 min10Superset A
Catch Breath30 sec10Superset A
Bear Crawls25x leg3Superset B
Dips20 reps3Superset B
Slow2 min1Cool Down

Kellan Lutz actually does the bear crawls on the treadmill. He uses the bars on the side of the treadmill to do his dips each day. About his choice of cardio workout, and the exercises used to prepare himself to play Hercules, Kellan Lutz says:

I do these movements because I want to work my whole body, not just parts of it. To look like Hercules, I’m do doing to get cut. The bear crawls work my chest. And, the dips work my chest, arms and shoulders.

PM Workout:

ExerciseSetsRepsExplanationRest
Medicine Ball Slam510Superset #10
Bench Press55Superset #160-90 secs
Pullups35Superset #20
Alternating DB Shoulder Press38-12Superset #260-90 secs
One-Arm Row38-12Superset #30
Hammer Curl310Superset #360-90 secs
Triceps Cable Pushdown31060-90 secs
Farmers Walk340 yards60-90 secs
Kettlebell/DB Swings5-10*10Superset #40 (if you can)
Burpees5-10*10Superset #40 (if you can)

For a cardio finisher, Kellan Lutz uses this sequence:

After your upper body routine, you finish by doing 10 kettlebell swings (or dumbbell swings if that’s all you have). Then, drop and do 10 burpees.

Kellan Lutz Hercules Workout Shirtless Abs

Repeat these two exercises back-to-back, without rest, if you can. Try to do at least 3 sets, or up to 5+, and you’ll then find yourself finished for the day.

Kellan Lutz Workout |Tuesday Routine

The Kellan Lutz workout for Tuesday combines cardio with a lower body routine. The lower body workout helps give Kellan Lutz the superhero body he needs to become Hercules.

AM Cardio (All Treadmill Workout):

IntensityTimeSetsNotes
Slow2 min1Warm Up
Sprint1 min10Superset A
Catch Breath30 sec10Superset A
Bear Crawls25x leg3Superset B
Dips20 reps3Superset B
Slow2 min1Cool Down

PM Workout:

ExerciseSetsRepsDetails/Rest
Box Jump58Superset 1 / no rest
Squat55Superset 1 / 60-90sec
Romanian Deadlift38Superset 2 / no rest
Standing Calf Raise320Superset 2 / 60-90sec
Walking Lunge22060-90sec
Goblet Carry34060-90sec
HIIT Cardiosee below

Kellan Lutz Workout Superhero Hercules Shows Off Big Muscles Chest And Biceps

Talking about what he wanted to look like, Kellan Lutz says his motivation stemmed from wanting to live up to the people who played Hercules before him. He says:

I wanted to have 3 months of training. I wanted to get big like the guys who had already portrayed Hercules. I had some big shoes to fill!

Kellan Lutz | Cardio Wednesday

Cardio Wednesday is Kellan’s day to get out of the gym and do some special cardio activity. He may run for 3 miles, do an hour of HIIT cardio or even go to the beach.

Kellan Lutz is also trained in martial arts (Jiu-Jitsu and Muay Thai), so he often does that kind of training on his day off from the gym. You can even make up your own cardio workout, as Kellen Lutz says:

When I’m working out, I try to make it competitive. I make up challenges. I need it to be a game.

Kellan Lutz Workout | Thursday Routine

The Kellan Lutz Workout for Thursday combines cardio with an upper body routine. It starts with Medicine Ball Side Toss. This is an exercise that works all areas of your core/abs, especially your obliques. Thursday’s routine then jumps into a few upper body supersets, and a cardio finisher. (Superset D)

AM Cardio (All Treadmill Workout):

IntensityTimeSetsNotes
Slow2 min1Warm Up
Sprint1 min10Superset A
Catch Breath30 sec10Superset A
Bear Crawls25x leg3Superset B
Dips20 reps3Superset B
Slow2 min1Cool Down

PM Workout:

ExerciseSets RepsDetails/Rest
Medicine Ball Side Toss310Superset A
Incline DB Press38-12Superset A
60-90 secs
Lat Pulldown38-12Superset B
Barbell Push Press35Superset B
60-90 secs
Barbell Bent-Over Row45Superset C
60-90secs
Barbell Curl48-12Superset C
60-90secs
Skull Crusher48-1260-90secs
Farmers Walk540 yards60-90secs
Kettlebell/DB Swings5-10+10Superset D
Burpees5-10+10Superset D

Kellan Lutz Hercules Workout Routine Shows His Abs Chest

About his upper body workout, Kellan Lutz says:

I’m wearing a skirt for most of the movie and am naked on top, so I want to get a good pump. i also want that silhouette. I want to look godly.

Kellan Lutz Workout | Friday Routine

The Kellan Lutz workout for Friday combines cardio with a lower body routine. To get the superhero body, which Hercules is known for, legs are an important part of Kellan Lutz’ workout routine.

AM Cardio (All Treadmill Workout):

IntensityTimeSetsNotes
Slow2 min1Warm Up
Sprint1 min10Superset A
Catch Breath30 sec10Superset A
Bear Crawls25x leg3Superset B
Dips20 reps3Superset B
Slow2 min1Cool Down

PM Workout:

Exercise SetsRepsRest
Broad Jump3560-90 secs
Deadlift5560-90 secs
Goblet Squat31560-90 secs
Seated Calf Raise32060-90 secs
Step Ups31060-90 secs
Goblet Carry540 yards60-90 secs
HIIT Cardiosee below

Hercules Kellan Lutz Workout Routine Muscles in Gladiator Gear

Kellan Lutz Workout Plan

Kellan Lutz’ workout plan was done at a high pace. This means there was very little rest between sets. He wanted to burn fat, while getting bigger. When you only have three months to get in superhero shape, you need to work at a high pace.

To accomplish both goals at the same time, it also requires a diet high in protein during and post-workout. Why all the cardio? Because Kellen Lutz was told that had to be his focus for Hercules. He says:

I wanted to get bigger. But, the director said I had to get cut, so I got cut.

Muscle Building

If your focus is primarily on muscle building, these workouts don’t have to be as fast paced. Instead, you can go at a slower pace, in order to give your muscles time to rest between sets. By resting more, you able to get in a better workout. With a proper carbohydrate/protein diet during and after training, bigger muscles will follow.

Kellan Lutz Workout Plan Reveals His Chest Abs Traps and Wet hair

Fat Burning

Fat burning relies on expending more calories than you consume each day. Besides doing his standard cardio routine, Kellan Lutz found time to do more aerobic activities. If fat burning is your primary goal, you will want to add more cardio workouts to your exercise plan.

Kellan Lutz talks about losing weight, reminding you about the importance of doing a little each day, not focusing on the big goal all at once:

Don’t get deterred by the big number. Don’t think about 50 pounds. Instead, think about trying to lose one pound per week. Or, getting in the gym for a few days every week, or even just doing something active every day.

The cardio activities that Kellan Lutz adds to his workout plan include:

  • 3 mile run
  • 5,000m row
  • 30+ minutes bike ride
  • Martial arts

Kellan Lutz is trained in both the Jiu-Jitsu and Muay Thai martial arts. Practicing them often is one way he adds extra workouts to his cardio routine, above.

The Legend of Hercules Trailer YouTube

Here’s the Legend of Hercules Trailer from YouTube:

Like What You See? Know anyone who would like to try the Kellan Lutz workout for The Legend of Hercules? Then, share Kellan Lutz’ workout plan below:

Kellan Lutz Face Chin Hair Arm Pic

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