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Kellan Lutz Workout | Legend of Hercules Routine

By Chris Davis

Experience
Intermediate (2-3 years)
Time
59 minutes/day | 5 days/week
Good for
Build Muscle, Tone Body, Lose Weight
Equipment
Treadmill, Bodyweight, Dips (Parallel) Bar, Medicine Ball, Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, 1 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 1 x Kettlebell, Box, Squat Rack, Rowing Machine, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.popworkouts.com

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.

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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.

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
AM Workout
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Sprint demonstrationPlay Sprint demonstration
10 sets, 60s, (rest 30s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Circuit
Bear Crawl demonstrationPlay Bear Crawl demonstration
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3. Dips
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Circuit
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
5 sets, 10 reps, (rest 60s)
PM Workout
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Farmer's Walk demonstrationPlay Farmer's Walk demonstration
3 sets, 40 yards, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
5-10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
5-10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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.

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
AM Workout
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Sprint demonstrationPlay Sprint demonstration
10 sets, 60s, (rest 30s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Circuit
Bear Crawl demonstrationPlay Bear Crawl demonstration
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3. Dips
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Circuit
Box Jump demonstrationPlay Box Jump demonstration
5 sets, 8 reps, (rest 60s)
PM Workout
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Carry demonstrationPlay Goblet Carry demonstration
3 sets, 40 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 5000 meters, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday

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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.


Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 5000 meters, (rest 60s)
HIIT Style Rowing
Time between exercises: 60s
Show Alternative Exercises

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)

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
AM Workout
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Sprint demonstrationPlay Sprint demonstration
10 sets, 60s, (rest 30s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Circuit
Bear Crawl demonstrationPlay Bear Crawl demonstration
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3. Dips
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Circuit
Medicine Ball Side Twist Throw (against wall) demonstrationPlay Medicine Ball Side Twist Throw (against wall) demonstration
3 sets, 10 reps, (rest 60s)
PM Workout
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Farmer's Walk demonstrationPlay Farmer's Walk demonstration
4 sets, 40 yards, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
5-10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
5-10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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.

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
AM Workout
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Sprint demonstrationPlay Sprint demonstration
10 sets, 60s, (rest 30s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Circuit
Bear Crawl demonstrationPlay Bear Crawl demonstration
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3. Dips
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Speed: 2-3
Show Alternative Exercises
Broad Jump demonstrationPlay Broad Jump demonstration
3 sets, 5 reps, (rest 60s)
PM Workout
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Carry demonstrationPlay Goblet Carry demonstration
5 sets, 40 yards, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 5000 meters, (rest 60s)
HIIT Workout Style
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/18/2019, UTC


Last Updated: 10/1/2021, UTC

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