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Kellan Lutz Workout | Legend of Hercules Routine

By Chris Davis

Experience
Intermediate (2-3 years)
Time
100 minutes/day | 5 days/week
Good for
Build Muscle, Lose Weight, Tone Body
Equipment
Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill
Statistics
Average Cardio Intensity
50%
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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Monday

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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▶
1. Jogging-Treadmill
1 set, 2 min, (rest 60s)
AM Workout
Speed: 2 - 3 mph
Show Alternative Exercises
Sprint demonstrationPlay Sprint demonstration
2. Sprint
10 sets, 60s, (rest 30s)
Show Alternative Exercises
Circuit
Bear Crawl▶
3A. Bear Crawl
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3B. Dips
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
4. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Show Alternative Exercises
Circuit
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
5A. Medicine Ball Slam
5 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5B. Barbell Bench Press
5 sets, 5 reps, (rest 60s)
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Circuit
Pull-up demonstrationPlay Pull-up demonstration
6A. Pull-up
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
6B. Standing Alternating Dumbbell Shoulder Press
3 sets, 8 - 12 reps, (rest 60s)
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Circuit
Supported Single Arm Dumbbell Bent-over Row▶
7A. Supported Single Arm Dumbbell Bent-over Row
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
7B. Hammer Curls
3 sets, 10 reps, (rest 60s)
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
7C. Cable Triceps Pressdown
3 sets, 10 reps, (rest 60s)
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Farmer's Walk demonstrationPlay Farmer's Walk demonstration
7D. Farmer's Walk
3 sets, 40 yards, (rest 60s)
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Circuit
Kettlebell Swing▶
8A. Kettlebell Swing
5 - 10 sets, 10 reps, (rest 60s)
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Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
8B. Burpee (Advanced)
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Tuesday

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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▶
1. Jogging-Treadmill
1 set, 2 min, (rest 60s)
AM Workout
Show Alternative Exercises
Sprint demonstrationPlay Sprint demonstration
2. Sprint
10 sets, 60s, (rest 30s)
Show Alternative Exercises
Circuit
Bear Crawl▶
3A. Bear Crawl
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3B. Dips
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
4. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Show Alternative Exercises
Circuit
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
5A. Box Jump (Multiple Response)
5 sets, 8 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
5B. Barbell Squat
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
6A. Romanian Deadlift
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
6B. Standing Calf Raises
3 sets, 20 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
7. Walking Dumbbell Lunge
2 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Goblet Carry demonstrationPlay Goblet Carry demonstration
8. Goblet Carry
3 sets, 40 reps, (rest 60s)
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
9. Rowing, Stationary
1 set, 5000 meters, (rest 60s)
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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. Rowing, Stationary
1 set, 5000 meters, (rest 60s)
HIIT Style Rowing
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Thursday

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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▶
1. Jogging-Treadmill
1 set, 2 min, (rest 60s)
AM Workout
Show Alternative Exercises
Sprint demonstrationPlay Sprint demonstration
2. Sprint
10 sets, 60s, (rest 30s)
Show Alternative Exercises
Circuit
Bear Crawl▶
3A. Bear Crawl
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3B. Dips
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
4. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Speed: 2 - 3 mph
Show Alternative Exercises
Circuit
Medicine Ball Side Twist Throw (against wall) demonstrationPlay Medicine Ball Side Twist Throw (against wall) demonstration
5A. Medicine Ball Side Twist Throw (against wall)
3 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Incline Dumbbell Press▶
5B. Incline Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
6A. Lat Pulldown
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
6B. Barbell Push Press
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
7A. Bent Over Barbell Row
4 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
7B. Barbell Biceps Curl
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
8. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Farmer's Walk demonstrationPlay Farmer's Walk demonstration
9. Farmer's Walk
4 sets, 40 yards, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing▶
10A. Kettlebell Swing
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
10B. Burpee (Advanced)
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Friday

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

Date Created: 12/18/2019, UTC


Last Updated: 4/18/2021, UTC

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