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Kellan Lutz Workout | Legend of Hercules Routine

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

100 minutes

Genders

Male

Goals

Build Muscle (Male)
Tone Body (Male)
Description

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 p

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Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill

Average Exertion

60%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

100 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Tone Body (Male)
Description

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 p

Show More

Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1

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.

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.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
AM WorkoutSpeed: 2 - 3 mph
2. Sprint10 sets60s30s
3A. Bear Crawl
Bear Crawl
3 sets25 reps60s
3B. Dips
Dips
3 sets20 reps60s
4. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
5A. Medicine Ball Slam5 sets10 reps60s
PM Workout
5B. Barbell Bench Press5 sets5 reps60s
6A. Pull-up3 sets5 reps60s
6B. Standing Alternating Dumbbell Shoulder Press
Standing Alternating Dumbbell Shoulder Press
3 sets8 - 12 reps60s
7A. One-Arm Bench Dumbbell Row3 sets8 - 12 reps60s
7B. Hammer Curls
Hammer Curls
3 sets10 reps60s
7C. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets10 reps60s
7D. Farmer's Walk
Farmer's Walk
3 sets40 yards60s
8A. Kettlebell Swing
Kettlebell Swing
5 - 10 sets10 reps60s
8B. Burpee (Advanced)5 - 10 sets10 reps60s

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.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
AM Workout
2. Sprint10 sets60s30s
3A. Bear Crawl
Bear Crawl
3 sets25 reps60s
3B. Dips
Dips
3 sets20 reps60s
4. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
5A. Box Jump (Multiple Response)5 sets8 reps60s
PM Workout
5B. Barbell Squat5 sets5 reps60s
6A. Romanian Deadlift3 sets8 reps60s
6B. Standing Calf Raises3 sets20 reps60s
7. Walking Dumbbell Lunge2 sets20 reps60s
8. Goblet Carry
Goblet Carry
3 sets40 reps60s
9. Rowing, Stationary1 set5000 meters60s

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.


ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set5000 meters60s
HIIT Style Rowing

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)

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
AM Workout
2. Sprint10 sets60s30s
3A. Bear Crawl
Bear Crawl
3 sets25 reps60s
3B. Dips
Dips
3 sets20 reps60s
4. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
Speed: 2 - 3 mph
5A. Medicine Ball Side Twist Throw (against wall)3 sets10 reps60s
PM Workout
5B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 12 reps60s
6A. Lat Pulldown3 sets8 - 12 reps60s
6B. Barbell Push Press3 sets5 reps60s
7A. Bent Over Barbell Row4 sets5 reps60s
7B. Barbell Biceps Curl
Barbell Biceps Curl
4 sets8 - 12 reps60s
8. Barbell Lying Triceps Extension (Skullcrusher)4 sets8 - 12 reps60s
9. Farmer's Walk
Farmer's Walk
4 sets40 yards60s
10A. Kettlebell Swing
Kettlebell Swing
5 - 10 sets10 reps60s
10B. Burpee (Advanced)5 - 10 sets10 reps60s

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.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
AM WorkoutSpeed: 2 - 3 mph
2. Sprint10 sets60s30s
3A. Bear Crawl
Bear Crawl
3 sets25 reps60s
3B. Dips
Dips
3 sets20 reps60s
4. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
Speed: 2 - 3 mph
5. Broad Jump3 sets5 reps60s
PM Workout
6. Barbell Deadlift5 sets5 reps60s
7. Goblet Squat
Goblet Squat
3 sets15 reps60s
8. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets20 reps60s
9. Dumbbell Step-Up
Dumbbell Step-Up
3 sets10 reps60s
10. Goblet Carry
Goblet Carry
5 sets40 yards60s
11. Rowing, Stationary1 set5000 meters60s
HIIT Workout Style

Date Created: 12/18/19, 2:52 AM


Last Updated: 9/12/20, 9:39 PM

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