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Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 2 min | 60s | AM WorkoutSpeed: 2 - 3 mph |
2. Sprint | 10 sets | 60s | 30s | |
3A. Bear Crawl![]() | 3 sets | 25 reps | 60s | |
3B. Dips![]() | 3 sets | 20 reps | 60s | |
4. Jogging-Treadmill![]() | 1 set | 2 min | 60s | |
5A. Medicine Ball Slam | 5 sets | 10 reps | 60s | PM Workout |
5B. Barbell Bench Press | 5 sets | 5 reps | 60s | |
6A. Pull-up | 3 sets | 5 reps | 60s | |
6B. Standing Alternating Dumbbell Shoulder Press![]() | 3 sets | 8 - 12 reps | 60s | |
7A. One-Arm Bench Dumbbell Row | 3 sets | 8 - 12 reps | 60s | |
7B. Hammer Curls![]() | 3 sets | 10 reps | 60s | |
7C. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 60s | |
7D. Farmer's Walk![]() | 3 sets | 40 yards | 60s | |
8A. Kettlebell Swing![]() | 5 - 10 sets | 10 reps | 60s | |
8B. Burpee (Advanced) | 5 - 10 sets | 10 reps | 60s |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 2 min | 60s | AM Workout |
2. Sprint | 10 sets | 60s | 30s | |
3A. Bear Crawl![]() | 3 sets | 25 reps | 60s | |
3B. Dips![]() | 3 sets | 20 reps | 60s | |
4. Jogging-Treadmill![]() | 1 set | 2 min | 60s | |
5A. Box Jump (Multiple Response) | 5 sets | 8 reps | 60s | PM Workout |
5B. Barbell Squat | 5 sets | 5 reps | 60s | |
6A. Romanian Deadlift | 3 sets | 8 reps | 60s | |
6B. Standing Calf Raises | 3 sets | 20 reps | 60s | |
7. Walking Dumbbell Lunge | 2 sets | 20 reps | 60s | |
8. Goblet Carry![]() | 3 sets | 40 reps | 60s | |
9. Rowing, Stationary | 1 set | 5000 meters | 60s |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Rowing, Stationary | 1 set | 5000 meters | 60s | 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)
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 2 min | 60s | AM Workout |
2. Sprint | 10 sets | 60s | 30s | |
3A. Bear Crawl![]() | 3 sets | 25 reps | 60s | |
3B. Dips![]() | 3 sets | 20 reps | 60s | |
4. Jogging-Treadmill![]() | 1 set | 2 min | 60s | Speed: 2 - 3 mph |
5A. Medicine Ball Side Twist Throw (against wall) | 3 sets | 10 reps | 60s | PM Workout |
5B. Incline Dumbbell Press![]() | 3 sets | 8 - 12 reps | 60s | |
6A. Lat Pulldown | 3 sets | 8 - 12 reps | 60s | |
6B. Barbell Push Press | 3 sets | 5 reps | 60s | |
7A. Bent Over Barbell Row | 4 sets | 5 reps | 60s | |
7B. Barbell Biceps Curl![]() | 4 sets | 8 - 12 reps | 60s | |
8. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 8 - 12 reps | 60s | |
9. Farmer's Walk![]() | 4 sets | 40 yards | 60s | |
10A. Kettlebell Swing![]() | 5 - 10 sets | 10 reps | 60s | |
10B. Burpee (Advanced) | 5 - 10 sets | 10 reps | 60s |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 2 min | 60s | AM WorkoutSpeed: 2 - 3 mph |
2. Sprint | 10 sets | 60s | 30s | |
3A. Bear Crawl![]() | 3 sets | 25 reps | 60s | |
3B. Dips![]() | 3 sets | 20 reps | 60s | |
4. Jogging-Treadmill![]() | 1 set | 2 min | 60s | Speed: 2 - 3 mph |
5. Broad Jump | 3 sets | 5 reps | 60s | PM Workout |
6. Barbell Deadlift | 5 sets | 5 reps | 60s | |
7. Goblet Squat![]() | 3 sets | 15 reps | 60s | |
8. Seated Calf Raise Machine![]() | 3 sets | 20 reps | 60s | |
9. Dumbbell Step-Up![]() | 3 sets | 10 reps | 60s | |
10. Goblet Carry![]() | 5 sets | 40 yards | 60s | |
11. Rowing, Stationary | 1 set | 5000 meters | 60s | HIIT Workout Style |
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