Alexander Skarsgård’s portrayal of Amleth in The Northman is nothing short of spectacular, but what truly captured audiences worldwide was his physical transformation. The Swedish actor’s dedication to achieving a Viking warrior’s physique was the result of an intense workout regimen and a meticulously curated diet plan. Guided by the renowned trainer Magnus Lygdback, Skarsgård embarked on a rigorous three-month training program followed by a six-month maintenance routine during filming. This article dives into the details of Skarsgård’s workout routine, diet, and the mental fortitude required to embody the fierce Viking warrior.
Building the Viking Physique: The Workout Routine
1. The Five-Day Training Regimen and Four-Day Split
To build a body capable of portraying the raw strength and primal energy of a Viking warrior, Skarsgård trained five days a week. Lygdbäck structured the routine using a classic bodybuilding method known as the four-day split. This approach allowed Skarsgård to target different muscle groups each day, ensuring that all body parts were thoroughly worked over a four-day cycle. This split routine was particularly beneficial for Skarsgård, who was in his mid-40s during the film’s production.
Lygdbäck emphasized the advantages of this old-school bodybuilding method, especially for individuals over 30-35 who need more recovery time between workouts. This approach not only provided ample recovery but also enabled Skarsgård to push each muscle group harder with more sets, maximizing muscle growth and strength.
The structure of the routine was as follows:
Day 1: Chest and Triceps
The first day of the split focused on developing Skarsgård’s upper body, particularly the chest and triceps. Exercises like bench presses, incline dumbbell presses, and tricep dips were staples of this routine. By targeting these muscle groups early in the week, the routine set the tone for building a broad and powerful upper body.
Day 2: Back and Biceps
The second day was dedicated to the back and biceps, emphasizing exercises such as deadlifts, bent-over rows, and pull-ups. These movements not only added width to Skarsgård’s back but also enhanced his overall grip strength—a crucial aspect for wielding the heavy weaponry required for his role.
Day 3: Legs
Skarsgård’s leg workouts were intense, focusing on compound movements that worked multiple muscle groups simultaneously. Squats, lunges, and leg presses formed the core of this day’s workout. This was crucial not just for building muscle mass but also for enhancing the actor’s lower body strength and stability, which was essential for performing the physically demanding scenes in The Northman.
Day 4: Shoulders and Core
The final day of the split was all about developing shoulder width and core stability. Military presses, lateral raises, and core exercises like planks and Russian twists were integral to this day’s routine. A strong core was essential for Skarsgård, ensuring that he could maintain balance and control during the intense action sequences.
This split routine not only allowed Skarsgård to build muscle mass effectively but also gave each muscle group ample time to recover before being targeted again.
2. Band Warm-Ups and Postural Work: Preparing the Body for Battle
Before diving into these intense workouts, Skarsgård’s routine always began with band warm-ups, focusing on his shoulders and hips. These dynamic stretches were crucial for increasing blood flow to the muscles, improving flexibility, and reducing the risk of injury. Lygdbäck incorporated a significant amount of postural work using bands to stabilize Skarsgård’s shoulders and hips—an essential aspect of training for the role.
Given the physically demanding nature of swinging an axe for hours each day during filming, maintaining proper posture was critical to prevent injuries, especially in the freezing conditions of Belfast where much of the movie was shot. This attention to posture ensured that Skarsgård’s body could handle the intense physical demands of the role while minimizing the risk of strain or injury.
The Diet Plan
A warrior’s strength is not just forged in the gym but also in the kitchen. For Skarsgård, consuming the right number of calories and nutrients was crucial to support his muscle-building efforts. His diet was carefully curated by Lygdbäck to ensure he was consuming enough calories to fuel his workouts and build muscle mass.
1. Caloric Intake and Meal Frequency
To achieve the desired physique, Skarsgård consumed approximately 3,700 calories per day. This high-calorie intake was necessary to ensure that he was in a caloric surplus, meaning he consumed more calories than he burned. This surplus provided his body with the energy needed to build and maintain muscle mass during the physically demanding prep period and filming.
Skarsgård ate five times a day, every 2-3 hours. This frequent eating schedule kept his metabolism active and ensured a steady supply of nutrients to his muscles throughout the day. By avoiding long periods without food, he maintained consistent energy levels, which was critical for his performance both in the gym and on set.
2. The Clean Meal Plan
Lygdback’s dietary philosophy for Skarsgård revolved around the concept of “clean eating,” which focused on consuming whole, unprocessed foods. The majority of Skarsgård’s meals were clean, consisting of:
- Protein: Chicken, fish, and beef were the primary sources of protein in Skarsgård’s diet. Protein is essential for muscle repair and growth, making it a critical component of his meal plan. Fish, particularly salmon, was a favorite for Skarsgård, providing him with both high-quality protein and healthy omega-3 fatty acids.
- Vegetables: A variety of vegetables, including spinach, asparagus, and broccoli, were included in his meals. These vegetables provided essential vitamins, minerals, and fibre, supporting overall health and aiding digestion.
- Slow Carbohydrates and Fats: Quinoa, barley, and rice were the go-to slow carbohydrates in Skarsgård’s diet. These complex carbs provided a sustained release of energy, crucial for his intense workouts and long days on set. Healthy fats from sources like avocado and olive oil were also included, providing additional energy and supporting hormone production.
3. Treat Meals: A Balanced Approach
While the majority of Skarsgård’s meals were clean, Lygdback allowed for some flexibility in the form of treat meals. In a four-day cycle, Skarsgård could indulge in three treat meals where he could eat whatever he craved. This balanced approach helped him stay motivated and avoid the psychological strain that often comes with strict dieting.
Building a Viking warrior’s body required not just physical effort but also immense mental discipline. Skarsgård’s commitment to his training and diet was unwavering, but it wasn’t without its challenges.
1. Consistency and Discipline
One of the biggest challenges in any fitness regimen is consistency. Skarsgård’s schedule was demanding, with long days on set and the physical toll of performing intense action scenes. Despite this, he remained committed to his training and diet, understanding that consistency was key to achieving his goals.
2. Mindset: Embracing the Process
Lygdbäck emphasized the importance of mindset in Skarsgård’s transformation. Rather than focusing solely on the end result, Skarsgård learned to embrace the process—celebrating small victories along the way, such as lifting heavier weights or seeing improvements in his physique. This mindset helped him stay motivated and maintain a positive attitude throughout the grueling training period.
3. Healthy Approach
Throughout the process, Lygdbäck was adamant about training in a sensible and healthy manner. While the regimen was undoubtedly intense and challenging, it was carefully designed to avoid unnecessary risks. Lygdbäck prioritized good nutrition, proper recovery, and smart training techniques, ensuring that Skarsgård’s transformation was sustainable and safe. His approach underscores the importance of balancing intensity with a focus on long-term health and injury prevention.
Alexander Skarsgård’s transformation for The Northman is a testament to the power of dedication, discipline, and expert guidance. Through a carefully structured workout routine, a meticulously planned diet, and a mindset focused on consistency and progress, Skarsgård was able to build the powerful physique of a Viking warrior. His journey serves as an inspiration to anyone looking to achieve their own fitness goals, proving that with the right approach, even the most ambitious transformations are possible.
