Kellan Lutz Workout | Legend of Hercules Routine

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 119 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

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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Description



Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set2 min60s
2.Sprint
10 sets60s30s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Bear Crawl
3 rounds25 reps0s
3B.Dips
3 rounds20 reps60s
4.Jogging-Treadmill
1 set2 min60s

Circuit #5 - 5 rounds

Rest 60s between rounds

5A.Medicine Ball Slam

See Exercise Notes

5 rounds10 reps0s
5B.Barbell Bench Press
5 rounds5 reps60s

Circuit #6 - 3 rounds

Rest 60s between rounds

6A.Pull-up
3 rounds5 reps0s
6B.Standing Alternating Dumbbell Shoulder Press
3 rounds8-12 reps60s

Circuit #7 - 3 rounds

Rest 60s between rounds

7A.Supported Single Arm Dumbbell Bent-over Row
3 rounds8-12 reps0s
7B.Hammer Curls
3 rounds10 reps0s
7C.Cable Triceps Pressdown
3 rounds10 reps0s
7D.Farmer's Walk
3 rounds40 yards60s

Circuit #8 - 5-10 rounds

Rest 60s between rounds

8A.Kettlebell Swing
5-10 rounds10 reps0s
8B.Burpee (Advanced)
5-10 rounds10 reps60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set2 min60s
2.Sprint
10 sets60s30s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Bear Crawl
3 rounds25 reps0s
3B.Dips
3 rounds20 reps60s
4.Jogging-Treadmill
1 set2 min60s

Circuit #5 - 5 rounds

Rest 60s between rounds

5A.Box Jump

See Exercise Notes

5 rounds8 reps0s
5B.Barbell Back Squat
5 rounds5 reps60s

Circuit #6 - 3 rounds

Rest 60s between rounds

6A.Barbell Romanian Deadlift
3 rounds8 reps0s
6B.Standing Calf Raises
3 rounds20 reps60s
7.Walking Dumbbell Lunge
2 sets20 reps60s
8.Goblet Carry
3 sets40 reps60s
9.Rowing, Stationary
1 set5000 meters60s
Google Sheet Workout Export

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.


ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

1 set5000 meters60s
Google Sheet Workout Export

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)

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set2 min60s
2.Sprint
10 sets60s30s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Bear Crawl
3 rounds25 reps0s
3B.Dips
3 rounds20 reps60s
4.Jogging-Treadmill

See Exercise Notes

1 set2 min60s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.Medicine Ball Side Twist Throw (against wall)

See Exercise Notes

3 rounds10 reps0s
5B.Incline Dumbbell Press
3 rounds8-12 reps60s

Circuit #6 - 3 rounds

Rest 60s between rounds

6A.Lat Pulldown
3 rounds8-12 reps0s
6B.Barbell Push Press
3 rounds5 reps60s

Circuit #7 - 4 rounds

Rest 60s between rounds

7A.Bent Over Barbell Row
4 rounds5 reps0s
7B.Barbell Biceps Curl
4 rounds8-12 reps60s
8.Barbell Lying Triceps Extension (Skullcrusher)
4 sets8-12 reps60s
9.Farmer's Walk
4 sets40 yards60s

Circuit #10 - 5-10 rounds

Rest 60s between rounds

10A.Kettlebell Swing
5-10 rounds10 reps0s
10B.Burpee (Advanced)
5-10 rounds10 reps60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set2 min60s
2.Sprint
10 sets60s30s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Bear Crawl
3 rounds25 reps0s
3B.Dips
3 rounds20 reps60s
4.Jogging-Treadmill

See Exercise Notes

1 set2 min60s
5.Broad Jump

See Exercise Notes

3 sets5 reps60s
6.Barbell Deadlift
5 sets5 reps60s
7.Goblet Squat
3 sets15 reps60s
8.Seated Calf Raise Machine
3 sets20 reps60s
9.Dumbbell Step-Up
3 sets10 reps60s
10.Goblet Carry
5 sets40 yards60s
11.Rowing, Stationary

See Exercise Notes

1 set5000 meters60s

Date Created: 12/18/2019, UTC


Last Updated: 10/1/2021, UTC





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