By Chris Davis
Intermediate (2-3 years) | |
119 minutes/day | 5 days/week | |
Build Muscle, Tone Body, Lose Weight | |
Treadmill, Bodyweight, Dips (Parallel) Bar, Medicine Ball, Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, 1 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 1 x Kettlebell, Box, Squat Rack, Steps, Rowing Machine, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Seated Calf Raise Machine Show More |
Average Exertion | Average Cardio Intensity |
Description |
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 | |
1.Jogging-Treadmill See Exercise Notes | 1 set | 2 min | 60s | |
2.Sprint | 10 sets | 60s | 30s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Bear Crawl | 3 rounds | 25 reps | 0s | |
3B.Dips | 3 rounds | 20 reps | 60s | |
4.Jogging-Treadmill | 1 set | 2 min | 60s | |
Circuit #5 - 5 rounds Rest 60s between rounds | ||||
5A.Medicine Ball Slam See Exercise Notes | 5 rounds | 10 reps | 0s | |
5B.Barbell Bench Press | 5 rounds | 5 reps | 60s | |
Circuit #6 - 3 rounds Rest 60s between rounds | ||||
6A.Pull-up | 3 rounds | 5 reps | 0s | |
6B.Standing Alternating Dumbbell Shoulder Press | 3 rounds | 8-12 reps | 60s | |
Circuit #7 - 3 rounds Rest 60s between rounds | ||||
7A.Supported Single Arm Dumbbell Bent-over Row | 3 rounds | 8-12 reps | 0s | |
7B.Hammer Curls | 3 rounds | 10 reps | 0s | |
7C.Cable Triceps Pressdown | 3 rounds | 10 reps | 0s | |
7D.Farmer's Walk | 3 rounds | 40 yards | 60s | |
Circuit #8 - 5-10 rounds Rest 60s between rounds | ||||
8A.Kettlebell Swing | 5-10 rounds | 10 reps | 0s | |
8B.Burpee (Advanced) | 5-10 rounds | 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 | |
1.Jogging-Treadmill See Exercise Notes | 1 set | 2 min | 60s | |
2.Sprint | 10 sets | 60s | 30s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Bear Crawl | 3 rounds | 25 reps | 0s | |
3B.Dips | 3 rounds | 20 reps | 60s | |
4.Jogging-Treadmill | 1 set | 2 min | 60s | |
Circuit #5 - 5 rounds Rest 60s between rounds | ||||
5A.Box Jump See Exercise Notes | 5 rounds | 8 reps | 0s | |
5B.Barbell Back Squat | 5 rounds | 5 reps | 60s | |
Circuit #6 - 3 rounds Rest 60s between rounds | ||||
6A.Barbell Romanian Deadlift | 3 rounds | 8 reps | 0s | |
6B.Standing Calf Raises | 3 rounds | 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 | |
1.Rowing, Stationary See Exercise Notes | 1 set | 5000 meters | 60s |
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 | |
1.Jogging-Treadmill See Exercise Notes | 1 set | 2 min | 60s | |
2.Sprint | 10 sets | 60s | 30s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Bear Crawl | 3 rounds | 25 reps | 0s | |
3B.Dips | 3 rounds | 20 reps | 60s | |
4.Jogging-Treadmill See Exercise Notes | 1 set | 2 min | 60s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
5A.Medicine Ball Side Twist Throw (against wall) See Exercise Notes | 3 rounds | 10 reps | 0s | |
5B.Incline Dumbbell Press | 3 rounds | 8-12 reps | 60s | |
Circuit #6 - 3 rounds Rest 60s between rounds | ||||
6A.Lat Pulldown | 3 rounds | 8-12 reps | 0s | |
6B.Barbell Push Press | 3 rounds | 5 reps | 60s | |
Circuit #7 - 4 rounds Rest 60s between rounds | ||||
7A.Bent Over Barbell Row | 4 rounds | 5 reps | 0s | |
7B.Barbell Biceps Curl | 4 rounds | 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 | |
Circuit #10 - 5-10 rounds Rest 60s between rounds | ||||
10A.Kettlebell Swing | 5-10 rounds | 10 reps | 0s | |
10B.Burpee (Advanced) | 5-10 rounds | 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 | |
1.Jogging-Treadmill See Exercise Notes | 1 set | 2 min | 60s | |
2.Sprint | 10 sets | 60s | 30s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Bear Crawl | 3 rounds | 25 reps | 0s | |
3B.Dips | 3 rounds | 20 reps | 60s | |
4.Jogging-Treadmill See Exercise Notes | 1 set | 2 min | 60s | |
5.Broad Jump See Exercise Notes | 3 sets | 5 reps | 60s | |
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 See Exercise Notes | 1 set | 5000 meters | 60s |
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