Alexander Skarsgård Body Transformation

Let’s talk two epic Alexander Skarsgård body transformations, firstly the Alexander Skarsgård body transformation for ‘Tarzan’ where he got absolutely shredded and secondly the Alexander Skarsgård  body transformation for ‘The Northman’ where he added even more mass!

Alexander Skarsgård used the same trainer as Ben Affleck so you know he was going to get jacked!

If you want to get in your best shape like a movie star you need to get on the Hollywood Movie Star Program!

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Alexander Skarsgård – ‘Tarzan’ Workout and Diet

Swinging from trees will get you ripped, that’s a proper oldskool street workout!

The current day version of that will be Push Ups, Pull Ups and Dips. Use these bodyweight workout exercises to build all over upper body mass like Alexander Skarsgård did in the movie ‘Tarzan’.

Alexander Skarsgård Tarzan Muscles
Alexander Skarsgård Tarzan Muscles

Like so many who get into hollywood actor shape there is the ‘mass’ phase and the ‘cutting’ phase and this was the exact approach Alexander Skarsgård took.

I recommend a more ‘lean bulk’ but actors simply don’t have the time. They need a calorie surplus to build muscle (and fat too, unfortunately) and then a calorie deficit to cut the fat (whilst maintaining muscle!)

Alexander Skarsgård Tarzan Body
Alexander Skarsgård Tarzan Body

Alexander Skarsgård Body Transformation

Alexander Skarsgård put pure dedication into his workout (designed by Magnus Lygdback) to turn into Tarzan.

In his own words, “lots of weightlifting” and “9 months of chicken breast and broccoli”!

First thing his trainer had him do was embrace the ‘bulking phase‘. At this point Alexander Skarsgard upped his daily calorie intake to 5,000 (but he was still losing weight!) so they went up to 7,000 calories a day!

Alexander Skarsgård Workout
Alexander Skarsgård Workout

Alexander Skarsgard Diet

Pick your favourite foods from the approved list below and work them into what I like to call ‘The Tarzan Percentages‘.

The macro split that Alexander Skarsgård was on was 40% carbs, 30% protein and 30% fat. So plenty of clean carbs to fuel his workouts and build muscle mass.

For the best nutrition protocols check out the Hollywood Movie Star Program!

Alexander Skarsgård Tarzan Ripped Body
Alexander Skarsgård Tarzan Ripped Body


  • Eggs
  • Steak
  • Chicken
  • Fish
  • Salmon


  • Sweet Potato
  • Broccoli
  • Quinoa
  • Beetroot
  • Apples


  • Flaxseed
  • Chia Seeds
  • Avocado

Alexander Skarsgård ate plenty of carbohydrates at night, I do too! Works great for rest, recovery and muscle growth.

Alexander Skarsgård Muscle Mass
Alexander Skarsgård Muscle Mass

Alexander Skarsgård ‘Tarzan’ Workout Routine

Pull Ups/Chin Ups and Dips are going to be KEY in this bodyweight workout along with the regular Push Ups that you should be repping out with perform form!

Alexander Skarsgård’s chest is the standout part of his physique so push ups and dips for chest are going to be at the centre of the workout to build some serious chest muscle mass!

Workout A (Pull)

  • Chin Ups (10 x 10 reps)
  • Pull Ups (10 x 10 reps)
  • Dumbbell Curls (10 x 20 reps) (High reps with slow controlled form)
Alexander Skarsgård Shirtless Tarzan
Alexander Skarsgård Shirtless Tarzan

 Workout B (Push)

  • Push Ups (8 x 25 reps)
  • Diamond Push Ups (8 x 25 reps)
  • Dips (10 x 25 reps)

Alternate Workout A and Workout B and add in any rest days you feel necessary.

Alexander Skarsgård Shirtless Body
Alexander Skarsgård Shirtless Body

You need to get on the Hollywood Movie Star Program!

Alexander Skarsgård ‘Tarzan’ Gymnastics Workout

Gymnastics is an excellent discipline for developing muscle, strength and flexibility. To move through the jungle Alexander Skarsgård could practise these gymnastic moves to help build muscle and improving flexibility.

  • Handstand:
    • Strengthens: Core, shoulders, arms, and wrists.
    • Improves: Balance and overall body awareness.
  • Bridge (Backbend):
    • Strengthens: Lower back, glutes, and legs.
    • Improves: Spinal flexibility and shoulder mobility.
  • L-sit:
    • Strengthens: Core, hip flexors, and triceps.
    • Improves: Hip flexibility and compression strength.
  • Straddle Planche:
    • Strengthens: Core, shoulders, and arms.
    • Improves: Upper body strength and hip flexibility.
  • Pike Stretch:
    • Strengthens: Hamstrings and lower back.
    • Improves: Forward bending flexibility.
  • Front Lever:
    • Strengthens: Core, back, and shoulders.
    • Improves: Core strength and body control.
  • Ring Muscle-Up:
    • Strengthens: Chest, triceps, back, and shoulders.
    • Improves: Upper body strength and coordination.
  • Split Jump:
    • Strengthens: Legs and core.
    • Improves: Leg flexibility and explosive power.
  • Tuck Planche:
    • Strengthens: Core, shoulders, and arms.
    • Improves: Core strength and balance.
  • Hollow Body Hold:
    • Strengthens: Core, lower back, and hip flexors.
    • Improves: Core stability and body alignment.
  • Back Handspring:
    • Strengthens: Legs, core, and arms.
    • Improves: Back flexibility and explosive power.
  • Handstand Press:
    • Strengthens: Core, shoulders, and arms.
    • Improves: Shoulder flexibility and balance.

We know that proper warm-up and cool-down routines are needed before the Alexander Skarsgård gymnastic training for ‘Tarzan’. Stretching, just like that seen in the Hollywood Movie Star Program is also crucial for developing flexibility and preventing injuries.

Alexander Skarsgård – ‘The Northman’ Body Transformation

Alexander Skarsgård once again was rocking a great muscular physique in ‘The Northman‘, check out my video to find out ‘The Northman‘ workout and diet Alexander Skarsgård used to get jacked!

Alexander Skarsgård Supplements

Alexander Skarsgård once, much. like many movie stars could utilise the following supplements during his movie prep for roles such as ‘Tarzan‘ and ‘The Northman‘.

Several supplements can aid in recovery from body transformation workouts. Supplements can be beneficial but hey should not replace a well-balanced, nutrient dense diet. Below are some of my favourites from the Hollywood Movie Star Program!

  1. Protein Powder:
    • Whey Protein: A fast-digesting protein that helps repair and build muscle.
    • Plant Based Protein: If you want to reduce your animal protein load or react to dairy.
    • Casein Protein: A slow-digesting protein, ideal in the evening that provides a sustained release of amino acids for overnight recovery.
  2. BCAAs (Branched-Chain Amino Acids):
    • Essential amino acids (leucine, isoleucine, and valine) play a key role in muscle protein synthesis and can help reduce muscle soreness.
  3. Creatine:
    • One of the most researched supplements. Enhances ATP production, provides quick energy during high-intensity activities. It can aid in strength training. It may also help reduce muscle damage.
  4. Omega-3 Fatty Acids:
    • Alongside fatty fish in Alexander Skarsgård’s diet. Fish oil supplements with omega-3s have anti-inflammatory properties and can support joint and muscle recovery.
  5. Magnesium:
    • Plays a role in muscle function and can help reduce muscle cramps and soreness. Magnesium supplements like magnesium malate (in the morning), magnesium glycinate in the evening and magnesium baths (epsom salts (sulphate) and flakes (chloride) are my recommendations and what you’ll find in the relevant sections of the Hollywood Movie Star Program.
  6. Vitamin D:
    • Essential for bone health and may have anti-inflammatory effects. Adequate Vitamin D levels can support overall recovery. I recommend D3 along with K2 with the MK7 version as found in the Hollywood Movie Star Program.
  7. Turmeric/Curcumin:
    • Known for its anti-inflammatory properties, turmeric or curcumin supplements may help reduce inflammation and muscle soreness.
  8. L-Glutamine:
    • An amino acid that supports immune function and helps reduce muscle soreness.
  9. Electrolytes:
    • Electrolyte supplements or sports drinks can help replenish sodium, potassium, and other minerals. I recommend coconut water for a natural electrolyte drink as found in
  10. Carbohydrates:
    • Consuming carbohydrates post-exercise helps replenish glycogen stores. A fast acting protein and carbohydrate shake is what I recommend in the Hollywood Movie Star Program.
  11. Tart Cherry Juice:
    • For the anti-inflammatory and antioxidant properties, which may aid in muscle recovery and reduce muscle soreness.
  12. Collagen:
    • Supports joint health and may help with recovery. Collagen supplements can be particularly beneficial for connective tissues.

For the best nutrition protocol along with supplement recommendations, check out the Hollywood Movie Star Program!

Hollywood Movie Star Program

If you’re into functional fitness with bodyweight and light dumbbells then you need to get on the Hollywood Movie Star Program!

Rock a lean, muscular physique with a simple daily workout. I put the Hollywood Movie Star Program together after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

Follow Will Cozens on all the official social media channels – YouTube, Shopify, Instagram, Facebook, Twitter/X, TikTok.

2 Replies to “Alexander Skarsgård Body Transformation”

    1. This is a great workout, similar to the ‘King Arthur’ workout and will both yeild similar results – that strong ‘functional warrior look’!

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