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’.
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 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 Skarsgard Foods List
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.
- Sweet Potato
- Chia Seeds
Alexander Skarsgård ate plenty of carbohydrates at night, I do too! Works great for rest, recovery and muscle growth.
Alexander Skarsgård ‘Tarzan’ Workout
Pull Ups/Chin Ups and Dips are going to be KEY in this bodyweight workout along with the daily Diamond Push Ups that you should be repping out on a regular basis.
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 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)
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.
If you want to get in great shape and build a Alexander Skarsgård body then all you need is The Push Ups Program.
I lost 50 lbs of body fat whilst building a lean muscular hollywood physique and now you can too with this men’s home workout.