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Dolph Lundgren’s Age-Defying Workouts

The Hollywood action star has a two-part routine that has withstood the test of time.

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  • 45 min

  • 11

  • Yes

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dolph-train-pushup

The two workouts below, provided by Dolph Lundren, represent his current resistance-training routine for developing functional strength and power and optimizing recovery.

SEE ALSODolph Lundgren Stays Fit, Focused

  • Workout 1: Perform each pair of exercises as a superset.
  • Workout 2: Complete one set of each exercise, resting 30 seconds between exercises. Rest 90 seconds, then repeat for three total rounds. Finish the workout with three to five rounds of bag/mitt work.

Routine

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Workout 1

Old-School Strong-Man Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Heavy Sandbag Carry

Equipment
Sets
3
Reps
20 yards
Rest
30-60 sec
*The sandbag should weigh 140 pounds.
Exercise 2 of 11

Bosu Sandbag Chest Press

Equipment
Sets
3
Reps
15
Rest
30-60 sec
Exercise 3 of 11

Light Sandbag Clean and Jerk

Equipment
Sets
3
Reps
12
Rest
30-60 sec
*The sandbag should weigh 80 pounds.
Exercise 4 of 11

Light Sandbag Over-the-Shoulder Carry

Equipment
Sets
3
Reps
20 yards
Rest
30-60 sec
*The sandbag should weigh 80 pounds. Switch shoulders after 10 yards.
Exercise 5 of 11

Sandbag Toss Over Shoulder

Equipment
Sets
3
Reps
16 (each side)
Rest
30-60 sec
*The sandbag should weigh 80 pounds.
Exercise 6 of 11

Plank with Leg Curl

Equipment
Sets
3
Reps
15 (each leg)
Rest
30-60 sec

Workout 2

Recovery Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 11

Bear Crawl into Side Plank

Equipment
Sets
1
Reps
8 (each side)
Rest
30 sec
Exercise 8 of 11

Bosu Band Flye

Equipment
Sets
1
Reps
10 (each side)
Rest
30 sec
Exercise 9 of 11

Medicine Ball X’s

Equipment
Sets
1
Reps
20
Rest
30 sec
Exercise 10 of 11

Bosu Band Flye

Equipment
Sets
1
Reps
10 (each direction)
Rest
30 sec
Exercise 11 of 11

Bosu Dumbbell Clean and Jerk

Equipment
Sets
1
Reps
12
Rest
30 sec
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