Use This Exclusive Viking Workout From Alexander Skarsgård’s Personal Trainer For Fast Strength Gains

Alexander Skarsgård’s Personal Trainer, Magnus Lygdbäck, was charged with transforming the 46-year-old actor’s physique into that of a Viking warrior of terrifying stature, for The Northman.

In just three months, Lygdbäck took Skarsgård through his transformation, using a demanding schedule of five or six workouts a week, using a combination of movements and weights to build muscle, strength and athletic capacity. Now, you too can put some Viking battle strength into your body, with this exclusive RSNG workout designed by Lygdbäck…

Strength and conditioning expert Magnus Lygdbäck was told that Skarsgård’s physique had to be shown in the same definition in multiple on-set situations – sitting, striding, holding weapons and, of course, in combat.

So, strength exercises that packed on muscle – whilst working into a total body plan that still offered movement and versatility – were crucial. Even though well into ‘middle age’, consistent training allowed Skarsgård to transform his physique, making it “thicker, stronger and as imposing as possible,” says Lygdbäck.

You’ll find anything that calls for on full-body strength, arm endurance and the ability to use rotational forces, much easier – from chopping wood, to playing a round of golf

Skarsgård ran a calorie surplus to help him pack on 20lbs of muscle for his role of the charismatic warrior and leader, who charged into battle with peak aggression, a weapon in each hand. So as well as more muscle, he required more endurance, in order to film these scenes.

Sure, you might not need to use a Viking hand axe in your day to day life but the workout below will bring new strength to your upper body, while increasing your athletic ability. You’ll find any activity that relies on full body strength, arm endurance and the ability to resist and utilize rotational forces much easier, from chopping wood, to playing a round of golf…

How To Do This Workout Do this workout twice a week, allowing 2-3 days between each session, or add it into your weekly program as a full-body workout that also targets the arms. Make sure that you select a weight that you can safely complete all reps with perfect form (you can increase the weight by 5% per week in order to progress and keep adapting). Keep the intensity up by timing your rest periods between sets and exercises.

This workout features intense periods of effort, so if you’re returning to exercise after a break, or working out for the first time, then make sure you consult with your doctor first, and do exercises under supervision.

Alexander Skarsgård’s The Northman Workout

1. EZ-Bar Biceps Curl Sets: 3-4 | Reps: 10-12 | Rest: 40-60 seconds between sets

2. Battle Ropes Sets: 3-6 | Reps: 30-120 seconds | Rest: 40-60 seconds between sets

Take these movements one at a time, and do one or two sets of each:




3. Kettlebell Halo Sets: 3-4 | Reps: 10-16 | Rest: 40-60 seconds between sets

4. Kettlebell Bulgarian Split Squat Sets: 3-4 | Reps: 8-10 reps | Rest: 60-90 seconds between sets

5. Landmine Rotation Sets: 3-4 | Reps: 10-20 (each side) | Rest: 40-60 seconds between sets

WHAT NEXT? Want some quick hacks to optimize your workout and get more done in less time? Then read the RSNG guide here.

Photos: Adobe Stock

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