Alexander Skarsgård The Northman Workout Routine & Diet Plan

Key Takeaways

• Alexander Skarsgård worked with celebrity trainer Magnus Lygdbäck, who had previously trained him for The Legend of Tarzan. 
• Lygdbäck's training philosophy emphasizes functional strength, compound movements, and balanced programming that includes upper-body power work, lower-body strength training, recovery sessions, and functional movement patterns. 
• The Northman transformation prioritized functional warrior strength over purely aesthetic goals, incorporating movements that translated to on-screen combat sequences. 
• Building a Northman-inspired home training routine requires the SOLE SW180 Adjustable Dumbbells for compound lifts and rows, the SOLE SW116 Weight Bench for pressing variations, and the SOLE Equipment Mat for crawling patterns and functional movements.

How Skarsgård Built His Viking Warrior Physique

When Alexander Skarsgård took on the role of Amleth in Robert Eggers' Viking epic The Northman, he reunited with trainer Magnus Lygdbäck, who had previously guided his transformation for The Legend of Tarzan. 

This time, the goal was not just to build an impressive physique but to create the functional strength and power of a Viking warrior.

The approach combined traditional strength training with functional movement patterns that mimicked combat actions. 

The 4-Day Training Split (Sample Workout)

To forge Skarsgård into a believable 10th-century Norse warrior, Lygdbäck designed a 4-day training program that balanced heavy lifting with functional athleticism. 

The following sample workout reflects the structure and intensity that helped the actor pack on muscle while maintaining the agility required for the film's brutal combat sequences.

Each workout likely lasted for approximately 60 minutes with compound lifts performed first when energy and focus were highest.

Day 1 - Upper Body Power

The week begins with a focus on building a powerful upper body to wield weapons and engage in hand-to-hand combat. This session emphasizes compound movements that develop both pushing and pulling strength, creating the balanced musculature essential for a warrior's physique. 

The combination of heavy lifts and accessory work targets the shoulders, back, and chest through the following exercises:

• Weighted Pull-Ups: 4 sets of 6–8 reps
• Incline Dumbbell Press: 4 sets of 8–10 reps
• Single-Arm Dumbbell Rows: 3 sets of 10–12 reps per arm
• Standing Military Press: 4 sets of 8 reps
• Cable Face Pulls: 3 sets of 15 reps
• Dumbbell Lateral Raises: 3 sets of 12–15 reps

Day 2 - Lower Body Strength

A Viking warrior's power originates from the ground up, making lower-body strength absolutely critical for Skarsgård's transformation. This session builds the explosive leg drive needed to charge into battle, maintain stability during combat, and generate force throughout the entire kinetic chain. 

The mix of heavy compound lifts and explosive movements develops both raw strength and athletic power through these key exercises:

• Trap Bar Deadlifts: 4 sets of 6 reps
• Front Squats: 4 sets of 8 reps
• Walking Lunges with Dumbbells: 3 sets of 10 steps per leg
• Romanian Deadlifts: 3 sets of 10 reps
• Weighted Box Jumps: 4 sets of 5 reps
• Kettlebell Swings: 3 sets of 15 reps

Day 3 - Recovery & Mobility

Intense training demands intentional recovery to prevent injury and optimize performance over the long haul. This dedicated mobility session addresses the wear and tear from heavy lifting while improving the range of motion required for dynamic fight choreography. 

To ensure the body can handle the demanding weeks of filming ahead, this day includes:

• 20–30 minutes of low-intensity cycling or rowing
• Hip mobility sequence: 10 minutes
• Thoracic spine mobility: 8 minutes
• Shoulder mobility sequence: 10 minutes
• Foam rolling: 15 minutes

Day 4 - Full Body Functional Training

This session captures the essence of Viking warrior conditioning by incorporating primal movement patterns and unconventional training tools. The exercises develop rotational power, core stability, and full-body coordination that translate directly to realistic combat movements on screen. 

To build the rugged, athletic look that sets warrior physiques apart from traditional bodybuilding aesthetics, Skarsgård likely performed:

• Medicine Ball Rotational Throws: 3 sets of 6 per side
• Battle Rope Complex: 4 sets of 30 seconds work/30 seconds rest
• Sandbag Clean and Press: 3 sets of 8 reps
• Primal Movement Complex (bear crawl, crab walk, broad jumps): 3 rounds
• Sledgehammer Strikes: 3 sets of 10 per side
• Farmer's Carries: 3 sets of 40 yards

Day 5 - Active Recovery 

The training week concludes with active recovery that keeps the body moving without adding training stress. Engaging in outdoor activities connects to the natural, rugged lifestyle of the Viking character while promoting circulation and mental refreshment. 

To prevent burnout and prepare the body for another demanding week of training, standard recovery practices include outdoor activities, swimming, or light hiking, which promote blood flow without additional training stress.

Functional Strength for Battle Scenes

Authenticity in movement was a primary concern for the production, with crawling patterns and throwing exercises challenging the body to move powerfully in all planes of motion.

The Northman features brutal battle sequences that require not just an impressive physique but also believable warrior prowess. Lygdbäck's programs typically incorporate heavy carries, rotational medicine ball throws, and explosive plyometrics for roles requiring athletic performance.

Crawling & Throwing Exercises

Bear crawls, crab walks, and leopard crawls are staples in Lygdbäck's movement preparation work because they develop the raw, grounded quality suited to intense physical roles.

Resistance Bands

Band-resisted movements are commonly incorporated throughout Lygdbäck's programs, particularly for shoulder health and hip mobility. This stabilization training helps prevent injuries during intense preparation while enhancing functional movement quality.

Nutrition Principles for Building a Viking Physique

For intense physical transformations, nutrition focuses on strategic fueling rather than restriction, with multiple meals throughout the day to maintain energy and support recovery.

Lygdbäck's nutritional approach for building muscular, powerful physiques typically emphasizes the following principles:

Adequate Protein

Sufficient protein intake to support muscle growth and recovery, typically from whole food sources like eggs, chicken, grass-fed beef, and wild-caught fish.

Strategic Carbohydrates

Carbohydrates are timed around training sessions, with higher amounts on training days to fuel performance and recovery.

Healthy Fats

Quality fat sources like avocado, olive oil, and nuts support hormone production and overall health.

Meal Frequency

Multiple meals spread throughout the day to maintain consistent energy levels and amino acid availability for muscle recovery.

Whole Foods Focus

Prioritizing whole, minimally processed foods over supplements, with supplementation used only to fill specific nutritional gaps.

Build Your Viking Warrior Physique With SOLE Fitness

For home training, the SOLE SW180 Adjustable Dumbbells enable compound lifts while the SW116 Weight Bench supports pressing variations.

The SOLE Equipment Mat provides a surface for crawling patterns and functional movements.

For cardiovascular conditioning and active recovery, the SOLE Treadmill enables low-intensity cardio that promotes blood flow without adding training stress. 

Check out SOLE’s collection today!

Frequently Asked Questions (FAQs)

Who trained Alexander Skarsgård for The Northman?

Alexander Skarsgård trained with celebrity trainer Magnus Lygdbäck, who had previously worked with him on The Legend of Tarzan. Lygdbäck is known for training actors for physically demanding roles, with a focus on functional strength and sustainable transformation methods. Their previous working relationship allowed them to build upon an established foundation rather than starting from scratch with the training process.

How different was this training from Skarsgård's Tarzan workout?

The Northman preparation differed significantly from Tarzan in both goals and methodology. The Tarzan physique required an extremely lean, aesthetically focused look, with emphasis on upper-body development and minimal body fat. The Northman prioritized functional strength, power, and a more balanced physique reflecting Viking warrior capabilities. 

Is this type of workout suitable for fat loss or mainly muscle building?

Programs combining heavy compound lifts, metabolic conditioning, and functional movement create a comprehensive stimulus that can support both goals simultaneously. The training elevates metabolic rate through muscle development, while the conditioning work burns calories directly. For those prioritizing fat loss, maintaining the training structure while adjusting nutrition to create a moderate caloric deficit produces effective results. 

What equipment supports a Northman-inspired home training routine?

Building a Viking warrior physique at home requires equipment that supports four training pillars: upper-body power, lower-body strength, recovery, and functional training. The SOLE SW180 Adjustable Dumbbells with 16 weight settings from 5–80 pounds enable incline presses, single-arm rows, walking lunges, Romanian deadlifts, and lateral raises, which form the foundation of upper- and lower-body training days.

The SOLE SW116 Weight Bench with 9 adjustable positions supports incline pressing variations and provides a stable platform for step-ups and Bulgarian split squats. The SOLE Equipment Mat provides a cushioned surface for crawling patterns, medicine ball work, and mobility sequences performed during functional training and recovery sessions.