Alexander Skarsgård, known for his roles in "True Blood" and "Big Little Lies," underwent significant physical transformations for his roles in "The Legend of Tarzan" (2016) and "The Northman" (2022). His personal trainer, Magnus Lygdbäck, revealed the intense diet and fitness regimen required to achieve the actor's muscular physique for these demanding parts.
Preparation for 'The Tarzan' Role
For "The Legend of Tarzan," Skarsgård's goal was to achieve a lean, muscular build that conveyed agility and the ability to move like an animal. Lygdbäck focused on a training plan that added weight without excessive bulk, emphasizing flexibility and nimbleness suitable for a jungle environment. Skarsgård's diet during this period was carefully managed to support this specific aesthetic.
'The Northman' Mass-Building Phase
The approach shifted for "The Northman," which required a more substantial physique. During mass-building phases for this film, Skarsgård consumed between 3,700 and 7,000 calories daily. His diet included large portions of protein sources such as steak, chicken, lamb, and fish, complemented by carbohydrates like potatoes and rice. Oats were also a staple in his diet.
During cutting phases, Skarsgård adhered to a strict diet free from dairy, gluten, sugar, and alcohol. A typical breakfast consisted of four to five eggs and a large bowl of oatmeal with honey and berries. Post-workout, he consumed a protein shake made with whey protein, nut butter, milk (or water), and berries, followed by a small serving of shrimp or other seafood.
Lunch options varied between lemon-marinated chicken thighs with hummus, rice, and salad, or salmon with sweet potato and vegetables. Snacks could include thin crisps topped with avocado, smoked salmon, chili flakes, and lemon juice. Dinner typically featured lamb, sweet potatoes, and broccoli. Skarsgård recounted waking up in the middle of the night to consume protein and potatoes to maintain his caloric intake.
Training Philosophy and Regimen
Lygdbäck emphasized that both nutrition and training are equally critical for body transformations, stating it's a "100/100" commitment to both. He noted that poor diet can negate the benefits of intense training.
In the three months leading up to the production of "The Northman," Skarsgård trained for one hour, six days a week. His regimen was a hybrid of plyometrics and old-school bodybuilding. Each session began with a five-to-ten-minute warm-up on the rower, followed by banded warm-ups. The workouts incorporated free weights and resistance bands for shoulder and glute activation. Exercises like bear crawls were included to prepare for climbing stunts, and throwing drills were practiced for scenes involving axes or spears.
Skarsgård's routine involved three rounds of farmer's walks, lat pulldowns, and alternating standing rows, followed by exercises such as straight-arm lift rotations, tall kneeling halos, and rolling knee tucks. The goal was to sculpt a physique with a broad back and large traps, rather than a generic gym-built body, and to gain approximately 25 pounds of muscle.
Recent and Upcoming Projects
Skarsgård has upcoming roles in "Pillion" and "Wicker," scheduled for release in October. He is also reprising his role in the Apple TV+ series "Murderbot," with the second season expected to stream in 2027. The actor recently commented on fatherhood, noting that becoming a parent in his late 40s allowed him to prioritize family needs when choosing acting roles and managing production schedules.