Alexander Skarsgård's acclaimed roles in "The Legend of Tarzan" (2016) and "The Northman" (2022) showcased a dramatically transformed physique, a feat achieved through a rigorous three-month training and diet plan orchestrated by Hollywood trainer and nutritionist Magnus Lygdbäck.
Prior to these roles, Skarsgård was known for his naturally lean frame and was an avid long-distance runner, completing multiple 10K runs weekly. To build muscle for his film roles, he shifted his focus from cardio to intense weight training.
For "Tarzan," the goal was to achieve a nimble and flexible build, resembling an agile jungle inhabitant rather than one with unnecessary bulk. However, for "The Northman," the approach involved a significant caloric intake during mass-building phases, with Skarsgård consuming between 3,700 and 7,000 calories per day. This diet typically included large portions of steak, chicken, lamb, fish, potatoes, and oats.
During cutting phases, Skarsgård adhered to a strict regimen free of dairy, gluten, sugar, and alcohol. His daily meals were carefully structured. Breakfast often consisted of four to five eggs and oatmeal with honey and berries. Post-workout, he consumed a protein shake with whey protein, nut butter, milk, and berries, followed by a small serving of shrimp or other seafood. Lunches varied between lemon-marinated chicken thighs with hummus, rice, and salad, or salmon with sweet potato and vegetables. Snacks included avocado toast with smoked salmon and chilli flakes. Dinners were classic meals of lamb, sweet potatoes, and broccoli. Skarsgård recalled receiving pre-portioned meals in Tupperware boxes, requiring him to eat frequently, sometimes even waking in the night for protein and potatoes.
Magnus Lygdbäck emphasized that both nutrition and training are equally crucial for body transformations, stating, "It's 100/100, you have to get on top of both." He noted that training alone is insufficient without a proper diet.
Skarsgård's workout routine leading up to "The Northman" involved training for one hour, six days a week, for three months. The regimen was a blend of plyometrics and traditional bodybuilding principles. Each session began with 10 minutes of free weight and resistance band exercises to activate the shoulders and glutes. The program also incorporated bear-crawling exercises for climbing stunts and throwing drills to prepare for scenes involving axes or spears. Skarsgård typically trained in the morning to establish a productive physical and mental tone for the day. A standard workout included a five- to ten-minute rowing warm-up, followed by banded warm-ups. Subsequent exercises involved three rounds of farmer's walks, lat pulldowns, and alternating standing rows, along with straight-arm lift rotations, tall kneeling halos, and rolling knee tucks.
While Skarsgård's preference in his personal life leans towards long-distance running, the training for these roles focused on fundamental lifting techniques to boost testosterone and facilitate muscle gain. The aim was to sculpt a physique reminiscent of a primate's build, emphasizing a broad back and trapezius muscles with less focus on chest development, rather than a conventional gym-built appearance. This training allowed him to gain approximately 25 pounds of muscle.
Skarsgård's recent work includes roles in "Pillion" and "Wicker," with the latter scheduled for release in October. He is also reprising his role in the sci-fi comedy series "Murderbot," with the second season expected to stream in 2027. He recently became a father with his girlfriend, Tuva Novotny. Skarsgård has spoken about how fatherhood has influenced his career choices, allowing him to prioritize family needs and be more selective about roles.