Dolph Lundgren Daily Routine

Hans Lundgren (born 3 November 1957), better known as Dolph Lundgren, is a Swedish actor, filmmaker, and martial artist.

Dolph likes to grab a cup of coffee before a hard workout or a brain-storming session on the set. It helps him perform better. According to Dolph, “Some research shows that coffee may lower your risks of Type II diabetes. Double espresso macchiato is my favorite!”

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Workout Routine

To get into his role for Rocky IV, Lundgren ate like a bodybuilder, which meant high-protein, low-fat, and low-carb.  To stoke his metabolism, he would eat every few hours, adding up to 5-6 meals per day. He also used supplements including amino acids and protein to increase muscle growth and aid with recovery. When he’s not filming, he’ll still eat clean and has lean protein, complex carbs and healthy fats, along with the occasional cheat to not feel deprived.

Lundgren on his Rocky Diet

‘I was living the life of a bodybuilder, and I actually continued training and eating like this for about 5 years around that time.’

Lundgren on Nutrition in the 80s

‘We really didn’t have anything like a nutrition plan back then, but we did practice carb loading before every fight. We would eat more protein and no carbs for 3, 4, even 5 days to deplete the body, and then would carb-up with complex carbs the day before.’

Lundgren on the Importance of Rest for Overall Health

‘At least once a week, I try to have one day where I have nothing planned so I can get up and just go back to bed and lay around and recharge my batteries.’

Lundgren on Aging & Training

‘When you’re 25, you just go to the gym and lift, or just go for a run and push through it. You can still do that when you’re older, but you’ll pay the price the next day.’

 1985's Rocky IV turned Dolph Lundgren into a superstar as he took on Sylvester Stallone in the epic finale battle

Lundgren on Exercise

‘It’s just one hour a day, and then you can enjoy the other 23 hours.’

Lundgren on Why he Likes Beach Walking

‘Your bare feet making contact with with the earth has a healing quality. Plus the view and the fresh air—you can’t beat it!’

Lundgren on Outdoor Training

‘Hard surfaces take a toll on your joints. The softer the surface and the thinner the shoes, the better.’

Lundgren on the Mind-body Connection of Martial Arts

‘I try to keep the martial arts up. It’s a good thing, not just physically, but also for your mind.’

Lundgren on Meditation

‘I do a little bit of yoga-stye meditation. Relaxing and breathing even just 1 minute a day makes a big difference.’

Lundgren on Performing his own Stunts

‘I usually pick up a scar a movie.’