This Is How You Can Get Alexander Skarsgård’s Tarzan Look

We all know Tarzan’s story of a boy growing up alone in the jungle, surrounded by wild animals.

Many directors have created their own version of the wild boy. While the story is a little different in each interpretation, one thing is certain – his looks. 

Alexander Skarsgård immediately realised that if he wants to get the job, he needs to spend some quality time at the gym. He booked the services of Hollywood’s #1 trainer Magnus Lygdbäck, to help him gain the extra muscles.

“We wanted to create a physicality close to his primate family, so there was a concentration on sculpting a broad back, huge traps, with less focus on the chest.” said Lygdbäck,  regarding the training routine.

Skarsgård even built an obstacle course at home to continue his training, where he could climb along bars using only his hands and leaping from obstacle to obstacle on all fours. 

In addition to his daily workout sessions, he had a strict 6,000-calorie diet custom-built to support all the new muscle mass.


His daily work-up:



Jogging: 10 minutes

Sprints: 6 sets of 1 minute

Max Sprints: 1 minute

Stationary Sprint: 1 minute



Bear Crawls: 5 sets of 1 minute

Deadlift (4 sets)

Set 1: 12 reps

Set 2: 8–10 reps

Set 3: 6 reps

Set 4: 12 reps (pyramid set)

Pull-Ups (4 sets)

Set 1: wide grip, max reps

Set 2: narrow grip, max reps

Set 3: wide grip, max reps

Set 4: narrow grip, max reps

Standing Alternating Rows with Dumbbells: 3 sets of 20 reps

Kettlebell Swing: 3 sets of 15 reps

Lateral Raise with Dumbbells: 4 sets of 12 reps

Moving Front Plank on Exercise Ball: 4 sets of 1–2 minutes


His Diet:

No gluten. No sugar. No dairy. During their bulk-up period, Skarsgard was consuming up to 6,000 calories a day, which is much more than most people should, or even could.


Omelet with spinach

Tea with homemade almond milk

Lunch 1:

Shrimp fried in olive oil and garlic

Lunch 2:

White fish fillet


Sweet potato

Lunch 3:

Poached eggs

Green vegetable


Smoked salmon

Brown rice

Brussels sprouts


What do you think? Are you up for the challenge?


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