Tarzan Workout Program: One-Week Lean Mass Split | Muscle & Fitness

Tarzan Workout Program: One-Week Lean Mass Split

This routine transformed Alexander Skarsgård from stingy hardgainer to lean machine.

The Tarzan Training Program

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  • Goal

    Build Strength and Lean Mass

  • Skill level

    Intermediate

  • Duration

    4 Days

  • Type

    Muscle Endurance, Strength Training

  • Goal

    Build Strength and Lean Mass

  • Skill level

    Intermediate

  • Duration

    4 Days

  • Type

    Muscle Endurance, Strength Training

To get his midsection into Tarzan shape, Lygdback had Skarsgård perform a variety of abdominal flexion and rotational exercises as well as anti-rotation, anti-flexion, and anti-lateral flexion to work his deep core musculature and protect against injury. They would train abs every other day.

SEE ALSO:Beast Mode: How Alexander Skarsgård Became Tarzan

tarzan-alexander-skarsgard

During his mass-gain cycle, Skarsgård would perform two to four conditioning workouts per week, which focused on full-body, functional movements like bear crawls and sprints. “We would do very short sets because we didn’t want to waste much time on things other than building muscle,” explains trainer Magnus Lygdback. “But because it was Tarzan, we did need to work on his movement and explosiveness, too.”

The Plan

  • Goal

    Build Strength and Lean Mass

  • Skill level

    Intermediate

  • Duration

    4 Days

  • Type

    Muscle Endurance, Strength Training

The Tarzan Training Program

  • Day 1

    Lower Body

    --

    5

    Yes

    Lower Body

  • Day 2

    Rest

  • Day 3

    Chest and Front Delts

    --

    6

    Yes

    Chest and Front Delts

  • Day 4

    Rest

  • Day 5

    Back and Middle, Rear Delts

    --

    6

    Yes

    Back and Middle, Rear Delts

  • Day 6

    Rest

  • Day 7

    Arms

    --

    6

    Yes

    Arms