Amazing 7-Day Tarzan Training Program

Alexander Skarsgard was given just four months to make the incredible body transformation that turned him from skinny runner into the lithe, muscular and athletic-looking King of the Jungle.

Skarsgard’s trainer and nutritionist Magnus Lygdback says it all came down to good old fashioned hard work, blood and guts training in the gym and a gargantuan diet of 7,000 ultra-clean calories that could probably feed a Silverback for a week.

Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

“This is a muscle-building workout. It’s a combination of high and low reps. Alexander came from simply running – he didn’t work out before I met him. You can’t take someone like that and put them on a routine that is super heavy and super focused on hypertrophy. This was more a combination of heavy weights and low weights, like with the pyramid sets.”


“The program is based upon building as much muscle mass as possible. It focuses on big muscle groups, a lot of sets per muscle group and is split into a four-day programme which is all ideal to build quality muscle mass. It’s not bulking up but putting on lean muscle mass.

“It was about getting shredded; making sure you get a man who really looks like he grew up in the jungle fighting animals. So if you want to look like you could beat a lion in a fight, this one’s for you.”


“It’s a good plan for a beginner, it’s for everyone. It’s for people that want to build muscle, of any level really. Just adapt the weight accordingly.”

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Report: He Put On 20+ Lbs Of Muscle Without Trying – See How


“Here, I’ve given you a week long programme. Obviously I trained Alexander for eight months and it would be impossible to fit everything we did into this article. But this is a good example for you to follow.”

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Day 1: Leg day!

  • Squats x 4 sets, pyramid reps: 12 reps (lowest weight), 8 reps, 6 reps (heaviest weight), 10 reps (back to low weight). “I love pyramid sets because it works the muscle in every way possible; endurance and hypertrophy. You start with lots of reps and little weight and then as the reps get less you go heavier and heavier. And then lastly, a low weight and high reps again. It’s pretty extreme.”
  • Deadlifts4 sets x 8-10 reps. “This is a fundamental move that builds great strength and makes the body release more testosterone and human growth hormone. If you’re strong with the deadlift, you decrease the risk of getting an injury in your back.”
  • Leg press3 sets x 12 reps. “Allows you to lift very heavy without being too much of an isolated exercise.”
  • Skate Jumps3 sets x 30 reps. “You balance on one foot and then you jump explosively from side to side. It works all three parts of the glutes and your fast twitch muscle fibres. It builds great quality muscle and explosiveness.”
  • Frog Jumps3 sets x 10 reps. “Frog jumps are almost like a rabbit hop. You’re squatting down and then explode forward. It works the quads and hamstrings and calves. It focuses again on the fast twitch muscle fibres.”
Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

Day 2: Chest, Front Side Shoulders

  • Barbell bench press x 4 sets, pyramid reps: 12 reps (lowest weight), 8 reps, 6 reps (heaviest weight), 10 reps (back to low weight). 
  • Incline dumbbell bench press4 sets x 10 reps. “The ideal angle is around thirty degrees.”
  • Cable flies3 sets x 10 reps. “Keep your shoulders back, and concentrate on working from the outside to inside, not pressing forward so much.”
  • Sitting front shoulder press3 sets x 10 reps
  • Burpees3 sets x max reps.

Day 3: Back, Outside And Backside Shoulders

  • Chin-ups, 4 sets x max reps. “Alternate between wide and narrow grip.”
  • Sitting row4 sets x 10 reps.
  • Standing alternating dumbbell row3 sets x 20 reps. “Put two dumbbells on your hips. Drop one at the time in front of you (whilst bent over at the hip) and pull up again.
  • Wood chop4 sets x 10 reps. “Wood chop is in a cable cross from down to up or up to down. You rotate your body and chop from your shoulder down towards your knee, and rotate your whole body. Like you’re hitting a baseball with a baseball bat, but down. It works many muscles at the same time; your obliques, the whole core and the shoulders, chest and back. It’s a great fat burner but also builds stability and movement.”
  • Backside shoulders4 sets x 15 reps. “With a pair of dumbbells, stand bent-over at the hips. Rotate the dumbbells out and go slow on the way back in.”
  • Outside shoulders4 sets x 15 reps. “Use lateral raises to work the outside of your shoulders.”

Day 4: Biceps & Triceps

  • Dumbbell biceps curls, dumbbells 4 sets x 16 reps (8+8) 
  • EZ curl biceps 4 sets x 10 reps
  • French press 4 sets x 10 reps. “Lie down on a bench with a barbell (light weights) held above your head. Bend at your elbows and lower the bar towards your forehead, then press it back up to the start position.”
  • Triceps with cable cross, front head press 4 sets x 10 reps
  • Superset in cable cross x 3 sets:
    • Bicep curl, straight grip x 10 reps
    • Tricep push down x 10 reps 

Core: Every other day! 

  • Core 1: Static core exercise and straight abs. 
  • Core 2: Obliques and rotation exercises.