Kellan Lutz Workout



The workout we have come up with today to post is the Kellan Lutz Workout! This one is inspired by the physique that Kellan Lutz has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Kellan Lutz Stats:

Height: 6’1
Weight: (approximate) 195 lbs
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Kellan Lutz Workout:

Training Volume:

3-6 days per week


You’re going to likely want a high volume routine for Lutz’s training considering his activity level is so high. That being said, you don’t have to hit the weights every single day, as he admits to slacking in that department at times, BUT, he is always actively going for a run and getting in some form of activity and training.  For that reason I’ll be programming you 2 days of training for the gym (based on what he shares with and Men’s Health), a bodyweight day to fit in on ANY day, a cardio day, and CrossFit programming as Lutz literally told his trainer to shock him with new bootcamp, intense workouts every day he comes.

Kellan Lutz Workout: Men’s Health Programming

Warm Up:

Jog 10 min


Dumbbell Floor Press


Barbell California Press


Swiss Ball Pull Overs


Landmine Press


Plate Halo


Medicine Ball Slams


Kellan Lutz Workout: Bodybuilding .com Hercules Style

Warm Up:



Treamill Circuit: 3 Rounds

Raise the Incline AND Speed Every 2 Minutes

Run for 2 min

50 Steps of Bear Crawl (on Treadmill)

Run for 2 min

20 Dips

Upper Body Circuit: 3 Rounds

20 Machine Side Lateral Raises

20 Decline Push Ups

20 Machine Incline Press

20 Decline Dips

20 Machine Bench Press

20 Decline Push Ups

Kellan Lutz Workout: Bodyweight and Calisthenics Day


Run 20-30 minutes


Push Ups


Sit Ups




Box Jumps


Pull Ups


Kellan Lutz Workout: Cardio Day

30-60 minutes of varied cardio based on these options:

Treadmill, Rower, Stair Master, Elliptical

Kellan Lutz Workout: CrossFit WODS


Complete one of these Crossfit WODs (make sure to vary them):


Three rounds for time:   
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)


Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)


For time: 
30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine


21/15/9 reps for time:    
Thrusters at 95 pounds

 “Newport Crippler”

For time:
30 back squats loaded with your body weight equivalent
1-mile run


For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:
Do as many burpees as possible


For time:    
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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