How I Trained Alexander Skarsgård for The Northman

Preparing Alexander Skarsgård for his role as Amleth in The Northman was one of the most rewarding projects I’ve worked on. Having trained Alex for Tarzan, I knew he was ready to push himself to new heights for this epic Viking saga. This wasn’t just about looking the part—it was about embodying the spirit of a Norse warrior, blending brute strength with wolf-like agility.

Building a Viking Physique: The Process

When I got the call for this project, time was of the essence. Alex was already in Vancouver filming a TV series, so I flew there to start his prep. The first two months involved remote sessions and personalized programs to ensure he stayed on track even when traveling. We then moved to Belfast, Northern Ireland, for filming, where we intensified the regimen in a custom garage gym.

For this role, Alex needed to bulk up, emphasizing strength and mass over a leaner physique. Unlike his Tarzan transformation, we were less concerned with ultra-low body fat and focused on creating a larger, more intimidating presence.

Training Like a Viking: The Four-Day Split

Alex followed a four-day split program with five training days a week. Each day targeted specific muscle groups, ensuring adequate recovery while maximizing strength and size:

1. Day 1: Legs

2. Day 2: Chest and front-side shoulders

3. Day 3: Back and outside shoulders

4. Day 4: Arms

Every session began with a 5-10 minute warm-up, often on the rower to activate the back and core. We incorporated banded warm-ups to prime his shoulders and hips, critical for his action sequences, including axe fighting and stunt work. Each workout also included core training, varying the focus to target all core muscles over the week.

Prepping for Combat: Function Meets Strength

Amleth wasn’t just a Viking warrior—he was a hybrid of strength and agility. This duality shaped the training approach. We built strength through compound movements like deadlifts, while also focusing on mobility and injury prevention. Alex performed rotational movements and dynamic exercises to simulate the demands of swinging an axe or engaging in hand-to-hand combat.

Keeping Alex injury-free was paramount. On a film set, a single injury can halt production, costing millions. That’s why we balanced heavy training with mobility work, ensuring his body could handle the physical toll of the role.

Viking Diet: Fueling the Transformation

Alex’s diet was designed to support muscle growth and sustain energy during intense filming schedules. In the final three weeks before filming, we implemented a cutting phase to shred excess fat, enhancing his on-screen presence. Unlike longer cutting phases, this shorter timeline allowed Alex to enjoy his meals while staying focused on his transformation.

A Typical Back Day Workout

Here’s an example of Alex’s back day, highlighting the mix of strength and functional movements:

1. Warm-Up: 5-10 minutes on the rower

2. Banded Warm-Ups:

• Straight-arm pull-downs

• Wide upper-back pulls

• Lateral woodchucks

3. Farmer’s Walks: 30 steps x 3 rounds

4. Lat Pull-Downs: 10 reps x 3 sets

5. Alternating Standing Row: 16 reps (8 each side) x 3 sets

6. Straight Arm Lift Rotation: 16 reps x 3 sets

7. Tall Kneeling Halo: 10 reps x 3 sets

8. Rolling Knee Tuck: 1-minute hold x 3 sets

This routine balanced hypertrophy with functional strength, ensuring Alex could move fluidly on set while maintaining a powerful Viking build.

Why Alex’s Training Stood Out

What set Alex’s program apart was the attention to detail. Every exercise served a purpose, whether it was building brute strength or refining his movement for battle scenes. We reduced cardio to prioritize size and muscle mass, and every session included exercises to strengthen his shoulders and hips—key for injury prevention and performance.

Did Alexander Skarsgård Train Like a Viking?

Absolutely. Alexander Skarsgård’s commitment to his role in The Northman went beyond physical transformation. His training embodied the spirit of a Viking warrior—strong, agile, and battle-ready. Watching him bring Amleth to life on screen was a testament to his dedication and hard work.

If you’re inspired by Alex’s journey and want to take your fitness to the next level, check out the Magnus Method App. With access to my superhero training programs and nutrition guides, you’ll have everything you need to achieve your own transformation.

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