Tarzan Workout Program: One-Week Lean Mass Split

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

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.

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

Start

Lower Body
Day 2

Rest
Day 3

Chest and Front Delts

--

6

Yes

Start

Chest and Front Delts
Day 4

Rest
Day 5

Back and Middle, Rear Delts

--

6

Yes

Start

Back and Middle, Rear Delts
Day 6

Rest
Day 7

Arms

--

6

Yes

Start

Arms

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Written by Jeremiah Salas

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