Kellan Lutz – Hercules Workout (Actual Exercises!)
Put the U in Hercules by training like a warrior / athlete with athlean-x
Kellan Lutz, known for his ripped, athletic physique in the Immortals and Twilight movies, is at it again as he plays the role of Hercules. If there is one thing Hercules is known for, it’s having strong shredded muscle. To achieve this look, the Kellan Lutz Hercules workout looked remarkably similar to the training you see on this channel each week.
Lutz focused on workouts that were brief but intense so as not to overtrain or waste time in the gym. Also, his workouts focused on integrating multiple muscle groups into the same movements. Very seldom will you perform a single move in athlean-x training that doesn’t involve your core to some degree.
4 Hercules workout exercises were included in this workout video to show you the exact moves Lutz did during training. These are:
1. Running Pullups – In this exercise, you perform a pullup and then hold yourself at the top (the most contracted position) and chop your legs as if you are running or pedaling a bicycle. This engages the abs as well as a hefty dose of upper body strength.
2. Split Squat DB Press – This Hercules workout exercise demands a stable lower body in order to press the dumbbells overhead. Ground based training at it’s finest.
3. Springboard Pushups – This insanely explosive upper body exercise can easily be one of the hardest versions of the pushup. Try it for yourself and see why it became a staple exercise of Kellan Lutz in his workout program.
4. Lunge Rows – Again, by assuming the split squat stance on this exercise you get not only a powerful back builder but also a challenge for the lower body as well.
As you can see, the Kellan Lutz workout involved much more than working out. It had a purpose and a goal, and therefore should be called training instead.
If you want to develop your own Hercules like body, then it’s time to perform a complete workout program similar to exactly what Lutz was doing himself. Head to and get in the best shape of your life in the next 90 days.
For more celebrity workout videos, nutrition and diet tips, and muscle building tips to look like Hercules, be sure to subscribe to our channel here on youtube at
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Music Name please?
The only thing Herculean about Lutz is that he is probably bisexual.
the real hercules trained 1 month in a year, during his filming times. ! how about that
Love love love all your videos!! More burst training please
nice & creative wi pull ups and pressups, good variations 🙂
Looks like crossfit to me @RobertFrank615
Man, that pushup looks awesome.
So how many reps for each move we have to do? And how many rounds recommended?
i love you you are the best
Scott Adkins workout! please
I love the video! I'm an aspiring bodybuilder! I'm definitely gonna spice up my workouts with some of these moves!!! Thanks!!!
Ill try this
u are so hot man .I love to listen to you..
Kellan Lutz is a terrible actor and the movie is terrible as well.
if you dont have access you cable rows, what exercise would you replace that with?
What if your are just starting out? These exercises are more advanced.
hey if you dont have ropes what can i use for the kneeling rowing exercise??
I did this as a circuit for 4 sets which makes for a grueling workout.
I cant wait to try the split squat db presses! Thanks for sharing excellent workouts!!!!!
So how many sets and reps
As always, Jeff gives great ideas and variations on workouts. Be careful with these push-ups and start gradual. One improper move could mean tearing a rotator or labrum. Quite frankly, unless you are an elite athlete or dancer, I have never seen a reason to perform these nor would I have my general clients perform them.
Whats about sets and reps ? Do you have to do a little extra for legs ?
Jeff what will be the modification for the insane "springboard push-up"?
hey there is there anything else we can replace with the kneeling cable rows if we're at home and have no cable to work with?
How long have you been working out? so lean x)
As a former College Athletic Trainer, I LOVE the "constant change" workouts!
BUT…I had a TERRIBLE time getting the Coaches to agree to let me train 'their players' this way…even in the off seasons! [You know…the old "We've NEVER done it that way before!"]
Only one Coach agreed…and That Program was the ONLY one to bring home a National Championship in their Division! But, alas, the other Coaches STILL refused any form of training — even "cross-training during off season(!) — that they had not done since high school…
Awesome workout. I'm going to incorporate those running pull ups into the core workout I'm about to do.
I can only do 5 pull ups. How would you suggest I start?
Hi Jeff.
I wanted to ask you for a video about a "cardio workout at home" without cardio machines.
I don't have a park to go running so I was wondering waht kind of workout to do.
Thanks.
Nice!
great workout!!!!
You are the real deal. I appreciate the videos and following you. And i was inspired to leave you with this quote that you can share with others…"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." -Socrates
thanks, jeff!
You are the real deal. I appreciate the videos and following you. And i was inspired to leave you with this quote that you can share with others…"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." -Socrates
thanks, jeff!
@Jeff Cavaliere I am an ordinary guy with a normal physique and body fat ranging from 17-20 percent. I do like your workout a lot but the equipment's you use like bands and machines and medicines balls are not available with me. I only have dumbbells and barbels. Is there anyway you can suggest me to cut down on this fat percentage.
These push-ups are sick but I really love them