Let’s be honest, everyone admired Ivan Drago in Rocky IV. Standing at 6’6”, he was an absolute beast on screen. Nearly forty years later, not much has changed. Dolph Lundgren still looks like he could don that Soviet-engineered physique all over again.

So how has he managed to stay fit even into his 60s? Let’s hear the answer from the man himself.

Dolph Lundgren’s Three-Day Split Routine

“I do about 15 minutes warm-up and then 10 x three-minute rounds once a week, either with the bag or shadow boxing. I then do push-ups and sit-ups for three minutes on, three minutes off. It varies, but right now I am doing one day a week or two and then hiking,” said the Rocky legend in a conversation with Muscle and Health.

His Three-Day Splits look something like this:

• Day one: Back and Biceps
• Day two: Chest, Shoulders, and Triceps
• Day three: Legs

Lundgren doesn’t like to overdo things in his 60s; he keeps his training clean, focused, and manageable. “When you get to a certain age, it’s pointless trying to overdo it.”

“I don’t like to lift super heavy. I find if I go too heavy, it just makes me tired, I don’t have time to recover, and I don’t get any gains from it,” He asserted.

Like every celebrity, Dolph has a routine of his own, but he likes to tweak it based on his convenience. “I have a plan in the evening for what to do the next day,” he says, “but I adjust based on how I feel. If I don’t feel like doing something, I won’t go.”

Lundgren Doesn’t Push Beyond His Limits

Yeah, when he was in his 20s, he was an absolute beast, throwing around heavy weights. But times have changed, and his body now requires him to take it easy, which is exactly what he prefers these days. He is also a martial arts enthusiast.

“When I was 27, I had the core strength there so I could do crazy stuff,” he says in his conversation with Men’s Health. “As you get older, you lose those stabilizing functions.”

So today, Lundgren spends extra time training them, focusing on side planks.

These days, he opens with a 30-rep set, then does 20 reps, then 15, and then 10. “When you start with that many reps, you get blood into the muscle. Each set after the first one gets easier.” He concluded.

Dolph Lundgren advocates a healthy lifestyle built around a clean diet and gallons of water each day. In his day-to-day routine, he ensures he consumes the right balance of protein, healthy fats, and carbohydrates, no more, no less.

At 68, he still looks like he’s in his 40s, and that’s all thanks to his healthy habits. Given that, would you consider following his workout regimen?

Written by

Suryakant Das

Edited by

Joyita Das