Search

This is how Alicia Vikander trained for her Tomb Raider role

This is how Alicia Vikander trained for her Tomb Raider role

Hear it from the man who trained her

Text: Meeran Mekkaoui


Image: Instagram

If you've watched Tomb Raider, you've probably seen Alicia Vikander's seriously ripped physique for her role as Lara Croft. And it took months of hard work to achieve...

This past weekend, the highly anticipated Roar Uthaug-directed film Tomb Raider officially landed in movie theatres across the Middle East and whilst movie-goers were itching to see the reboot since the announcement in 2016, it was Alicia Vikander's physique that really had everyone talking. 

Succeeding Angelina Jolie for the role of Lara Croft, the Louis Vuitton brand ambassador (who donned the brand's ensembles during the world premiere of Tomb Raider), worked with Swedish trainer and nutritionist Magnus Lygdback for seven months prior to shooting the film. 

Lygdback (who is also responsible for Gal Gadot's shape for the upcoming Wonder Woman 2 and Ben Affleck's physique for Justice League) set an exercise regime and demanding meal plan for Vikander to follow and exclusively told SELF magazine"I started Alicia on a nutrition plan for her to gain muscle and to boost her metabolism. I also sent her video workouts consisting of mostly weight lifting to build muscle and movement training to help build her into the Lara Croft character."

Far from an easy-going exercise plan, Lygdback's philosophy seems to be all in or all out and combines workouts, nutrition and sports psychology. Speaking to Men's JournalLygdback revealed the specifics of his Lara Croft-worthy workout: 

Day One: Legs

Deadlifts: 4 sets, 12 reps
Front Squats 4 sets, 12 reps
Leg Press: 5 sets, 12 reps
Lunge (with weights): 3 sets, 20 reps
Skate Jumps: 4 sets, 30 reps

Day Two: Chest and Shoulders

Chest Press: 4 sets, 12 reps
Push-Ups (on dumbbells): 4 sets, max reps
Push-Ups (on bench): 3 sets, max reps
Machine Flys: 4 sets, 15 reps

Day Three: Back and Shoulders

Machine Pulldowns: 4 sets, 12 reps or Pull-Ups: 5 sets, max reps
Standing Row (with Olympic bar): 4 sets, 12 reps
Straight-Arm Pulldowns: 4 sets, 12 reps
Windmill (with dumbbell rotation): 4 sets, 20 reps
Lateral Raises: 5 sets, 15 reps

Day Four: Biceps and Triceps

Alternating Biceps Curls: 4 sets, 16 reps
Tricep French Press: 4 sets, 12 reps
Biceps Curl (with bar): 4 sets, 12 reps
Superset Bicep Curls: 4 sets, 12 reps (into)
Tricep Pushdown: 4 sets, 12 reps

Nutrition

Three meals a day and two snacks a day, with lunch and dinner including 40g of protein, 40g of good carbs, and 30g of healthy fat. Snacks were all protein-based including, for example, chicken skewers, sashimi, or grilled octopus.

Now, find out how Blake Lively lost almost 30kgs

Related articles

Buro 24/7 Selection

More