Alexander Dreymon Workout Routine and Diet Plan

Alexander Dreymon is a German-born actor who moved regularly from Europe to the United States during his early years to fulfill his lifelong dream of becoming an actor in Hollywood. He studied in Paris and London at the Drama Centre in London to get a degree in acting and drama.

Before he moved onto acting in movies and television, he began with the stage. Currently, his best shot at movies is from playing a role in the Last Kingdom which got him huge success and recognition. This role also got him much attention on his fit physique and superb agility! But what does he do to keep fit?

Well, Alexander Dreymon is a long-time practitioner of martial arts. He keeps posting on his social media handles about this art and gives his fans a peek into his daily routine now and then.

But let us dig deep into his daily routine that includes his workout routine and diet plan that he follows. This article will also show what are his dos and don’ts when it comes to fitness. Here are his physical statistics:

Alexander Dreymon Statistics

Height: 5’10

Weight: (approximate) 188 lbs.

Age: 35 years old

Alexander Dreymon Workout Routine

What are some of the things that Alexander Dreymon keeps in mind when it comes to keeping fit and working out hard in the gym?
  • It’s All In Your Head: Dreymon considers himself lucky enough to have been working with Magnus Samuelsson, the World’s Strongest Man in 1998. He says that Samuelsson taught him so many life lessons, including the value of determination and perseverance.
  • Martial Arts Master: Dreymon is a fan of Brazilian jiu-jitsu with Lars Wallin, a black belt in Brazilian jiu-jitsu and also a cousin of his co-worker, friend, and guide, Magnus Samuelsson.
  • Super Stuntman: Dreymon tries to do many of his own stunts, but he gives all the credits to his stuntman who keeps on teaching him a lot of tricks.
  • Alexander Dreymon on Staying in Shape: ‘A good friend once told me, “Every hour you spend at the gym is an hour you don’t spend at the library.”
  • Alexander Dreymon on his Fitness Routine: ‘I do at least an hour of Brazilian jiu-jitsu, and then 20-30 minutes of weightlifting.’
  • Alexander Dreymon on Combining Exercise & Acting: ‘On set, I do a lot of horse riding and sword fighting. That keeps you in shape.’
  • Alexander Dreymon on Exercise: ‘I have done martial arts my whole life so it comes easily, but I have never done proper sword fighting.’
  • Alexander Dreymon on the Importance of Stretching: It keeps the muscles healthy and useful, reduces the risk of injuries, and is a great way to wind down.’
  • Alexander Dreymon on 1998 World’s Strongest Man, Magnus Samuelsson: ‘He has so much knowledge about how to strengthen your body.’

Alexander Dreymon Routine

  • Brazilian Jiu-jitsu: 1 hr/day
  • Weight lifting: 20-30 min./day
  • Horseback riding & sword fighting: If he has access to those things during his shoots.

He does not really have time to hit the gym with a busy schedule but he says that his shooting sessions are a workout in itself because of all the battle scenes. He works out at home too.“During the shoot, I don’t have time to go to the gym. More often than not the scenes are a workout themselves. But I also have weights at home and found several ways to use the massive wooden kitchen table for strength training. You have to be creative and mix it up.”

He also does Brazilian jiu-jitsu and he clearly loves it. He says, “I love the strategic side and the fact that when you’re rolling there’s no way you can think about anything else, you have to be in the moment. It’s like a long, sweaty meditation.”

With his shooting for the Last Kingdom, he has learned horseback riding and learned to fight with swords too. He likes to perform a few of his stunts and he has had a great experience with that because he got to learn a lot of things. He admitted, “Learning how to communicate with the horses is definitely my favorite part. I still have so much to learn, it’s like learning a new language.”

Although, he does not do anything like yoga or pilates which are trending among other celebrities he is a big fan of stretching. He really loves to stretch all his body parts before and after any workout. “I don’t do either but I’m a big believer in stretching. I always stretch after working out or training and then again before going to sleep. It keeps the muscles healthy and useful, reduces the risks of injuries, and is a great way to wind down,” he says.

There are many other things that he likes to do which refreshes him up when he is not on the set working.“Brazilian Jiu-Jitsu is one of them for sure. Reading books and writing. Spending time with my family. I have a large family with lots of little kids. Playing games with them is the best way to switch off and tank up for me,” he says.

Clearly, he is big on stunts and a lot of practice and training is involved behind it. He has several coaches guiding him on how to perfect a stunt without getting injured. He says that he aims to make his look as realistic as possible without any external help. In his own words, “We worked with a brilliant stunt team lead by Levente Leszák, who practices natural horsemanship and so is very close to his animals. I think he applies the same patience he has with his horses to the actors that he works with. He is an excellent teacher, and I’m very fortunate to have had one-to-one horse-riding lessons with him. Having said that, I think most of the stunts you see in the battles were kind of learning on the job as we went along. The battle scenes were so much fun to film. They required quite a lot of waiting around, but it was worth it.”

We’ve seen actors put in a lot of work training for specific pieces of their roles. And there are a whole bunch of actors who like to perform their stunts themselves.

Calorie burning, people!

But he is also very shredded. And that’s because when he hits the gym, he hits it up really hard with an intensive workout plan. Here is his workout routine throughout the week.

Alexander Dreymon Gym Workout Plan

Training Volume:

4+ days per week


With his busy schedule and a lot of activities going on on the shoot, it is really hard to go to the gym every other day. However, Alexander Dreymon tries to push himself and when he is not on the set, he likes to hit the gym to blow off some steam.

Day One: Shoulders, Traps, and Cardio



30-45 min varied cardio (he prefers the treadmill and elliptical)

**This can be done before or after your workout**


  • Military Press 3×10
  • Shoulder Front Raise (with dumbbells) 3×10
  • Upright Barbell Rows 3×10
  • Arnold Press 3×10
  • Dumbbell Shrugs 3×10
  • Shoulder Flys 3×10
  • Clean and Press w/ Dumbbells 3×10
  • One Arm Dumbbell Snatches 3×10

Day Two: Back, Biceps, and Cardio



30-45 min varied cardio (He prefers the treadmill and elliptical)

**This can be done before or after your workout**


  • Deadlift 3×10
  • Dumbbell Rows 3×10
  • Dumbbell Curls 3×10
  • Hammer Curls (DB or Cable) 3×10
  • Cable Rows 3×10
  • Lateral Pulldown 3×10
  • Chin-Ups 3×10
  • Preacher Curls 3×10
  • Day Three: Chest and Triceps



30-45 min varied cardio (I prefer the treadmill and elliptical)

**This can be done before or after your workout**


  • Bench Press (Barbell or DB) 3×10
  • Incline Chest Press 3×10
  • Cable Flys 3×10
  • Tricep Overhead Extension w/ DB 3×10
  • Cable Pushdowns w/ Rope 3×10
  • Dips 3×10
  • Cable Kickbacks 3×10
  • Hex Press 3×10

Day Four: Legs, Calves, Cardio



30-45 min varied cardio (he prefers the treadmill and elliptical)

**This can be done before or after your workout**


  • Back Squat 3×10
  • Leg Press 3×10
  • Calf Press on Leg Press 3×10
  • Hamstring Curls 3×10
  • Weighted Step Ups 3×10
  • Weighted Lunges 3×10
  • Quad Extension Machine 3×10
  • Calf Raises 3×10

Bonus 1-2 Days: Activity Day

Alexander Dreyon does these exercises throughout the week when he has time to hit the gym. He focuses on all the major muscle groups because he is not that regular. He also keeps it active throughout the day. He likes to walk, run, go for a hike, and his all-time favorite Brazilian jiu-jitsu.

We know that a lot of hard work is put into action movies or series and naturally, Alexander has to stay fit for putting those kinds of efforts into it. But all his efforts would go to waste if he does not follow a great diet plan to go along with it. So moving on to what he eats in a day.

Alexander Dreymon Diet Plan

During his roles, especially for The Last Kingdom, he avoided highly processed food. He does not believe in following any strict diets to stay in shape because he has an intense routine and he needs all that calories for energy. He says, “We shoot in Hungary which is famous for food that’s slightly on the heavy side (understatement). I don’t have a specific diet, although I avoid eating meat and processed foods as much as possible. But is this action combined with the sub-zero temperatures—I basically stuff my face all day long.”

Dreymon basically has a fast metabolism, thanks to his great genes. He burns up all the calories without having to consciously work too much for it. However, he still leans on to good and healthy food that is not processed and is wholesome. He likes to have a lot of fresh fruits and veggies along with lean meats like fish and chicken. He also drinks a lot of water throughout the day because he needs to stay hydrated.

Naturally Clean

Although he is famous for his role as a Viking where we expect a huge appetite, his eating habits are super healthy. He selects whole foods over processed foods. He never really liked too much junk food in the first place. In his own words, he says, “I am drawn to foods that happen to be healthy.”

International Palate

Dreymon has traveled a lot in his lifetime and has lived in various countries. Therefore, it is quite natural that he has developed an international palate and he appreciates and enjoys foods from different regions as well. However, in his daily diet, he like Mediterranean foods that focus on fruits and vegetables along with seafood. He does not believe in depriving himself of any food groups and eats everything in moderation.

High Metabolism

Although he is known for remaining fit without working out too much, he confesses that it is not all about his high metabolism. He is naturally active and this helps him to burn more fat throughout the day.

What to Eat

A list of foods that Dreymon include in his diet:
  • Natural Foods
  • Fish
  • Vegetables
  • Salads
  • Quality Protein
  • Foods with pronounceable ingredients

What to Avoid

What Dreymon likes to avoid as much as he can:

  • Refined Sugar
  • Junk Food
  • Artificial Ingredients
  • Processed Foods
  • Hydrogenated Fats
  • Chemical Additives

Dreymon on his high metabolic and how he stays fit without the excessive workouts: ‘I have a naturally high metabolism, so I’m one of those types that people hate.’

What is the trick for him to choose his food, he says, “I think the closer it is to being alive, the better it must be for you.”

Let’s move on to what kind of supplements Alexander Dreymon chooses to have along with his diet because, with a busy schedule like his, it is natural to miss out on a few of them:

Alexander Dreymon’s Supplements

Whey Protein

He takes whey protein to build muscles. His diet is basically all about veggies and fruits along with some carbs and he tries to balance his protein requirements by including whey protein smoothies or shakes.


Whenever he hits the gym he makes sure to take a pre-workout so that he does not miss out on electrolytes during his workouts and remains fueled.

Green Supplement

Dreymon is huge on veggies but if he misses out on them because of his hectic schedule, he likes to grab a green supplement to complete his daily requirement.


BCAAs are great as intra-workouts and help to build lean muscles. It is great if you are having high-intensity workouts and so, Dreymon likes to incorporate it in his workout routine. It also helps you feel refreshed throughout the workout.


A supplement of l-carnitine can help in reducing lactic acid which also helps to reduce muscle soreness. It works great if you have sore muscles after a heavy workout.

That’s all about Alexander Dreymon’s workout schedule and diet plan that helps him remain top of his game.

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