Summer Is Coming With Nikolaj Coster-Waldau’s ‘Game Of Thrones’ Workout

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“Game Of Thrones” has finally come to an end after eight seasons. One of the most memorable characters in the show was Jaime Lannister, a.k.a. Kingslayer. Some fans loved him and some hated him, but everyone admired his physique and his sword fighting skills.

Jaime Lannister, played by Nikolaj Coster-Waldau, is a knight and the eldest son of the wealthy House of Lannister. Over the course of eight seasons, the character transforms from a devious villain to a noble hero. The character might be complex, but achieving Coster-Waldau’s warrior physique is quite simple with this “Game Of Thrones” workout routine.

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The 48-year-old actor proves that age is just a number. Despite his age, Coster-Waldau looks amazing and fights like a true knight. His physique in “Game Of Thrones” is similar to Brad Pitt’s in “Fight Club” or Daniel Craig’s physique in the “James Bond” movies.

The Kinobody Warrior Shredding Program is designed to build this Hollywood actor physique. The warrior physique can be described as a lean body with specific muscle proportions. You achieve this look by dropping body fat and gaining a healthy amount of muscle in certain areas.

This workout can help you achieve that warrior physique.

How Big Is Nikolaj Coster-Waldau?

Nikolaj Coster-Waldau is 6 feet 2 inches tall and he weighs around 190 pounds. We don’t see Jaime Lannister without a shirt on very much throughout the show, but he seems to be around 10-12 percent body fat.

Even though he has a lean physique in “Game Of Thrones,” Coster-Waldau got jacked in 2017 for his role in the movie “Shot Caller.” He gained 20 pounds of muscle for the movie, but he couldn’t maintain this physique for long, which indicates that he is a typical hard-gainer.

Hard-gainers usually have fast metabolisms which keep them relatively lean. However, without proper nutrition and an exercise plan, these guys usually end up being skinny-fat (a thin body with a high body fat percentage).

This isn’t what Coster-Waldau goes for; neither are we. By sticking to a workout routine and eating correctly, you can shed the skinny-fat persona and become a true warrior.

Key Characteristics of Nikolaj Coster-Waldau’s Physique

Nikolaj Coster-Waldau is tall and lean, with broad shoulders and a developed chest. He has athletic legs, but he isn’t incredibly jacked. Lean arms and a taut waist allows him to move freely in his armor during fighting scenes.

You don’t need lots of muscle to look good. In fact, a natural physique with a lean frame and ideal shoulder-to-waist ratio is the most attractive body type. This physique is the typical Hollywood look that you see on the cover of GQ magazine. When you achieve the warrior physique, your clothes will fit better, you’ll become more athletic and you get the chiseled jawline.

This Kingslayer-inspired “Game Of Thrones” workout focuses on developing your shoulders, chest and back. You’ll also do some lower body work to achieve the athletic look. Your goal is to get down to 6-12 percent body fat while getting stronger.

Getting down to a body fat percentage around 10 percent requires a smart, intuitive nutrition plan. The Warrior Shredding Program comes with a nutrition plan that teaches you the simple way to lean down to single-digit body fat level, all while enjoying life.

The Kingslayer “Game Of Thrones” Workout Routine

Even though the Danish actor never revealed his exact workout program publicly, he mentioned lifting heavy weights three to four times a week.

Kinobody has helped thousands of men achieve Nikolaj Coster-Waldau’s warrior physique with the Warrior Shredding Program. This “Game Of Thrones” workout uses the principles taught in phase one of this course. This eight-week phase is a balanced approach to give your body a good foundation to build on. You can then follow phases two and three to specialize and accelerate muscle growth in specific areas.

Coster-Waldau has also revealed that he does mobility work to keep up with the workout load for his age. If aches and pains in your body keep reminding you of your age, add some mobility work to your program to keep your body young and limber. The Kinobody Cardio Abs Mobility Program is an excellent addition to the “Game Of Thrones” workout routine, giving you the complete training experience.

Training Schedule

The “Game Of Thrones” workout routine is a three-days-a-week weightlifting program. Each workout takes around 40-45 minutes, which is the ideal duration to work out with maximum performance.

Workout A (Monday)

  • Incline Barbell Bench Press: 3 sets x 5-6, 6-7, 7-8 reps (reverse pyramid training)
  • Flat Dumbbell Bench Press: 2 sets x 8-10, 10-12 reps (reverse pyramid training)
  • Incline Dumbbell Curls: 3 sets x 6-8 reps (reverse pyramid training)
  • Machine Curls: 3 sets x 8-10, 10-12, 10+10 reps (Kino arm blasters)
  • Face Pulls: 3 sets x 10 reps (Kino rep training)

Workout B (Wednesday)

  • Bulgarian Split Squats: 3 sets x 6-8 reps (reverse pyramid training)
  • Romanian Deadlifts: 3 sets x 6-8 reps (reverse pyramid training)
  • Leg Extensions: 3 sets x 10-12 reps (reverse pyramid training)
  • Hanging Weighted Knee Raises: 3 sets x 8-15 reps (straight sets)

Workout C (Friday)

  • Arnold Press: 3 sets x 10 reps (Kino rep training)
  • Weighted Chinups: 2 sets x 6 reps (reverse pyramid training)
  • Seated Cable Rows: 2 sets x 8-12 reps (reverse pyramid training)
  • Triceps Rope Pushdowns: 3 sets x 8-10, 10-12, 10-12 reps (reverse pyramid training)
  • Lateral Raises: 1 set x 12-15 reps + 3 sets x 4-6 reps (rest-pause training)

“Game Of Thrones” Workout Notes

Warmup

Start each workout — just the first one or two exercises — with two warmup sets. Pick the first exercise of the day and do five reps with 60 percent of the working weight. Rest a few minutes and do five more reps with 80 percent of the weight. Then you’re ready to begin your working sets.

Reverse Pyramid Training

Most workout programs utilize the pyramid style of training, where you increase the weight and decrease the reps in each set. The problem with this method is your muscles get exhausted by the time you need to lift your heaviest weight.

With reverse pyramid training, you’ll perform your heaviest set in the beginning, when you’re fresh. That way, you can lift the most amount of weight possible and get stronger each week. In the subsequent sets, lower the weight and increase the reps to stimulate myofibrillar hypertrophy.

Kino Rep Training

Kino rep training is designed to give you a pump in your shoulders and arms. This high-volume, high-rep training style will stimulate sarcoplasmic hypertrophy and make your muscles look bigger.

Pick a weight and perform 10 reps. Rest a couple of minutes and increase the weight each set. Keep going until you’re unable to complete 10 reps. This is a fun way to add volume to your training and give you a break from the heavier weights.

Kino Arm Blaster

Use the Kino arm blaster method to get a crazy pump in your biceps. Pick a lighter weight and perform 10 reps. This will cause the blood and metabolic byproducts to accumulate in the muscle. Then you do 10 half-reps, which will stop blood from escaping the biceps area. The pooling of the blood in the biceps will give you a pump you have never experienced before.

You can see the application of Kino arm blaster here:

Best Supplements for “Game Of Thrones” Workout

A solid nutrition and workout program is mandatory to achieve a lean, muscular physique. As long as you are consistent with this workout plan — as well as follow the nutrition plan in the Warrior Shredding Program — you’ll lean down without wasting your money on fat burners and useless supplements.

However, there are some supplements that can give you a boost and speed up your results.

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A high-quality pre-workout, such as Kino Octane, can improve your performance in the gym. Scientifically proven ingredients included in Octane gives you smooth, sustainable energy without the post-workout crash and zero jitters.

You can also recover faster from your workouts and get stronger by using a post-workout supplement, such as Kino Gains. This high-quality post-workout mix includes the single most researched workout supplement, creatine monohydrate, along with other research-backed ingredients to maximize muscle gain.

Equipped with this workout, solid nutrition and key supplementation, you’ll look like a lean, athletic, powerful knight in no time!

Take the physique quiz to find the best program for your goals and check out the blog to discover other celebrity workouts — including Coster-Waldau’s screen companion the Mountain’s beastly workout — and free fitness tips.

Here’s to you “slaying” it in the gym!

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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