Florian Munteanu Workout and Diet Plan: Train like Victor Drago and Razor Fist!


Florian Monteanu is an absolute monster!

Not only is he ginormous, but he also is incredible at bulking up or cutting down for his roles and coming in looking as aesthetic as we’ve seen here at SHJ.

Most known for his role in Creed, Florian plays Victor Drago, who [in the movies] is the son of Ivan Drago, played by Dolph Lundgren.

He also plays alongside an incredible cast with Michael B. Jordan and Sylvester Stallone and still comes out somehow looking JACKED.

Now he also has a few upcoming films in some big roles like Razor Fist in Shang-Chi alongside Simu Liu, and even Borderlands as Krieg!

Florian Munteanu Stats:

Height: 6’4

Weight: (approximate) 235-245  lbs.

Age: 30 years old

Florian Munteanu is huge.

To put his 6’4 and 240 lb. range into perspective: he’s right around the size of Dwayne “The Rock” Johnson!

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

Florian Munteanu Workout 1

Florian Munteanu Diet and Nutrition

In an interview with Men’s Health we learn that Florian Munteanu focused on a high protein diet to cut weight to step into the ring as Victor Drago.

This helps to retain the mass that he had while he is cutting down to lean out and show a lower bodyfat percentage.

Men’s Health and Munteau share:

Munteanu inhaled protein day and night (aiming to eat a gram per pound of body weight). But his evening meals focused on one protein source. “I kept it very basic,” he says. “Only vegetables and tuna.” Tuna is a high–protein, low-fat fish, with one gram of fat per 100 calories.

This is common for male celebrities, and we’ve actually seen this among a lot of the top celebrities – which is also one of the reasons it’s part of our 4-Tier-Nutrition-System within our Core Programs (although we use 3 different levels of protein intake depending on goals/gender/etc.).

Part of his diet also varied depending on whether he was recomping, bulking, or cutting though…

Here’s a quote from his trainer from an interview with Muscle and Fitness about their nutrition planning:

“The first weeks, we built up more muscle weight by eating more carbs in the form of mashed potatoes, pasta, and oatmeal,” Wolfinger says. “The last five weeks before the shooting, we reduced carbs to shred down.”

And in an interview with GQ we learn even more:

What was your typical diet while training for the film?

It was pretty monotone. I’m not the guy who loves cooking that much. I try to keep it as simple as possible: chicken, rice, and vegetables, all day, all night. I mix it up with some tomatoes and avocados. Maybe some hummus, if I had a good day and I thought I was losing a lot of body fat. Breakfast was cornflakes. I tried to have at least something—it’s not really a cheat meal—but you eat some sugar in the morning and it gives you a lot of energy. I like milk. I like drinking milk.

You were eating cornflakes for breakfast while trying to lose 20 pounds?

The thing with me is that my genetics are pretty awesome. We were training a lot—like five hours a day. If I keep training, I’m burning a lot. If I eat it in the morning right before we start training and then I keep it clean during the day and at night, it doesn’t hurt me at all.

Do you hit the protein shakes pretty hard?

If you want to gain muscle, you’ve got to increase your protein level. I would say I drink four or five shakes a day.

When he mentions his genetics he’s likely talking about the fact that he is 6’4 and over 200 lbs., ON TOP of training that much, so he could EASILY eat thousands and thousands of calories per day above a “normal” person.

Florian also mentions the fact that he was still eating cereal and even pizza (which he also loves), as well as his love for milk.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

Florian Munteanu Workout 2

Florian Munteanu Workout Routine Research

Florian Munteanu was training like crazy to prepare for his roles.

Jumping back to the interview with his traing, Wolfinger states:

“We try to make the cardio workouts very multifaceted,” Wolfinger says. “We obviously had to put more time into the boxing workouts and also the choreography for the movie scenes. We also did a lot of HIIT workouts, swimming, treadmill running, and sprint training.”

If you’re trying to drop body fat, instead of counting reps, put your workout against the clock. Do each move for 45 straight seconds, banging out as many reps as you can, then rest for 15 seconds before beginning your next set.

And Munteanu tells Men’s Health:

“We were training every day for five or six hours, because I had to shrink down,” says Munteanu. You don’t have that kind of time, so maximize your half hour in the gym.

As far as his training style, building on what Wolfinger had shared with M&F, Munteanu added this to his interview with Men’s Health when asked if he was going to be training like Ivan Drago from Creed II:

“No way,” Munteanu tells Men’s Health. “I personally like the old-school style of training. And you actually see that in the movie. We train the Russian style, old-school, not modern, not trying to make things easier. Just go through the pain the old-fashioned way.”

It’s the way Munteanu has always trained, going back to his days as a boxer in his native Romania. Ask him to build a home gym, and he keeps it simple. “Definitely give me a bench press,” he says. “And a heavy bag. And I would go for a treadmill. That’s all I need.”

He also makes sure to add running and cardio into his three top tips with them, which aligns with what his trainer told M&F as well.

He says:

Munteanu kept his cardio sessions simple, running for a half hour. His game plan with running: a few miles at a consistent pace three days a week.

Even though Florian Munteanu is okay with keeping his training simple, we can obviously tell he trains at an INSANE volume.

He already mentioned that he was training five or six hours a day to get shredded, but he also told GQ that he trains his abs four times a day…!

Here’s how he explains it:

Don’t be surprised when you see a ton of hanging leg raises or knee raises on top of the oblique work and crunch movements thrown into this one.

We’re going to be training at a super high volume like Munteanu, based on all the things he told us, but we’ll take his advice and utilize the time we have to bang this one out in what is hopefully just a couple hours…and not five or six!

Get ready for VOLUME…

Florian Munteanu Workout Routine

Florian Munteanu Workout Routine (1)

Training Volume:

6 days per week

Explanation:

We’re going to be training 6 days per week and hitting a split like we’ve seen from other monsters like Dwayne Johnson and Mehcad Brooks (both the same height and as jacked as Munteanu with similar training to what Florian and his trainer make mention to).  What will be unique about this one is that we’ll also be hitting abs HARD three times a week and running three times a week for a half an hour (as Munteanu mentions to Men’s Health).

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Florian Munteanu Workout Routine: Sample Schedule

Monday: Chest and Core Work

Tuesday: Shoulders and Cardio

Wednesday: Triceps and Core Work

Thursday: Back and Cardio

Friday: Legs and Core Work

Saturday: Biceps and Cardio

Sunday: Rest Day

Mehcad Brooks Workout: Chest and Core Work

Warm Up:

10 Minute Incline Walk

Chest Workout:

Barbell Chest Press:

4×12

Incline Dumbbell Press:

4×12

Cable Crossovers

4×12

Dumbbell Flyes

4×12

Dips

4×20

Push Ups on Medicine Balls

4×20

Core Work:

Hanging Leg Raises

4×25

Sit Ups

4×25

Oblique Crunches on Machine

4×30

Mehcad Brooks Workout: Shoulders and Cardio

Warm Up:

Jump Rope

3×100

Shoulder Workout:

Barbell Overhead Press

4×12

Cable Front Raises with Bar on Cable

4×12

Dumbbell Arnold Presses

4×12

Cable Shrugs

4×12

Rear Delt Cable Raise

4×12

Pull Ups

4×12

Cardio:

30 Minute Run (Treadmill or Outside at a Consistent Pace for a “Few Miles”)

Mehcad Brooks Workout: Triceps and Core Work

Warm Up:

10 Minute Incline Walk

Tricep Workout:

Skull Crushers

4×12

Overhead Tricep Extension with Weighted Plate

4×12

One Arm Reverse Grip Tricep Extension

4×12

Tricep Push Downs

4×12

Close Grip Bench Press

4×12

Cable/Dumbbell Kickbacks

4×12

Core Work:

Hanging Knee Raises with Twist

4×25

Cable Crunches

4×25

Russian Twists with Kettlebell

4×30

Mehcad Brooks Workout: Back and Cardio

Warm Up:

Jump Rope

3×100

Back Workout: 

Deadlift

4×12

Wide Grip Lateral Pull Downs

4×12

Close Grip Lateral Pull Downs

4×12

Heavy Close Grip Cable Rows

4×12

Wide Grip Cable Rows

4×12

Wide Grip Pull Ups

4×12

Cardio:

30 Minute Run (Treadmill or Outside at a Consistent Pace for a “Few Miles”)

Mehcad Brooks Workout: Legs and Core Work

Warm Up:

10 Minute Incline Walk

Leg Workout:

Squats

4×12

Calf Raises

4×12

Dumbbell Weighted Lunges

4×12

Leg Press

4×12

Hack Squat

4×12

Box Jumps

4×12

Core Work:

Hanging Leg Raises with Pause

4×25

Weighted Sit Ups with Twist

4×20

Side Planks

4×30 seconds

Mehcad Brooks Workout: Biceps and Cardio

Warm Up:

Jump Rope

3×100

Bicep Workout:

Preacher Curls

4×12

Dumbbell Hammer Curls

4×12

Spider Curls

4×12

Overhead Cable Curls

4×12

Zottman Curls

4×12

Chin Ups

4×12

Cardio:

30 Minute Run (Treadmill or Outside at a Consistent Pace for a “Few Miles”)

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