Sam Corlett Workout Routine and Diet Plan: From Sabrina to Vikings!


Sam Corlett went into Sabrina with six pack abs and people noticed.

Now Corlett has his role in Vikings: Valhalla, also with Netflix, and people are noticing even more – which in turn has flooded our request form.

If you guys have been following me at SHJ for a while now you’ll know I am a huge fan of Vikings and we already have workouts based on research into Katheryn Winnick, Clive Standen, Alexander Ludwig, and more!

Now we get to have a new cast to come fill up some of our Celebrity Workouts Database, especially considering the immediate success of Vikings: Valhalla.

Sam Corlett Stats:

Real Name: Sam Corlett

Height: 6’

Weight: (approximate) 175 lbs.

Age: 26 years old

Corlett comes in right below the average height (which isn’t so average) we’ve seen among male celebrities.

And his 175 lbs. actually came in a bit heavier than I was expecting from his body style.

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.

Sam Corlett Workout 1

Sam Corlett Diet and Nutrition

There’s not much out there on anything super precise regarding Sam Corlett’s nutrition other than one thing…

The one thing we do know about his restrictions on his nutrition is the fact that he is vegan/completely plant based.

In an interview with Netflix regarding the role, this is what he says about his diet:

What physical transformation did you require? Did you eat like a Viking? Is there a Viking workout plan?

Food-wise, I’m plant-based, so I just ate a lot of food. I was about 82 kilos [180 pounds] when I finished Sabrina, and they wanted me to put on weight, so I just ate a lot and put on about 10 kilos [22 pounds] in a couple months and was working out a lot.

He tacked on roughly twenty pounds for his role in Vikings: Valhalla, which meant a TON of food.

But, we should also acknowledge the fact that with his plant based diet it was pretty easy when it came time to cut back down ahead of filming.

Here’s what he told Daily Mail:

‘I’m also plant-based and that helped with the shedding of weight, if you will,’ the actor said of eating well in preparation for the role.

Which basically means Corlett was increasing overall caloric intake for his bulk, and cutting it by going back to his normal way of eating for his cut.

He also told Men’s Health that he was intermittent fasting a bit when it came time for the cut as well, which is something you know we love throwing into our 4-Tier-Nutrition System as well at SHJ:

“I was intermittent fasting, I was high-intensity interval training. As soon as I got the role, they really wanted me to put on size, so it was straight to the gym and eating a lot of food.”

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.

Sam Corlett Workout 2

Sam Corlett Workout Routine Research

When we move into Corlett’s training we have a ton of information to work with.

The first bit I want to start with is the rest of the information from the interview with Netflix, leading with the rest of what he had to say to the question above:

I’ve got an athletic background. To really dive into it, the days consisted of, on set, I was waking up at about 3:30, getting my meditation on, going for a 7K run, doing a little yoga. I jumped into the ocean, just a little dip to get rid of inflammation and feel a bit more primal, and then get picked up and go to the set. Do all the work, and then come back home, and it was more of a lift in the afternoon. I did a lot of animal work, a lot of crawling, a lot of primal holding sequences. As it comes to the later half of shooting, it becomes an endurance feat. You don’t want to go past that exhaustion, especially when we’re getting six hours of sleep.

From there they go on to ask about his athletic background, which he says this to:

What is your athletic background? What sports did you play growing up?

I played a lot of rugby growing up and basketball. I was captain of both at school, and they were certainly my passions. I played the fly half, which I guess you can equate to the quarterback role in rugby — the playmaker. I think the spatial awareness that you find in basketball, knowing that you pass the ball that way and that the opponent looks that way, that’s very helpful when you’re being spatially aware of where the camera is and where the other fighters are.

They continue to talk about his surfing background and being athletic at every chance he could be, and then they move on to talk about how his training switched from what it was for Sabrina to what it has been now for Vikings: Valhalla.

This is a fun conversation, and we’ll be building on this with what he also shared with Men’s Health in a recent interview as well:

How long before filming did you start training? How different was Vikings training from your regular workout routine? I was meant to start shooting two weeks after Sabrina finished. I was going to have a week at home, a week in Ireland and then start shooting, but due to lockdown it was postponed a few months. So we had three or four months, although the gyms were closed, so we had to make do with what we had. It was certainly an elevation from what I did, but I also craved that demand upon my body and myself. I knew that each rep was not only building me physically, but it also felt like I was pushing through boundaries of endurance that these warriors in the time would’ve gone through.

It was really cool to do some group workouts as well with some mates. I think team workouts are really important, and we did a few boot camps in prep when we arrived in Ireland. I like to be as able and physical as possible, whether that be lifting, whether that be yoga or whether that be running. You’re doing these fight scenes that’ll go for two or three minutes, and you have to do that 20 times. And they call you whenever they’re ready. Not when you’re ready — when they’re ready.

We already pulled from the Men’s Health article above, where Corlett shared he was also using intermittent fasting with his nutrition – but I’ll also be pulling some more information from them, starting with Corlett saying:

“The mindset was primal, so we were doing a lot of CrossFit workouts, a lot of compound movements, and learning a new flows with the body, whether it be kettlebell flows or crawling.”

He also gives us one day of training, which we’re going to take and duplicate a few times to make a full weeks worth of training for us to us.

I’ll share (and mark) the day of training Corlett gives us first hand, and then I’ll be building it out from there.

Sam Corlett Workout Routine

Sam Corlett Workout

Training Volume:

4-6 days per week

Explanation:

For this one we’re going to be training with an upper/lower body split, which also incorporates a lot of full body training like we see from Corlett and his morning routine as well. The first day is exactly what Corlett shared with MH (with the exception of the morning routine he shared with Netflix) and then I’ll be building three more days off of that as well as tacking on resources for extra cardio, HIIT or alternative circuits.

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Sam Corlett Workout Routine: Sample Schedule

Monday: Upper Body HIIT A and Morning Routine

Tuesday: Lower Body HIIT A and Morning Routine

Wednesday: Rest Day or Active Rest

Thursday: Upper Body HIIT B and Morning Routine

Friday: Lower Body HIIT B and Morning Routine

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Sam Corlett Workout Routine: Upper Body HIIT A and Morning Routine

Morning Routine:

  • 3:30 AM Wake Up
  • Meditation
  • 7K Run
  • Light Yoga
  • Ocean Plunge

Afternoon Lift Session:

Corlett also includes a warm up with bands and foam roller.

The Workout

Bench Press

3×12 reps

(3rd set drop set)

Cable Fly with Wide Arm Plank

3×12 reps

Overhead Dumbbell Carry

3×50 yards

Incline Bench Lateral Raise

4×12 reps

Finisher

Pushup to Bear Crawl EMOM

5 pushup reps to crawl, every minute on the minute for 7 minutes

Sam Corlett Workout Routine: Lower Body HIIT A and Morning Routine

Morning Routine:

  • 3:30 AM Wake Up
  • Meditation
  • 7K Run
  • Light Yoga
  • Ocean Plunge

Afternoon Lift Session:

Corlett also includes a warm up with bands and foam roller.

The Workout

Back Squats

3×12 reps

(3rd set drop set)

Glute Bridges

3×12 reps

Fireman Carries

3×50 yards

Hamstring Curls

4×12 reps

Finisher

10 Rounds for Time:

Spring 100m

Walk 100m

Sam Corlett Workout Routine: Lower Body HIIT A and Morning Routine

Morning Routine:

  • 3:30 AM Wake Up
  • Meditation
  • 7K Run
  • Light Yoga
  • Ocean Plunge

Afternoon Lift Session:

Corlett also includes a warm up with bands and foam roller.

The Workout

Kettlebell Deadlifts

3×12 reps

(3rd set drop set)

Cable Rows

3×12 reps

Kettlebell Carries

3×50 yards

Leg Press

4×12 reps

Finisher

10min AMRAP (As Many Rounds As Possible):

5 Pull-ups

10 Push-ups

15 Air Squats

Sam Corlett Workout Routine: Upper Body HIIT B and Morning Routine

Morning Routine:

  • 3:30 AM Wake Up
  • Meditation
  • 7K Run
  • Light Yoga
  • Ocean Plunge

Afternoon Lift Session:

Corlett also includes a warm up with bands and foam roller.

The Workout

Overhead Press

3×12 reps

(3rd set drop set)

Hammer Strength Decline Press

3×12 reps

Kettlebell Swings

3×25 reps

Barbell Shrugs

4×15 reps

Finisher

21-15-9 Descending Reps

Complete 21 reps first set, 15 second set, 9 final set

Pull Ups

Thrusters @65-95 lbs.

Sam Corlett Workout Routine: Optional Endurance Training Resources

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

  • Treadmill Walk/Run
  • Rower Machine
  • StairMaster
  • Elliptical
  • Swim
  • Bike

Option Three – Complete HIIT Training Using SHJ Resources:

Sam Corlett Workout Routine: Bonus Training Resources

Parkour Training Resources:

Main MMA Training Resources

Other MMA Training Resources:

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