Dolph Lundgren's 3-Day Weekly Strength Routine at 68

Actor Dolph Lundgren trains three times per week at age 68, combining weight training with karate. He credits this regimen with helping him recover from kidney cancer, diagnosed in 2015, and announced he was cancer-free in 2024.

Lundgren told Muscle & Fitness that strength training 'has really helped me, especially after the cancer diagnosis.' He explained that the treatments were tough, but the training provided key support. His philosophy is simple: anything is better than nothing for staying in shape, especially to preserve muscle mass and testosterone levels with age.

He continues to post workouts on Instagram, including a recent guide to a chest and back session. This approach helps him feel capable as he gets older, allowing for hard training without complete exhaustion.

Lundgren's Chest and Back Workout

The actor's focused session includes five key exercises. He performs them with controlled form to build lifelong strength.

How to Perform the Exercises

Proper form is central to Lundgren's method. Each movement is executed with deliberate control.

For the Seated Row, begin seated with the cable at elbow height. Plant your feet, lock your core, and keep your chest proud. Pull your elbows close to your waist while squeezing your shoulder blades together. Avoid shrugging your shoulders towards your ears. Hold briefly, then release slowly.

The Lat Pulldown starts by kneeling or sitting in front of the cable machine. Grab the bar with palms facing away, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, keeping your torso still, then return slowly.

To do a Chest-Supported Row, lie face down on a bench with feet placed for stability. Hang dumbbells beneath you using a neutral grip. Keep your head up, retract your shoulder blades, and row the weights towards your chest. Lower them under control.

For the Incline Bench Press, lie back on a bench set at an incline. Unrack the barbell and hold it above your chest with palms facing away. Breathe out as you press up with both arms. Straighten your arms, squeeze your chest, then lower the weight slowly.

Finally, the Machine Chest Fly requires adjusting the seat so the handles align with your mid-chest. Sit with your back flat against the pad. Bring the handles together in a controlled hugging motion. Pause briefly to maximise chest tension before returning to the start.

Lundgren's consistent practice demonstrates his commitment. He mixes this weight training with karate sessions throughout the week.