How Dolph Lundgren reached peak physical condition for his role as Ivan Drago in Rocky IV in the '80s

When it comes to preparing for a role, few actors put in as much effort as Dolph Lundgren did for his iconic portrayal of Ivan Drago in Rocky IV. Although Lundgren wasn’t the first choice for the role, he went out of his way to bulk up as much as possible, winning the admiration of both his co-star and millions of fans around the world.

Slightly overshadowed by action film legends Arnold Schwarzenegger and Sylvester Stallone, Dolph Lundgren was one of the most famous action film actors of the ’80s, starring in many blockbusters of the era, including Masters of the Universe (as He-Man himself), the Rocky series (“If he dies, he dies.”) and even the 1989 version of the Punisher.

He experienced something of a second coming thanks to his longtime pal Sylvester Stallone’s series “The Expandables,” which pitted aging action stars against hordes of thugs in the 2010s and 2020s. Unsurprisingly, Lundgren is still in great shape even in his late 60s, thanks to his unwavering commitment and discipline.

As someone who has spent countless hours tinkering with his own fitness routines, I can’t help but admire the sheer dedication and effort he’s put into transforming himself into the ultimate Russian powerhouse. Inspired by his journey, I took a deep dive into how he prepared for the role – and here’s what I learned.

DRAGOS BODYBUILDING WORKOUT & DIET FOR ROCKY IV! HOW DOLPH LUNDGREN gained 20 pounds of muscle! – YouTube

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From martial artist to bodybuilder

Before Hollywood came knocking, Dolph Lundgren was already an accomplished athlete, but the role of Drago required a completely different level of training that would make him larger than life on screen.

To strengthen himself for his screening test, Dolph gained 10 pounds (5 kilograms) after an intense high-protein, low-calorie diet and training with bodybuilding legends like Harold Poole and Lydia Cheng.

The preparation didn’t stop there. For five months before filming, Dolph trained under the watchful eye of none other than Sylvester Stallone (who trained for Rocky 2 under two-time Mr. Olympia winner Franco Columbu), who was both a teacher and a mentor. The two trained together in Santa Monica and at a boxing gym in Culver City, often for hours a day.

“I’ve never trained harder in my life,” Dolph remembers. “Sly pushed me so hard, but he pushed himself just as hard. We trained in the gym for two hours a day and then boxed for hours.”

Legendary boxing trainer Richard Giachetti was also on hand, helping Dolph and Stallone increase their sparring sessions to four hours a day as filming neared. The training program followed a phased approach:

Bulking phase (2 months): Heavy compound exercises with low repetitions (6-8) and 4 sets per exercise. Working between strength and hypertrophy rep ranges, this phase was all about building size and strength.
Cutting phase (2 months): High reps (12-15) with shorter rest periods, focusing on definition and muscle through isolation exercises and supersets. Dolph’s abdominal training became more intense, with sessions twice a day, every day.
Maintenance phase (1 month): During filming, the focus shifted to maintaining muscle mass with minimal fitness work, while sparring and boxing took center stage.

Eat like a champ

Lundgren’s diet was as disciplined as his training. He ate five to six meals a day, fueling his body with lean proteins, complex carbohydrates, and lots of vegetables. Here’s a breakdown of his typical day:

Breakfast: Protein shake with banana or oatmeal.
Lunch: Chicken or fish with baked potatoes and vegetables.
Dinner: Turkey or chicken with rice and fruit.
Snacks: Protein shakes and fruit between meals.

He also relied on supplements like amino acids, liver pills and Weider multivitamins – a staple of the bodybuilding world in the ’80s.

Sylvester Stallone punches Dolph Lundgren in a scene from the 1985 film Rocky IV.

(Image credit: United Artists/Getty Images)

The results (and what can we learn from them)

When the cameras rolled, Dolph weighed a shredded 108.8 kg (~240 pounds). Even considering his height (1.96m/6ft 5in), that’s an incredible amount of muscle mass we’re talking about!

What struck me most was not only the intensity of his physical transformation, but also the way his preparation reflected the life of a professional bodybuilder. Stallone wanted to showcase body shapes that had never been seen in the boxing ring, and Dolph’s involvement ensured that they realized that vision.

For me at least, there are some important takeaways from his physical preparation for the role. First, it’s worth noting that Lundgren wasn’t all that muscular before the role and has worked really hard to gain that much muscle mass. Nobody runs around completely fit all year round. So don’t expect to be able to train so hard continuously without getting injured.

Second, the intensive training program had a very specific end goal. Lundgren didn’t just train; he worked towards the result they wanted to achieve. Stallone wanted him to look a certain way for the film, so they put in many hours to help him get there safely.

After all, the movie star did most of his training sessions under the watchful eyes of experienced bodybuilders and trainers. Lundgren didn’t just roll out of bed, scribble down an exercise routine, and start hitting iron at the nearest gym.

Instead, he enlisted the help of professionals, which is exactly what you should do if you plan to build muscle in the new year. If you’re not sure how to change your body, ask a personal trainer.

Dolph’s Rocky IV regimen may be extreme, but it offers valuable insight for anyone serious about fitness. Building muscle and definition takes time, effort and consistency, and a little guidance from the right mentors doesn’t hurt either.

So next time you’re tempted to skip a workout, just think of Dolph Lundgren, who spars for hours a day and wakes up in the middle of the night to do a few sets of abs. If that doesn’t inspire you, I don’t know what will.

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How Dolph Lundgren reached peak physical condition for his role as Ivan Drago in Rocky IV in the ’80s

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