How Dolph Lundgren achieved peak physique in the 80s for his role in Rocky IV as Ivan Drago

On December 26, 2024By Littum

When it comes to preparing for a role, few actors go to the lengths Dolph Lundgren did for his iconic portrayal of Ivan Drago in Rocky IV. Despite not being the first choice for the role, Lundgren went the extra mile to put on as much mass as humanly 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 iconic action film actors of the 80s, starring in many of the era’s blockbusters, including Masters of the Universe (as He-Man himself), the Rocky series ( “If he dies, he dies.”) and even the 1989 version of Punisher.

He enjoyed something of a second coming, thanks to his longtime friend Sylvester Stallone’s The Expandables series, which pitted aging action stars against hordes of goons in the 2010s and 2020s. Not surprisingly, Lundgren is still in great shape, even in his late 60s, thanks to his unwavering dedication and discipline.

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

DRAGO’S BODYBUILDING TRAINING & DIET FOR ROCKY IV! HOW DOLPH LUNDGREN GAINED 20 LB OF MUSCLE! – YouTube
DRAGO'S BODYBUILDING TRAINING & DIET FOR ROCKY IV! HOW DOLPH LUNDGREN PUT ON 20 LB OF MUSCLE! - YouTube

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From martial artist to bodybuilder

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

To bulk up for his screen test, Dolph gained 5kg (~11lbs) after an intense high-protein, low-calorie diet and training with bodybuilding legends such as Harold Poole and Lydia Cheng.

The preparation did not stop there. For five months leading up to filming, Dolph trained under the watchful eye of none other than Sylvester Stallone (who trained under two-time Mr Olympia winner Franco Columbu for Rocky 2), who was as much a taskmaster as he was a mentor. The two trained together in Santa Monica and a boxing center in Culver City, often for hours a day.

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

Legendary boxing trainer Richard Giachetti was also in attendance and helped Dolph and Stallone increase their sparring sessions to four hours a day as filming approached. The training course followed a step-by-step approach:

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

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 plenty of vegetables. Here’s an overview of his typical day:

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

He also relied on supplements such as amino acids, liver tablets and multivitamins supplied by Weider – a staple of the bodybuilding world in the 80s.

Sylvester Stallone beats Dolph Lundgren in a scene from the movie 'Rocky IV', 1985.

(Image credit: United Artists/Getty Images)

The results (and what we can learn from it all)

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

What stood out to me the most was not only the intensity of his physical transformation, but how his preparation mirrored the life of a professional bodybuilder. Stallone wanted to showcase physiques that had never been seen in the boxing ring, and Dolph’s dedication ensured that they achieved that vision.

There are a few important things from his physical preparation for the role, at least for me. First, it’s worth noting that Lundgren wasn’t quite as muscular before the role and worked really hard to pack on that very lean mass. No one walks around completely shredded year round, so don’t expect to be able to train this hard continuously without injury.

Second, the intense exercise regimen had a very specific end goal. Lundgren didn’t ‘just’ train; he was working towards a result they wanted to achieve. Stallone wanted him to look a certain way for the film, so they spent hours helping him get there safely.

Finally, the movie star did most of his workouts under the watchful eye of experienced bodybuilders and trainers. Lundgren didn’t just roll out of bed, write down an exercise routine and start pumping iron at the nearest gym.

Instead, he enlisted the help of professionals, which is exactly what you should do if you’re planning to pack on muscle in the new year. If you are unsure how to transform your body, ask a personal trainer.

Dolph’s Rocky IV regimen may be extreme, but it offers valuable takeaways 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 the next time you’re tempted to skip a workout, just remember Dolph Lundgren, sparring for hours a day and waking up in the middle of the night to knock out a few sets of abs. If that doesn’t inspire you, I don’t know what will.