When Alicia Vikander took on the role of Lara Croft in Tomb Raider (2018), she needed to undergo a massive physical transformation to embody the iconic action hero. Unlike previous portrayals, this version of Lara Croft was raw, gritty, and survival-focused, requiring Vikander to develop functional strength, endurance, and agility.
With the help of trainer Magnus Lygdbäck, Alicia followed an intense 7-month training program that combined weight training, HIIT, climbing, and MMA-style combat training.
Alicia Vikander’s Tomb Raider Workout Routine
Her workouts focused on:
- Strength & muscle building (to add lean muscle mass)
- Functional fitness (to mimic Lara’s survival skills)
- Agility & endurance (to perform intense action scenes)
Weekly Workout Plan
- Monday: Strength Training (Upper Body) + Cardio
- Tuesday: Functional Training + Combat Drills
- Wednesday: Strength Training (Lower Body) + Climbing
- Thursday: HIIT + Endurance Training
- Friday: Full-Body Strength & Core Training
- Saturday: Active Recovery (Yoga, Mobility)
- Sunday: Rest
Workout Breakdown
1. Strength & Muscle Building
Alicia had to gain 12 lbs of muscle, so she focused on heavy, compound movements:
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 6 |
| Pull-Ups | 4 | 8 |
| Overhead Dumbbell Press | 3 | 10 |
| Front Squats | 4 | 8 |
| Lunges | 3 | 12 (per leg) |
2. Functional & Agility Training
To prepare for stunts and survival-like movements, Alicia trained using:
- Obstacle Course Drills (climbing walls, jumping gaps)
- Rope Climbing – 3 sets x 30 sec
- Battle Ropes – 3 rounds x 30 sec
- Tire Flips – 3 sets x 10 reps
3. Combat & Endurance Training
Alicia trained in MMA, boxing, and weapon handling to fight like Lara Croft.
- Boxing Pad Work – 5 rounds x 2 min
- Kickboxing Drills – 3 rounds x 1 min
- Sprints – 30 sec sprint, 30 sec jog x 10 rounds
- Jump Rope – 5 rounds x 1 min
Alicia Vikander’s Tomb Raider Diet Plan
Alicia followed the Magnus Method Diet, focusing on high-protein, whole-food meals with no processed sugar.
Daily Meal Plan
Breakfast:
- Scrambled eggs with smoked salmon & avocado
- Oatmeal with almond butter & berries
Lunch:
- Grilled chicken with quinoa & vegetables
- Tuna salad with olive oil dressing
Dinner:
- Baked cod with roasted sweet potatoes
- Lean steak with steamed broccoli
Snacks:
- Protein shakes
- Greek yogurt with nuts
- Dark chocolate
Supplements Alicia Vikander Used for Tomb Raider
- Protein Powder – For muscle recovery
- BCAAs – To reduce muscle soreness
- Multivitamins – To maintain nutrient levels
- Omega-3s – For joint health and inflammation
Training Tips from Alicia Vikander
- Train Like an Athlete – Mix strength, agility, and endurance training.
- Stay Consistent – Alicia trained 6 days a week to achieve her transformation.
- Fuel for Performance – Eating clean, high-protein meals is key to building muscle.
- Prioritize Recovery – Yoga and stretching helped prevent injuries.
Final Thoughts
Alicia Vikander’s Tomb Raider transformation was built on hard work, discipline, and intense training. If you want to train like Lara Croft, follow this strength, endurance, and agility-focused program to achieve a warrior’s physique!
