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Scan for outdated or missing drivers - takes under a minuteDriver Scan →Clear out junk files and repair common Windows errorsFree Scan →The four-week “Tomb Raider” workout described by Amy Rushlow in Shape was an adapted, Lara Croft-inspired routine—not a full recreation of Alicia Vikander’s film preparation. It combined four weekly weight-training sessions with three interval-running days and rotating core circuits. Rushlow says she felt stronger and more confident after four weeks, but her experience is one person’s account, not a guarantee of results.
What the four-week workout included
Rushlow’s account, in Shape’s four-week plan article (updated in 2022), describes a weekly template of four approximately 45-minute lifting sessions and three days of high-intensity running intervals. Each lifting day emphasized a different muscle group, and every session ended with one of three rotating core circuits.
| Training day | Focus |
|---|---|
| Lift 1 | Legs |
| Lift 2 | Chest and front shoulders |
| Lift 3 | Back and outside shoulders |
| Lift 4 | Biceps and triceps |
| Three other days | Running intervals, with a warm-up followed by ten rounds of one minute fast running and one minute recovery |
The core work rotated among three circuits, each performed for four sets. The schedule is a description of Rushlow’s adapted plan; the article does not establish that every reader should use the same weekly volume.
Was it Alicia Vikander’s exact Tomb Raider plan?
No. Rushlow’s routine was inspired by Vikander’s preparation and adapted for Rushlow’s fitness level and access to facilities. Vikander’s training included swimming for cardio and recovery, but Rushlow did not have access to a pool. The four-week experiment should therefore be understood as a modified routine, not a complete reproduction of the actor’s preparation for the 2018 film.
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Vikander’s reported production training was substantially broader and more intensive. SELF’s 2017 account says trainer Magnus Lygdbäck began with a nutrition plan seven months before filming and provided video workouts focused mainly on weight lifting and movement training. Four months before filming, Lygdbäck joined her in London for full-time training: heavy lifting five to six days a week, climbing two to three days a week, boxing and MMA four days a week, and near-daily stunt rehearsals. After two months, the report says her eating plan changed and training shifted to 30-minute morning HIIT sessions and 45-minute afternoon gym sessions.
The official Tomb Raider site says Vikander began training three months before principal photography and features a Lygdbäck-led “Tomb Raider – Fitness Plan” video series demonstrating techniques used in her training. That milestone can coexist with SELF’s earlier timeline: the sources describe different preparation stages, and one refers specifically to the start of principal photography.
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What Rushlow said she learned
Rushlow reported feeling stronger and more confident after four weeks, while also noting that the schedule did not go exactly as planned. That is her personal experience, not a measured result or a prediction of what another person will experience. Lygdbäck’s advice, as quoted in Rushlow’s Shape article, captures the recovery emphasis: “Some days you’ll feel strong and other days you won’t. What’s most important is that you feel recovered enough to finish the next set.”
What to know before trying a similar schedule
The article offers a demanding weekly template, but it does not establish that the full schedule is appropriate for every fitness level. Rushlow’s plan itself was modified for her. If you are considering it, treat the frequency and interval prescription as details of that particular account, rather than a personalized program. Adjusting training to your current capacity and recovery needs is more sensible than trying to copy an actor’s film schedule.
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- Keep the distinction clear: four lifting days and three interval days describe Rushlow’s adapted experiment, not Vikander’s entire film-training schedule.
- Do not assume access is identical: Rushlow’s version omitted swimming because she lacked a pool, while Vikander’s preparation involved specialized skills and stunt work.
- Equipment is not the point: a kettlebell appears in trainer-led Tomb Raider material, but the available accounts do not establish it as necessary for the whole four-week routine.
How the reported diet fits in
Vogue’s 2018 report said Vikander ate five times a day, with protein, green vegetables, and slow carbohydrates during role preparation. This is a description of her reported regimen, not evidence that Rushlow followed the same eating plan or that it is a universal recommendation.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.The trainer’s current Tomb Raider program is a different plan
Lygdbäck’s current Magnus Method Tomb Raider program page advertises an eight-week plan with five training days per week and sessions of 45–60 minutes, including a gym version and a travel-oriented option. The page describes strength, conditioning, and mobility work. It is a separate current offering, not the four-week Shape experiment.
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