Nicholas Galitzine’s He-Man Transformation: Workout Routine & Fitness Regime

Pop culture has always shaped fitness trends. Rocky made shadowboxing iconic, superhero films set the standard for shredded physiques, and now the upcoming Masters of the Universe movie is bringing the ultimate warrior aesthetic back into the spotlight.

Nicholas Galitzine is set to portray He-Man, and by the sounds of it, this is his most demanding physical transformation yet. The preparation has been described as “intense,” involving heavy weightlifting, comprehensive stunt training, and reportedly around 4,000 calories per day to support the workload.

But while the He-Man character is pure fantasy, the kind of strength he represents is very real. Not just big muscles, but strength that looks and feels functional, athletic, powerful through the shoulders and back, stable under rotation, and capable of sustained effort. That’s the difference between looking strong in a mirror, and being strong in motion.

And if you want a training style that matches that “warrior physique” vibe, few tools align better than macebells and Indian clubs, especially when paired with a calisthenics foundation.

Who is Nicholas Galitzine, and why his transformation feels authentic

Nicholas Galitzine doesn’t come across as someone who discovered fitness only because a director told him to. His physicality is rooted in genuine athletic experience.

Galitzine was “sports crazy” growing up, competing in county-level athletics and playing rugby throughout his younger years, building a strong physical base long before acting became his career.  A rotator cuff injury ended his ambitions in rugby, but the athletic discipline carried forward.

This matters because the demands of playing He-Man aren’t simply aesthetic. This role requires a physique that can sell the illusion of superhuman strength while still moving like a fighter, not a bodybuilder. That means strength plus coordination, muscle plus conditioning, size plus mobility.

What it really takes to look like He-Man (without the Hollywood fantasy)

A transformation like this is never one-dimensional. You cannot build an action-hero body on curls and motivation alone.

Galitzine’s training was heavy lifting combined with stunt preparation such as boxing and fight choreography. This approach makes sense because a “warrior physique” isn’t just about looking imposing, it needs to be physically believable in motion, especially in high-action scenes.

Diet plays a major role too. For this kind of muscle gain, fuel becomes non-negotiable. Galitzine reportedly consumed around 4,000 calories per day during the growth phase, something that aligns with the reality of building mass under hard training volume.

There’s also a mental element. This meant a phased approach, bulking first, then cutting later, and it notes the psychological toll that cutting can bring when someone is trying to get lean and “sculpted.”  That is something most people underestimate. Getting leaner isn’t just about willpower, it’s about mental resilience, recovery, and managing stress.

“Sword strength” is real, and most training misses it

He-Man is famous for swinging a sword, but if you think about it, that movement tells us everything about the type of strength the character represents. Sword-style movement is rotational. It’s dynamic. It requires shoulder stamina, grip endurance, torso stability, and control under leverage.

Most modern training, even good training, is very linear. Pressing, pulling, squatting, hinging. All valuable, but warriors don’t only move in straight lines. Even calisthenics, which is one of the best ways to build real athletic strength, often lacks one key component, loaded rotation.

This is the gap that macebells and Indian clubs fill perfectly. They bring back something ancient training understood well, strength isn’t just force, it’s control through motion.

Why macebells are basically the modern “Power Sword” training tool

Macebells have a reputation for being brutal, and for good reason. Unlike a dumbbell, the weight is offset. That leverage changes everything. It forces your body to stabilise and control the load through your shoulders, core, and grip, not only while lifting, but while transitioning between movement patterns.

This is why macebells are so useful for people who train calisthenics. Calisthenics builds incredible straight-line strength, pull-ups, dips, push-ups, levers, handstand work. But macebell training adds a new layer, rotational control, shoulder endurance, and anti-rotation strength through the torso. In other words, it builds a kind of strength that looks like it came from combat training, not gym machines.

And from a physique standpoint, the benefits are obvious too. Macebell training is a shoulder-builder in a way that standard pressing often isn’t. It develops the delts, upper back, forearms, and core with a “dense” look that fits the warrior aesthetic perfectly.

Indian clubs: the secret weapon for pain-free shoulders and longevity

If macebells build the warrior engine, Indian clubs protect the warrior joints.

Indian clubs are one of the most underrated training tools for shoulder health, and arguably one of the best things you can do if you train calisthenics regularly. Dips, handstands, muscle-ups, even aggressive pulling volume can leave shoulders feeling tight or beaten up, particularly if mobility and tissue resilience lag behind strength gains.

Indian club training helps develop what most people actually need, active mobility. Not passive stretching, but strength through range. It teaches the shoulder to move smoothly, stabilise naturally, and stay resilient under repetitive movement.

Indian clubs align perfectly with that same concept. They are physical training that also builds skill, rhythm, and control. You don’t just do the reps, you practice movement. For many athletes, that mindset shift alone is huge.

The He-Man-inspired workout: calisthenics, macebell, and Indian clubs

You don’t need to train like a movie star to train like a warrior. You just need the right structure.

This session is designed to build the three key pillars of the He-Man physique, mass-building strength, rotational power, and shoulder durability. It fits perfectly as a weekly “warrior day” alongside your normal training, or twice per week if you want faster results.

Warm-up (Indian clubs, 6 to 8 minutes)

Start with Indian clubs to prepare your shoulders, warm the tissue, and switch your brain into flow mode. Keep the movement smooth, don’t rush. Club circles, alternating swings, and shield-style casting movements work extremely well here.

Strength block (calisthenics, 15 to 20 minutes)

Once your joints are warm, move into calisthenics strength. Focus on big basics like pull-ups or chin-ups, dips, push-ups, and squatting patterns. This is where muscle is built, and where the warrior physique is earned.

If you train at an intermediate level, add load, slow tempos, or harder progressions. If you’re advanced, make it weighted pull-ups, ring dips, and handstand pushing strength.

Finisher (macebell, 8 to 12 minutes)

Finish with macebell work. This is where you build rotational endurance, conditioning, and that “weapon control” strength.

Mace 360s are the classic, along with offset pressing and switch squats. Keep form sharp and choose a load you can control cleanly. The goal is power plus precision, not flailing for reps.

The mindset side: warrior physiques aren’t built when it’s easy

You don’t need a film set, a stunt team, or 4,000 calories a day to train with warrior energy.

You need a foundation of strength, calisthenics does that better than almost anything. You need rotational control and leveraged power, macebells are unmatched for that. And you need shoulders that last, Indian clubs are one of the best tools ever made for longevity and resilience. Train consistently, build control, stay athletic, and you won’t just look stronger.

You’ll move like it too.