For years, Nicholas Galitzine has been the internet’s favorite sensitive leading man. Whether he was playing a closeted rugby player or a literal prince in Red, White & Royal Blue, his brand was built on charm, jawlines, and a certain "soft-boy" aesthetic. That era is officially over. As we head toward the 2026 release of Masters of the Universe, the 31-year-old actor has undergone a physical metamorphosis so extreme it’s bordering on the biological impossible. The Nicholas Galitzine He-Man workout isn't just a standard Hollywood "get fit" program; it’s a nine-month masterclass in muscle hypertrophy, discipline, and the sheer willpower required to transform into Prince Adam of Eternia.
The stakes couldn't be higher. This isn't just another reboot; it’s the centerpiece of the burgeoning Mattel Cinematic Universe. After 13 years of "no's" and couch-surfing in North Hollywood, Galitzine is finally holding the Sword of Power. But to earn the right to stand in front of Castle Grayskull and shout that iconic incantation, he had to pack on 50 pounds of mass, survive a grueling 5,000-calorie-a-day bulk, and then shred down to a combat-ready 200 pounds. Here is the full, unfiltered breakdown of how he did it.
The Road to Eternia: Nicholas Galitzine's 9-Month Transformation
Transitioning from the lean, lithe frame seen in The Idea of You to the literal "Most Powerful Man in the Universe" didn't happen overnight. Galitzine’s Masters of the Universe 2026 transformation was a three-phase operation overseen by legendary celebrity trainer Jason Walsh. Walsh, the founder of Rise Nation, is the same architect behind the physiques of Bradley Cooper and Jake Gyllenhaal.
Galitzine started the process at roughly 80 kilograms (175 pounds). While he had a solid foundation from his years playing competitive rugby, he lacked the "fantasy" scale required for He-Man. The first three months were dedicated to a "dirty bulk" on steroids—metaphorically speaking—where the goal was simply to move the scale. By the peak of his bulking phase, Galitzine hit a staggering 105 kilograms (231 pounds).
The timeline was tight. He had to build the frame, learn the stunt choreography with Travis Knight’s action team, and maintain his mental health while his body became unrecognizable even to his own family. Real talk: Galitzine shared that his mother, who is quite petite, literally couldn't wrap her arms around him for a hug because his back and shoulders had become so wide. That’s the level of Nicholas Galitzine weight gain we’re talking about.
The Jason Walsh Training Philosophy: Isometrics and Compound Power
When you're training to play a character who can literally move mountains, you don't just do bicep curls. The Jason Walsh He-Man training protocol was built on the foundation of compound movements and isometric holds. Walsh’s philosophy focuses on "bulletproofing" the body. Because Galitzine had to perform heavy stunts and swordplay, he couldn't just be big; he had to be functional.
The Power of the Zercher Squat
One of the "secret weapons" in the He-Man actor workout was the Zercher squat. Unlike a traditional back squat, the Zercher requires you to hold the barbell in the crooks of your elbows. It is notoriously uncomfortable but incredibly effective for building a "thick" torso, massive traps, and a core that can withstand the weight of a 20-pound prop sword. Jason Walsh utilized this to ensure Galitzine’s Prince Adam of Eternia looked as strong as he actually was.
The 5-Day Hypertrophy Split
To achieve maximum muscle hypertrophy, Galitzine followed a high-volume split five days a week. The routine focused on:
- Isometrics: Holding heavy weights in static positions to increase time under tension and strengthen tendons.
- Heavy Pulls: Weighted pullups and deadlifts to build the "V-taper" back.
- Explosive Power: Using the Assault bike for high-intensity intervals to keep the cardiovascular system from stalling under the new weight.
The "Pump" Routine on Set
Even after the heavy lifting was done, the work continued on the Amazon MGM Studios soundstages. To ensure his muscles looked "full" for the camera, Galitzine used a specific "on-set pump" routine between takes:
- Pushups: 2 to 3 sets of 8 to 12 reps (focusing on the mind-muscle connection).
- Pullups: 3 sets of 8 to 12 reps (to widen the lats before a shirtless scene).
What was Nicholas Galitzine's He-Man diet?
Nicholas Galitzine consumed up to 5,000 calories per day during his bulking phase for Masters of the Universe. His diet consisted of high-protein sources like chicken, beef, and lamb paired with large quantities of rice, spread across six meals a day. During the cutting phase, he reduced his intake to approximately 1,900 calories while maintaining intense weight training and stunt work.
The 5,000 Calorie 'He-Man' Diet: What It Takes to Bulk
If you think eating 5,000 calories sounds like a dream, Galitzine is here to tell you it’s a nightmare. The Nicholas Galitzine diet plan was less about enjoying food and more about "mechanical fueling." To hit his caloric targets, he was eating six massive meals a day, often force-feeding himself when his Basal Metabolic Rate (BMR) couldn't keep up with the intake.
The macro-nutrient breakdown was heavily skewed toward protein and complex carbohydrates. We’re talking:
- Protein: Massive portions of chicken, lean beef, and lamb.
- Carbs: Literal mountains of white and brown rice to fuel the three-hour daily gym sessions.
- Fats: Avocado and nut butters to densify the calories.
The He-Man supplement stack likely played a massive role here, though the specific brands remain under wraps. Standard industry protocols for this level of gain usually include Creatine Monohydrate for muscle cell hydration, high-quality whey isolate, and BCAAs to aid recovery. The sheer volume of food meant he was often dealing with "meat sweats" and lethargy, a far cry from the glamorous life of a movie star.
The Shredding Phase: Cutting to 1,900 Calories on Set
Once the bulk was finished and the muscle was "set," the hardest part began: the cut. To get the "shredded" look required for the Sword of Power sequences, Galitzine dropped his intake from 5,000 calories down to a punishing 1,900 calories.
For a 200-pound man performing stunts and lifting weights, 1,900 calories is a massive deficit. Nutritionists generally warn that such a steep drop can lead to "brain fog" and significant loss of strength. Galitzine admitted the transition was brutal. He leaned heavily on the Assault bike and incline treadmill walks to burn fat without sacrificing the muscle he’d spent nine months building. This is where the Nicholas Galitzine He-Man workout becomes a test of mental fortitude more than physical strength.
Comparison: Galitzine vs. Dolph Lundgren (1987)
You can't talk about He-Man without mentioning Dolph Lundgren. The 1987 version of the character was a product of the golden era of bodybuilding. Lundgren was a 6'5" karate champion who looked like he was carved out of granite.
While Lundgren had the raw size, Galitzine’s 2026 version is aiming for a more "athletic warrior" aesthetic. Galitzine is roughly 6'0", meaning he had to work twice as hard to look "massive" on screen. Modern cinematography and Jason Walsh’s focus on isometric holds give Galitzine a more functional, mobile look compared to the somewhat stiff, bodybuilder physique of the 80s. Galitzine’s He-Man looks like he can actually swing a sword, not just pose with it.
The Mental Health Toll: Body Dysmorphia and Recovery
We need to talk about the "dark side" of these Hollywood transformations. Gaining and losing 50 pounds in less than a year is a recipe for body dysmorphia. Galitzine has been candid about how strange it felt to see his body change so rapidly. When you look in the mirror and don't recognize the person staring back, it takes a psychological toll.
To manage the stress, Galitzine utilized a strict recovery routine. This included:
- Cold Plunges: To reduce inflammation from the heavy Zercher squats.
- Sleep Tracking: Ensuring 8-9 hours of deep sleep to allow for muscle hypertrophy.
- Massage Therapy: Regular deep-tissue work to maintain mobility despite the added bulk.
The stunt coordinator on set noted that the biggest challenge wasn't Galitzine’s size, but ensuring his new muscle mass didn't hinder his agility. The isometrics were key here—they kept his joints stable even as his center of gravity shifted with the extra 50 pounds.
Impact on Other Roles: From Prince Henry to WWII Soldier
The wild part about the Nicholas Galitzine He-Man workout is that it didn't just stay in Eternia. The actor went straight from Masters of the Universe into filming the sequel to Red, White & Royal Blue.
Galitzine joked that "Henry will have hit the gym" in the hiatus. Even though he managed to drop some of the He-Man size, the "frame" remained. Fans should expect a noticeably broader Prince Henry in Red, White & Royal Wedding. However, the transformation hasn't been all perks. For his role in Peter Berg’s The Mosquito Bowl, a WWII football film, directors actually asked him to stop lifting. They needed him to look like a 1940s athlete, not a 2026 superhero.
The "yo-yo" effect of these roles is intense. Galitzine admitted that after filming wrapped on He-Man, his first move was to eat sushi and pizza—foods that were strictly off-limits during his 1,900-calorie shred.
Key Takeaways
- The Bulk: Galitzine gained 50+ pounds, peaking at 231 lbs (105kg) through a 5,000-calorie diet.
- The Training: Jason Walsh used compound movements and Zercher squats to build a functional, powerful frame.
- The Cut: For filming, he shredded down to 200 lbs (91kg) on a 1,900-calorie deficit.
- The Motivation: The role was a culmination of 13 years of career rejection, making the physical pain worth the payoff.
- The Legacy: Galitzine's version of He-Man is more athletic and mobile than Dolph Lundgren’s 1987 iteration.
The Future of Eternia
As we wait for the first trailer of Masters of the Universe to drop, one thing is clear: Nicholas Galitzine has done the work. He isn't just playing He-Man; he’s lived the life of an elite athlete to embody him. With a cast that includes Camila Mendes as Teela, Idris Elba as Duncan, and Jared Leto as Skeletor, the film is shaping up to be a massive cultural moment.
Whether you're a fitness enthusiast looking to try the He-Man workout for beginners (start with the pushups, maybe skip the 5,000 calories) or a fan of the franchise, Galitzine’s transformation is a testament to what is possible with world-class coaching and a "by the power of Grayskull" mindset. 2026 can't come soon enough.
