Ehrling Wahlgren: Swedish Superman Workout

In Sweden, Ehrling’s name is synonymous with bodybuilding, just as Arnold is in the USA, and Sergio is in the mid-west and Latim America. His food supplements and bodybuilding courses are the best sellers. He has appeared several times on Swedish television, not only to comment on exercise and health, but also on current events and health.

Ehrling won the Mr. Scandinavia title for the third time in a row; the only man to have ever done this. 

Ehrling is not only one of the world’s best built men, but also one of the strongest. In 1969 he held the world’s deadlift record. He has both deadlifted and hacklifted 770lb. officially.

In the gym, he has done more than this. Dan Lurie, who sponsored his trip to New York for the Mr. World, has dubbed him “The Wedish Superman.”

At a height of 5’8″ and a bodyweight of 220lb., Ehrling Wahlgren’s arms tape an incredible 22 inches! He has never been defeated for “Best Arms” in a contest. He also possesses one of the best backs around, with a great lat spread and tremendous thickness.

The following is the routine he is using to prepare himself for a Mr. World victory. This is a very advanced routine and the average bodybuilder or beginner would be way over-trained if he tried this:

Monday – Wednesday – Saturday
Tri-Set 1 5 sets, 6-8 reps
Benchpress 5 sets, 6 – 10 reps
Incline Flys 5 sets, 6-10 reps
Parallel bar dips with weight 5 sets, 6-10 reps
Tri-Set 2 5 sets, 8-10 reps
Incline Barbell Press  
Decline flys  
Pulley cross-over  
Tri-Set 1 5 sets, 10 -12 reps
Wide grip chin-up  
Bent over row  
Stiff-legged deadlift  
Tri-Set 2 5 sets, 6-8 reps
Narrow grip chin-up  
End of bar row  
Dumbbell pullover  
THIGHS 5 sets of 10 
Super- Set 1   
Full squat  
Leg Extension  
Super Set 2 5 sets of 10
Hack lifts  
Thigh Curl  
Super-Set 3 5 sets of 15
Ballet Squat  
Leg Press  
Calves 15 sets, 20-40
Calf Raise on calf machine  
Calf on leg press  
Calf raise with wt across knees  

 Above: Six of the favorite exercise that Wahlgren uses in his training- the triceps press on lat machine at upper right, the dumbbell curl on incline bench, then the triceps press with dumbbell. At lower left we see him doing the floor pulley curl on the preacher bench. Then a fine triceps exercise, the reverse dip, then the reverse curl for his forearms and biceps

Tuesday – Thursday
Tri-Set 1 5 sets, 6-8 reps
Press behind neck  
Seated side laterals  
Alternate dumbbell front raise  
Tri-Set 2  5 sets, 8-10 reps
Alternate dumbbell press  
Upright barbell row  
Bent forward laterals  
Tri-Set 1 5 sets, 8-10 reps
Dumbbell tricep press  
Barbell Scott bench curl  
Tricep dips  
Tri-Set 2 5 sets, 6-8 reps
Dumbbell over incline curl  
Barbell tricep press  
Pulley curls  
Tri-Set 3 5 sets, 15-20 reps
Wrist curls  
Reverse curls  
Lying tricep extensions  
Tri-Set 4 5 sets, 50-100reps
Tri-Set 5 15 sets, 20-40
Calf raise on calf machine  
Calf raise on leg press  
Calf raise with wt. across knees  

On Friday and Sunday Ehrling takes a day off training so his muscles can recover from this super routine.

His diet consists of lot of meat, fish, eggs and dairy products. He always eats plenty of fresh fruits and vegetables. This includes whole grains. Unlike many American bodybuilders, Ehrling never goes on meat and water diets because he knows he will lose too much size.

For definition he cuts his grains down to one slice of whole wheat bread a day, lowers his consumption of dairy products and speeds up his workouts.


Leave a comment