Sergej Onopko Workout Routine and Diet Plan

By | October 21, 2020
Sergej Onopko Workout Routine and Diet Plan

Sergej Onopko Workout Routine and Diet Plan: Sergej Onopko is an actor known for his roles in movies and tv shows like Don’t Breathe, Red Sparrow, Swoon, Spy, and the upcoming Netflix Original show Barbarians. Sergej is one of the best actors and soon will be dominating the Hollywood industry with his talent without a doubt. However, other than his acting skills, Sergej is quite famous for his fitness and ripped body. So if you also want to learn more about the Sergej Onopko workout and Sergej Onopko diet plan, then keep on reading.

Sergej Onopko Workout Routine and Diet Plan

Sergej Onopko Workout Routine and Diet Plan

Sergej Onopko Body Stats

Height 6 ft
Weight 80 kg
Age 35 years
Chest 43 inch
Waist 32 inch
Biceps 16 inch

Also Read: Jeanne Goursaud Diet Plan and Workout Routine


Sergej Onopko Workout Routine

Sergej is an incredible actor who has played different roles; some of them have also required him to train for other things like fighting, etc. However, Sergej has always given his all when it comes to any challenges and makes his body get used to everything, which we will see in the upcoming Netflix series Barbarians. So let’s see what kind of training Sergej went through to get into the barbarian shape.

There are different things that this actor does to get into the shape he is. One of the things that I found out when I searched about him was that he was athletic since the teen years. That also helped him develop this incredible physique, now getting back to his workout routine. During the Barbarians shooting, Sergej started learning how to fight and sword fighting for his role. You can see this video here that will show you Sergej training with the stunt actors.


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A post shared by Sergej Onopko (@onkoloco) on Sep 24, 2020 at 12:00am PDT

Now coming to his usual routine, it consists of doing different things like cardio, weight training, stretching, etc. As there was no interview or statement made by the actor, I can’t tell you how he circulates all these exercises in his weekly routine. However, I can still give you a training plan containing these workouts to help you get a body like Sergej.

Sergej Onopko workout contains:-


Training days: Monday to Friday

Sergej does like to maintain stamina and endurance in his body, so he often does some cardio exercises. These exercises also contain jump rope, on which he recently shared a video showing his skills. You can see the video by clicking right here, which is why we will do a 30 minutes cardio routine in our training plan. In this routine, we will be doing 20 minutes of running at a constant pace to get our body warmed up and build the stamina. After that, we will do 10 minutes of rope jump.



Training days: Monday to Friday

Sergej is quite flexible, and he has also shown his flexibility in this video that he shared on his Instagram. You can see him going from the crow position to ending the stretch with a perfect split. This video shows how flexible Sergej is, so to get that flexibility. We will be stretching before and after every workout for about 10 to 15 minutes. You can look up any full-body stretching routine on YouTube and follow that as your routine.


Weight Training

Training days: Monday to Friday

He does not have shared any particular video or post showing him lifting weight, but you can tell by looking at his body that he is undoubtedly doing some weight training routine. Sergej does share a video showing Kettlebell swings in this video, which is an excellent exercise for your forearms and shoulders. However, there is no telling what he does in his weight training routine, so feel free to follow a standard weight lifting routine and add some compound movement exercises.

That’s all for the Sergej Onopko workout routine.

Also Read: Dylan Minnette Workout Routine and Diet Plan


Sergej Onopko Diet Plan

His diet plan is a mystery to me, so I can’t tell you anything about his diet. However, by looking at his body type, I would say a diet containing protein, carbs, fibers, and vitamins will be the best diet to follow. So let’s see a routine that you can follow to get a body like Sergej. Oh, and the last thing, do not forget to drink a lot of water throughout the day; it is one of the most important things when working out this much.

Sergej Onopko diet contains:-


  • Three boiled eggs
  • Toast
  • Chicken bacon
  • Juice



  • Protein smoothie with berries, almond butter, an egg, and a banana



  • Chicken breast
  • A small bowl of rice
  • Veggies


Evening Snack

  • Fruit salad



  • Salmon or turkey
  • Veggies
  • Salad

That’s all for the Sergej Onopko diet plan.

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