Ripped To Shreds: Alexander Myrvold Talks With

Quick Stats:

Age: 22
Height: 5’7″ – 174 cm
Weight: 176 lbs – 80 kg


How did you get started?

Growing up, I was pretty active and into playing sports like basketball and football. I started lifting weights at a young age to gain an advantage in sports. But my passion for sports ended when I was 17 due to problems with my knees, ankles and shoulder. After being a foreign exchange student in Las Vegas, Nevada for a year, I gained a lot of weight and then returned to Norway. When I came home, I got teased a lot by my family and friends because of the amount of weight that I had put on.

I became very unhappy and uncomfortable with myself. My confidence left me, and that’s when I made a commitment to change my lifestyle.


What was the hardest part about your transformation?

The training part wasn’t so difficult because I had been lifting weights for a while, but I had never tried to lose body fat. So, I did some research on how to lose weight, and I tried multiple solutions. I discovered that the one thing every solution had in common was diet and nutrition. The hardest part about my transformation was adapting to eating clean.

I had to keep myself on a short leash, away from all the junk food! (Laughs)

What is your life like now that you’ve made a transformation?

Since my transformation, my life has been filled with a lot of joy. I absolutely love training and living a healthier lifestyle; it certainly doesn’t feel like a ‘diet’ anymore. After making the transition to eating clean, I really don’t crave junk food anymore.

For me, the biggest change has been mentally. My confidence and self-esteem have sky rocketed!


What motivates you to keep going and push harder?

Losing, I hate losing! That’s the one thing that has always pushed me to keep on going and to push harder.


What is your current training philosophy?

I have always stayed true to the priority principle, and I have always started my week off training the body parts I felt were lagging behind. I usually start off pretty heavy with a compound exercise and then I move on to isolation exercises.

Full Routine:

Monday: Chest

  • Incline Dumbbell Chest Press 4 x 6-12 (Drop Set)
  • Incline Dumbbell Fly’s 4 x 8-12
  • Machine Chest Press 4 x 8-15
  • Cable Fly’s 3 x 10 (Superset)
  • Cable Press 3 x 10
  • Dips 3 x Failure

Tuesday: Back

  • Wide Grip Pulldowns 4 x 6-12 (Drop Set)
  • T-Bar Rows 4 x 8-12 (Drop Set)
  • Dumbbell Rows 3 x 8-15
  • Close Grip Cable Rows 4 x 12 (Drop Sets)
  • Lat Pulldowns 3 x 8-15
  • Deadlifts 4 x 12

Wednesday: Legs

  • Squats 5 x 5-12 (Drop Set)
  • Leg Press 4 x 8-12
  • Hack Squat 3 x 12 (Superset)
  • Lunges 3 x 12
  • Leg Extensions 4 x 10 (Drop Sets)
  • Stiff Legged Deadlifts 4 x 8-12
  • Lying Leg Curls 4 x 10-14

Thursday: Shoulders

  • Shoulder Press 4 x 8-12 (Drop Set)
  • Side Lateral Raises 4 x 8-12
  • Bent-Over Reverse Fly’s 4 x 8-15 (Drop Sets)
  • Reverse Peck Deck 3 x 10 (Superset)
  • Plate Front Raises 3 x 10
  • Behind the Neck Press 4 x 12-15

Friday: Arms

  • Barbell Curls 4 x 6-12 (Drop Set)
  • Incline Alternating Dumbbell Curls 3 x 8-12
  • Cable Hammer Curls 3 x 8-12
  • Concentration Curls 3 x 10 (Drop Sets)
  • Rope Overhead Extensions 4 x 8-12 (Drop Set)
  • Skull Crushers 4 x 8-12
  • Dumbbell Overhead Extensions 4 x 8-15 (Drop Sets)

Saturday: Cardio/Abs/Calves

  • Bike (Intervals) or Treadmill (Incline)
  • Hanging Leg Raises 4 x 15 (Abs Circuit)
  • Cable Crunch 4 x 20
  • Russian Twist 4 x 30 (15 per side)
  • Plank 4 x Failure
  • Standing Calf Raises 4 x 8-12
  • Seated Calf Raises 3 x 15
  • Calf Press 3 x 20

Sunday: Recovery

  • Rest day


What is your approach to nutrition?

I used to be really obsessed about eating the same thing day in and day out, but now, I like to change it up and have more of a variety. For the most part, my meals consist of high quality healthy food.

What’s the one thing you look forward to treating yourself to after a competition?

If I were to choose one, and only one thing, it would be Kinder Chocolate dipped in Nutella. I actually don’t know how that tastes, but it sounds really delicious! (Laughs)


Do you bulk and cut or stay lean year round?

I have tried bulking in the past, but I usually like to stay lean year around. Let’s just say that all of the photographs from my bulking phase have been deleted!

Daily Diet:

  • Meal 1: 3 ½ ounces Oats and 2 scoops Whey
  • Meal 2: 7 ½ ounces Beef and ¼ cup Brown or White Rice
  • Meal 3: 7 ½ ounces Chicken and 3 ½ to 7 ounces Mixed Vegetables
  • Meal 4: 2 scoops Whey and 16 ounces Water
  • Meal 5: 11 ounces Salmon, ¼ cup Brown or White Rice and 3 ½ to 7 ounces Mixed Vegetables
  • Meal 6: 3 Whole Eggs and 6 Egg Whites

5 (2)

What does your supplementation look like?

  • Protein
  • BCAA’s
  • Glutamine CLA’s
  • L-Carnitine
  • Fat Burner
  • Pre Workout Stimulant
  • Multivitamin
  • Fish Oil


What has been your biggest accomplishment in the fitness industry?

I would have to say that my biggest accomplishment in the fitness industry was just getting started competing in the Men’s Physique Category and having no expectations. Suddenly, within a year, I won my first show, and I went on to win the European Championship, the Arnold Classic and the World Championship!

Now, I’m currently the first and only IFBB Pro from Norway, and that’s pretty exciting!

What are your best 3 tips for someone looking to reach their goal physique?

  1. Create a vision and set goals.
  2. Work your ass off.
  3. Stay consistent, and don’t doubt yourself.


Favorite Quote:

“Pain is Temporary, Pride is Forever”

Facebook: Alexander Myrvold
Instagram: @alex_ifbbpro