Those who have seen “Stranger Things” can attest that Billy Hargrove is more an able-bodied bad boy than he is a hardcore meathead. To cultivate the look, Montgomery focussed on building dense muscle as opposed to giant muscle. Nevertheless, that still meant adding mass to his physique, which had slimmed down since his appearance in the Power Rangers movie.

Striving for muscle density, the Dacre Montgomery “Stranger Things” workout routine consists of light weights, high reps, static holds, boxing exercises, and resistance bands. One look at the actor’s impressive physique will show you the results. Should you be seeking a physical make-up that’s more Keanu Reeves than Dwayne Johnson, this is one way to do it. Here’s a breakdown:

Most modern workouts build strength or endurance or both in equal measure. Lifting heavy weights at low reps increases strength while lifting low weights at high reps increases endurance. When it came to straightforward weightlifting, Montgomery focussed on endurance, lifting low weights at high reps. In turn, he burned fat and achieved a more “toned” appearance.

Another way to achieve a toned, muscular body? Resistance bands, which don’t add as much pressure to the joints as say barbells or kettlebells. Here are some basic resistance band exercises you can perform:

A boxing workout is one way to build strength without resorting to heavy lifting. Here are some boxing exercises you can implement:

Since his teenage days, Dacre Montgomery has been no stranger to yoga and other stretching exercises. We’re not going to get all downward dog in this article since you should perform yoga under the guidance of a seasoned instructor. Just know that it’s a fundamental component to various workout routines, doing wonders for muscles and the mind alike.

If you think surfing doesn’t make for a quality workout, you’ve never surfed. Those seeking fitness outside of the gym are well-advised to start riding the waves. Speaking of riding the waves, Montgomery is not only a surf dog but reportedly a licensed boater as well.

Looking for a Dacre Montgomery workout routine of the more intense variety? We’ve got one just for you. Before suiting up as a Power Ranger, Montgomery went all-in on weightlifting and cardio, which isn’t to mention the boxing exercises and martial arts training. He reportedly worked out for up to 3 hours per day, 5 days per week. Proceed at your own pace and prepare to sweat.

Either 45-60 minutes of cardio or an alternate activity such as MMA training, yoga, pilates, hiking, sports, or cycling.

Either 45-60 minutes of cardio or an alternate activity such as MMA training, yoga, pilates, hiking, sports, or cycling.