Superhero Workouts, Diets, and Supplements

UK Fitness Pro
UK Fitness Pro
· 18 min read
Superhero diets and workouts

Embarking on a journey to become a superhero on the big screen involves not just a transformation of character, but also a physical metamorphosis. 

This ultimate guide delves into the diet and workout routines of your favourite superheroes, showcasing the immense dedication, great deal of time, and discipline needed to sculpt their bodies for iconic roles. From Chris Evans' high-protein diet and intense interval training for Captain America to Gal Gadot's rigorous preparation for Wonder Woman, each regimen reflects a balance of healthy foods, many grams of protein, and meticulous planning. 

These stars have turned their training programmes into art forms, mastering the balance between heavy weights, superhero foods, and essential nutrients, all while maintaining their unique body types and fitness goals.

The Superhero Diet and Workout of Chris Evans (Captain America)

Chris Evans' transformation into Captain America demanded intense physical training and a stringent diet plan, including during special occasions. His routine was designed to build substantial muscle mass while maintaining agility and cardiovascular fitness, essential for the role of a superhero.

Chris Evans (Captain America) Workout

Workout Routine: Evans’ training was focused on high-intensity interval training, heavy lifting with fewer reps, and compound lifts, including:

  • Strength Training: Incorporating exercises like squats, deadlifts, incline bench presses, weighted dips, and chin-ups.
  • Bodyweight Moves and Plyometrics: Including exercises like squat-to-box jumps and gymnastics, aimed at enhancing fast-twitch muscle fibers and flexibility.
  • Cardiovascular Workouts: Avoided extensive cardio, focusing more on muscle-building exercises.
  • Rest and Recovery: Integral to his routine, including rest days to allow muscle recovery.
Captain America working out

Chris Evans (Captain America) Diet and Supplements

Diet Plan: Evans followed a high-protein diet to support muscle growth, complemented by a balanced intake of vegetables, fruits, and carbs:

Apparently, his favourite type of high-protein food to cook is an egg dish: 

I don't know if you've ever had pesto eggs, but if you haven't, you're missing out. – Chris Evans in an interview with Men's Journal

The Superhero Diet and Workout of Andrew Garfield (Spiderman)

Andrew Garfield's transformation into Spiderman involved a meticulous workout and diet plan to sculpt a lean and agile physique. His weekly training routine was rigorous, including a variety of exercises.

Andrew Garfield (Spiderman) Workout

  • Strength Training: Focused on major muscle groups, incorporating squats, deadlifts, wide grip pushups, clean and press, and dips.
  • Cardiovascular Training: Essential for endurance, including running, jogging, and HIIT with activities like sprints and plyometrics.
  • Flexibility and Recovery: Included yoga, stretching, and foam rolling for muscle health and injury prevention.

Andrew Garfield (Spiderman) Diet and Supplements

Garfield's diet was equally disciplined, emphasising high-quality proteins, complex carbohydrates, and fresh vegetables. His meal plan included:

  • Breakfast: Options like oatmeal and protein-rich foods (tofu or eggs).
  • Lunch: Lean protein sources combined with greens, such as a salad with roasted garlic chicken breast.
  • Dinner: Balanced with protein and vegetables, often including Korean barbecue or roasted garlic chicken breast.

His diet focused on macronutrient balance, with a higher intake of proteins essential for muscle repair and growth, and carbohydrates for sustained energy levels. Garfield also took supplements like whey protein, glutamine, and pre-workout formulas to support muscle growth and recovery.

It's all about finding your own personal style, what your body likes; just identify that and do it. – Andrew Garfield, when asked what advice he would give to someone wanting to get in shape

The Superhero Diet and Workout of Chris Pratt (Star-Lord)

Chris Pratt's transformation into Star-Lord for "Guardians of the Galaxy" involved a comprehensive workout routine and a strict diet plan, dramatically changing his physique.

Chris Pratt (Star-Lord) Workout

Workout Routine: Pratt's training, under the guidance of Duffy Gaver, a former marine sniper and ex-Navy SEAL, included a mix of various exercise styles:

  • Monday (Back, Biceps, and Abs): Included exercises like deadlifts, pull-ups, lateral pull-downs, and different curls, with a focus on the back and biceps.
  • Tuesday (Chest and Triceps): Focused on the bench press, incline bench, flies, dips, tricep pushdown, and more, targeting the chest and triceps.
  • Wednesday: Active recovery with walks and rest.
  • Thursday (Legs): Comprised of back squats, leg presses, lunges, calf raises, and more, focusing on the legs.
  • Friday (Shoulders and Traps): Included military press, lateral raises, rear delt flys, and shrugs, among others, targeting the shoulders and traps.
  • Saturday and Sunday: Rest days.
Star-Lord working out in space

Chris Pratt (Star-Lord) Diet and Supplements

Diet Plan: Pratt's diet, crafted by nutritionist Phil Goglia, was designed to increase his overall calorie and water intake while maintaining a focus on healthy and nutritious foods. Key components of his diet included:

  • Protein Sources: Whole eggs, chicken breast, fish, and steak.
  • CarbohydratesHigh-fiber sources like broccoli, spinach, sweet potatoes, brown rice, and steel-cut oatmeal.
  • Fats: Healthy fats from sources like grass-fed butter, coconut oil, avocado, and nuts.
  • Hydration: Emphasised high water intake.
  • Supplements: Included whey protein, testosterone booster, fat burner, and BCAA.

This rigorous routine and diet plan were instrumental in Pratt's significant weight loss of over 60 pounds and his development into a superhero physique for the role of Star-Lord.

Eating is boring, but the times between eating, I feel great. Chris Pratt, discussing with Men's Health how his eating habits make him feel

The Superhero Diet and Workout of Henry Cavill (Superman)

Henry Cavill's transformation into Superman for "Man of Steel" and "Batman v Superman: Dawn of Justice" involved a rigorous training and diet regime, pushing him to achieve a superhero physique.

Henry Cavill (Superman) Workout

Workout Routine: Cavill's training, under the supervision of renowned climber and trainer Mark Twight, was split into four main phases:

  • First Phase (Preparation): Focused on light exercises to prepare muscles for intense training.
  • Second Phase (Bulking): Included a range of workouts to build muscle and body mass.
  • Third Phase (Cutting): Aimed at burning excess body fat and toning the physique.
  • Fourth Phase (Maintenance): Combined various exercises and a healthy diet to maintain physical shape.

The routine included a combination of CrossFit, bodybuilding, high-rep, and heavyweight lifting training, which are crucial for building both muscular mass and strength. Cavill's regimen also incorporated fasted cardio sessions to enhance muscular definition and improve body proportions.

In this video on the Men's Health YouTube channel, Cavill mentions that his key exercises included Romanian deadlifts, hyperextensions for glutes and hamstrings, oblique static holds, dumbbell raises for shoulders, and alternating dumbbell curls. 

Superman working out

Henry Cavill (Superman) Diet and Supplements

Diet Plan: Cavill's diet was centered around high-protein and calorie-rich foods, essential for muscle growth. Key components of his diet included:

  • Protein Sources: Steak, eggs, chicken, yoghurt, and protein powder.
  • Carbohydrates and Fats: Foods like brown rice, fruits, and healthy fats from sources like coconut milk and heavy cream.
  • Caloric Cycles: His caloric intake varied across different phases, ranging from 3,500 to 5,000 calories per day, adjusted according to the training phase.
  • Supplementation: Included meal replacement drinks rich in protein, essential for muscle recovery and growth.

I do my utmost to get in four sessions a week, Monday to Friday. – Henry Cavill on training while filming

The Superhero Diet and Workout of Paul Rudd (Ant-Man)

Paul Rudd's transformation for his role as Ant-Man in the Marvel Cinematic Universe was marked by a dedicated fitness and nutrition routine, despite not aiming for a bulked-up superhero physique.

Paul Rudd (Ant-Man) Workout

Workout Routine: Rudd's training, designed by trainers at CrossFit BMF in Santa Monica, CA, aimed to make him lean, athletic, and stronger. His workout routine included a mix of functional training and weight training, tailored to achieve a functionally fit and symmetrically aesthetic physique.

  • Functional Training: This part of his workout focused on exercises like walking lunges, triceps dips, timed sprints, and ab crunches, enhancing his overall functional fitness.
  • Weight Training: His weight training routine was split across different days, targeting specific muscle groups. For example:
  • Monday (Chest and Back): Included exercises like dumbbell bench press, incline dumbbell row, shoulder press, and lat pulldowns.
  • Thursday (Shoulders/Abs): Featured exercises like barbell clean and press, dumbbell lateral raises, barbell upright rows, and various core exercises.
  • Friday (Legs): Comprised of leg extensions, leg presses, walking lunges, and Romanian deadlifts.
  • Saturday (Arms/Abs): Included incline bench dumbbell curls, tricep rope pushdowns, barbell curls, and ab exercises.

Paul Rudd (Ant-Man) Diet and Supplements

Diet Plan: Paul Rudd's diet for his Ant-Man role was highly disciplined, focusing on providing him with enough energy while maintaining a lean physique. He followed a diet that included:

  • Protein-Rich Foods: His diet was high in protein, featuring foods like chicken, fish, and egg whites, essential for muscle repair and growth.
  • Healthy Fats and Carbohydrates: Rudd consumed healthy fats and carbs, including avocados, nuts, and whole grains, which are vital for sustained energy levels and overall health.
  • Hydration: Rudd emphasised hydration, often treating himself to sparkling water as a reward during his strict diet regime.

Every shirtless scene I had ever done was for comedy’s sake. – Paul Rudd discussing his pre-superhero physique in an interview with Men's Health

The Superhero Diet and Workout of Robert Downey Jr. (Iron Man)

Robert Downey Jr.'s transformation into Iron Man required a well-rounded approach, focusing on both a structured workout routine and a disciplined diet plan.

Robert Downey Jr. (Iron Man) Workout

Workout Routine: Robert Downey Jr.'s workout was structured to maximise his gym time, focusing on compound movements and limiting isolation work. His training schedule included a variety of routines:

  • Monday: Lower Body: The routine involved exercises like band squats, hamstring curls, leg press, Romanian deadlifts, and core strengthening workouts.
  • Tuesday and Thursday: Dedicated to yoga and meditation, emphasising recovery and flexibility.
  • Wednesday: Full Body Workout: This session included exercises such as air squats, bench press, lateral pulldowns, Arnold presses, and various core exercises.
  • Friday: Upper Body Workout: Focused on exercises like weighted pull-ups, dips, various presses, and core workouts.
  • Saturday and Sunday: Rest days, crucial for recovery.
Iron man workout out in a gym

Robert Downey Jr. (Iron Man) Diet and Supplements

Diet Plan: Robert Downey Jr.'s diet was key in his transformation. Before adopting a vegan lifestyle, his diet included:

  • Breakfast: Eggs, milk, bread, and tomato.
  • Lunch: Chicken, bread, salad, leafy greens, and unsweetened tea or coffee.
  • Dinner: A healthy balance of vegetables and lean protein sources like pork, beef, chicken, or fish.

After transitioning to a vegan diet, he replaced animal proteins with plant-based options (e.g., a post-workout shake consisting of vegetable protein). His diet became rich in seeds, tofu, and beans and included plant milk, focusing on sustainable and healthy eating patterns.

I want a cheeseburger, I want bacon on it—I know I'm not supposed to—I want a lot of cheese. – Robert Downey Jr. when asked about his "food weakness".

The Superhero Diet and Workout of Ryan Reynolds (Deadpool)

Ryan Reynolds' transformation into Deadpool required a rigorous training regimen and a well-balanced diet plan to achieve the lean, muscular physique necessary for the role.

Ryan Reynolds (Deadpool) Workout

Workout Routine: Reynolds’ workout routine was structured to cover different muscle groups throughout the week:

  • Monday (Chest and Core): Focused on exercises like sit-ups, abs plate twists, barbell floor wipers, bench press, incline bench press, and more.
  • Tuesday (Back and Biceps): Included exercises such as bent-over row, chin-ups, wide-grip lat pulldown, shrug, upright row, 21s, and hammer curl.
  • Wednesday (Shoulders and Core): Comprised military press, floor shoulder press, Arnold press, dumbbell L-lateral raise and external rotation, pulse up, scissor kick, and lying leg rotation.
  • Thursday (Legs and Arms): Focused on squats, barbell lunge, deadlift, crossover lunge, 21s, rope tricep pushdown, close-grip bench press, and dumbbell curl.
  • Friday (Chest, Back, and Core): Involved sit-ups, abs plate twist, barbell floor wiper, triple-stop bench press, incline db bench press, close-grip push-up, elevated feet push-up, renegade row, and pull-up.

Reynolds dedicated Saturdays and Sundays to rest and recovery, which is crucial for muscle repair and growth.

Ryan Reynolds (Deadpool) Diet and Supplements

Diet Plan: Reynolds' diet was designed to boost metabolism and burn excess fat, while also providing the necessary energy and nutrients for intense workouts. His diet included:

  • Regular Meal Times: Reynolds ate every 3 hours, focusing on whole foods and clean eating.
  • Protein and Carbs: His diet was rich in proteins, including chicken, fish, and egg whites, and he included carbohydrates like oatmeal, brown rice, and sweet potatoes. Carbohydrates were an essential part of his diet, providing the energy needed for his demanding workouts.
  • Healthy Fats and Veggies: The diet also incorporated healthy fats from sources like avocado and almonds, and plenty of green vegetables and salads for essential vitamins and minerals.
  • Supplements: Reynolds supplemented his diet with protein bars and shakes, creatine, L-glutamine, CLA, and multivitamins to support his gains and overall health.

Boring and incredibly simple. – Don Saladino, Reynolds' trainer, describing his client's diet

The Superhero Diet and Workout of Gal Gadot (Wonder Woman)

Gal Gadot's remarkable portrayal of Wonder Woman involved an intensive training and diet regimen, preparing her for the physically demanding role.

Gal Gadot (Wonder Woman) Workout

Workout Routine: Gal Gadot's workout routine, spanning six months, was comprehensive and varied, including cardio, strength training, and HIIT workouts:

  • Cardio Training: Included running or jogging for warm-up, mountain climbers, rowing, burpees with broad jumps, bird dog exercises, push-ups, and pull-ups.
  • Strength Training: Focused on exercises like Romanian deadlifts, bent-over rows, reverse curls, weighted squats, and medicine ball throws.
  • Arms and Abs Training: Emphasised push-ups and plank holds.
  • HIIT Workouts: Covered a range of exercises targeting different muscle groups and included core strengthening activities like skater lunges, windmill exercises, wide grip pulldowns, alternating standing dumbbell rows, and stability ball exercises.
Wonder Woman working out

Gal Gadot (Wonder Woman) Diet and Supplements

Diet Plan: Gal Gadot's diet plan emphasised quality and portion control:

  • Balanced Meals: Her meals were a mix of leafy greens and protein-rich foods. She regularly consumed green juices made from spinach, kale, and fruits.
  • Breakfast: Typically included eggs, fruit, and coffee.
  • Lunch: Comprised of fish, vegetables, chickpea cakes, and juice.
  • Dinner: Lean protein, green salad, and coffee.

Gadot also integrated supplements into her diet, including multivitamins, caffeine, creatine, BCAA, and beetroot, to support her nutritional needs and enhance her physical performance.

Wellness is such an essential part of my life because the better I feel, the better I look, the better I am. – Gal Gadot in an interview with Shape. 

The Superhero Diet and Workout of Chris Hemsworth (Thor)

Chris Hemsworth's transformation into Thor required a combination of intense workouts and a meticulous diet plan to build the necessary muscle mass.

Chris Hemsworth (Thor) Workout

Workout Routine: Hemsworth's workout days, guided by his trainer Duffy Gaver, focused on heavy weightlifting and functional training. His regimen typically involved:

  • Back Workouts: Including pull-ups, push-ups, Hammer Strength two-arm row, dumbbell row, and Swiss ball hyperextensions.
  • Chest Workouts: Featured exercises like barbell bench press and incline dumbbell bench press.
  • Functional Training: To maintain agility and flexibility, Hemsworth incorporated functional exercises such as bear crawls.
  • Heavy Weight Lifting: Emphasis was placed on exercises that build muscle mass, like back squats, bench presses, and deadlifts.
  • Boxing and HIIT: To complement his strength training, Hemsworth also engaged in boxing and high-intensity interval training.
Thor working out

Chris Hemsworth (Thor) Diet and Supplements

Diet Plan: Hemsworth's diet was a crucial part of his training, focusing on high protein intake and regular meals:

  • Frequent Meals: He ate six to eight times a day, with meals spaced out every two hours, each consisting of approximately 450 calories.
  • Protein-Rich Foods: His diet included chicken, fish, egg whites, and red meat, ensuring a high intake of protein.
  • Carbohydrates and Fibre: Hemsworth consumed healthy carbohydrates like brown rice, quinoa, and sweet potatoes, which are rich in fibre and essential nutrients.
  • Green Vegetables: A variety of leafy green vegetables, often incorporated into a rocket salad, provided vitamins and minerals.
  • Vegan Diet Adaptation: At one point, Hemsworth adopted a vegan diet, replacing animal proteins with plant-based options like beans.
  • Supplementation: Hemsworth's diet also included whey protein shakes to support muscle growth and recovery.

I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice. – Chris Hemsworth, in an interview with MTV

The Superhero Diet and Workout of Jason Momoa (Aquaman)

Jason Momoa's transformation for his role as Aquaman was remarkable, combining intense workout routines with a disciplined diet plan.

Jason Momoa (Aquaman) Workout

Workout Routine: Momoa's training, often guided by personal trainer Mark Twight, combined whole-body movements with isolation exercises. His love for outdoor activities like surfing, climbing, and skateboarding also played a crucial role in his fitness regimen. His typical weekly workout routine included:

  • Monday (Chest): Involving exercises like flat bench press, incline bench press, incline dumbbell bench press, chest dips, and plate push-ups.
  • Tuesday (Back): Focused on exercises like medium-grip pull-ups, close-grip pull-ups, reverse-grip chin-ups, seated pulley rows, and barbell reverse-grip bent-over rows.
  • Wednesday (Legs): Included exercises such as stiff-legged deadlifts, bodyweight squats, jump squats, and barbell back squats.
  • Thursday (Abs): Comprised of exercises like medicine ball slams, burpees, kettlebell swings, 40-yard sprints, and leapfrogs.
  • Friday (Shoulders and Arms): Included exercises like barbell military press, diamond push-ups, bodyweight dips, dumbbell triceps extensions, and dumbbell curls.
  • Saturday and Sunday: These were rest days for recovery.

The AR-7 (Accelerated Results 7) programme was a key part of Momoa's training, focusing on low weights and reps, with minimal rest between sets, which allowed for up to three training sessions per day.

Aquaman working out

Jason Momoa (Aquaman) Diet and Supplements

Diet Plan: Momoa's diet plan was crafted by his personal trainer Stuart Walton, focusing on a balanced intake of proteins, vegetables, and healthy fats. Key components of his diet included:

  • Proteins: Such as chicken, steak, and fish, particularly sashimi and skipjack tuna.
  • Vegetables: A variety of veggies, including leafy greens and cauliflower.
  • Fruits: Consumed for a healthy energy boost.
  • Healthy Fats: Like all-natural peanut butter and avocado.
  • Carbohydrates: He included foods like sweet potatoes and brown rice.
  • Supplements: Momoa used protein powder, mass gainer, and creatine to complement his diet.
  • Moderation: He obviously avoided junk food, but maintained balance by allowing himself a daily pint of his favourite Guinness beer.

Kettlebells have been really huge in my life. I travel with kettlebells. It's helped me with my core and just, like, fighting and doing stunts. – Jason Momoa in a funny interview with Men's Health

The Superhero Diet and Workout or Brie Larson (Carol Danvers)

Brie Larson's remarkable transformation into Captain Marvel showcased her dedication to fitness and nutrition. She underwent rigorous training and followed a well-structured diet programme to achieve the superhero physique.

Brie Larson (Carol Danvers) Workout

Workout Routine: Brie Larson’s training regimen, spanning across the week, included a variety of exercises targeting different muscle groups:

  • Monday (Deadlifts, Back & Biceps): Her routine included push-ups, deadlifts, cable rows, step-up bicep curls, lateral pulldowns, chin-ups, and hammer curls.
  • Tuesday (Military Press, Shoulders & Traps): The focus was on pull-ups, military press, front raises, dumbbell shrugs, power cleans, dumbbell snatches, and shoulder flies.
  • Wednesday (Squats, Glutes, & Legs): This day involved air squats, squats, weighted hip thrusts, overhead barbell lunges, leg presses, calf raises, and hamstring curls.
  • Thursday (Bench Press, Chest & Triceps): The exercises included pull-ups, bench press, tricep overhead extension, incline dumbbell press, tricep cable pushdown, dips, and weighted push-ups.
  • Friday & Saturday (Optional Light Full Body): These days were for optional light full-body routines, including varied cardio, front squats, Arnold press, dumbbell clean and press, pull-ups, push-ups, and burpees.
  • Sunday: Rest day for recovery.

Brie Larson (Carol Danvers) Diet and Supplemets

Diet Plan: Larson's diet was integral to her muscle gain and overall fitness. She followed a diet plan rich in healthy fats and protein, including foods like grilled chicken, almond butter, and protein shakes. During her initial training for Captain Marvel, she followed a Paleo diet and later switched to a balanced diet with high-protein, low-carb foods. A typical day in her diet plan comprised:

  • Breakfast: Eggs, smoothies, oatmeal.
  • Lunch: Grilled chicken and vegetables.
  • Dinner: Fish, sweet potatoes, green salad.

Brie also embraced the concept of ‘bridge meals’ - snacks consisting of vegetables or nuts between separate meals to avoid overeating and maintain energy levels.

Supplements: Her regimen included creatine, protein shakes, and vitamins to support her intense training and muscle growth.

Everything you're seeing on Instagram, we want to make sure people understand those are highlights. – Jason Walsch (Brie's trainer) on how his client developed a baseline of strength and fitness before completing feats like pushing a 2,000-kg car

The Superhero Diet and Workout of Hugh Jackman (Wolverine)

Hugh Jackman's portrayal of Wolverine required intense physical preparation, involving a meticulous workout routine and a carefully structured diet to ensure he had enough protein. 

Hugh Jackman (Wolverine) Workout

Workout Routine: Jackman's training, crafted by his trainer David Kingsbury, was split into two phases - bulking and cutting:

  • Main Exercises: The routine revolved around core weightlifting exercises like the barbell bench press, back squat, weighted pull-up, and deadlift. The reps and weights varied each week, focusing on progressive overload.
  • Repetition and Weight Variations: The first three weeks of each training block saw an increase in weights with a decrease in reps, followed by a week with reduced weights and increased reps. This cyclical approach was key to building muscle while maintaining flexibility and agility.
  • Daily Workout Breakdown:
  • Monday (Arms and Shoulders): Included exercises like barbell bench press, dumbbell shoulder press, and triceps dips.
  • Tuesday (Legs): Focused on squats, front squats, calf raises, and ab workouts.
  • Wednesday (Biceps and Back): Comprised of weighted pull-ups, dumbbell rows, and biceps curls.
  • Thursday (Triceps and Chest): Involved incline dumbbell presses, cable flies, and triceps push-downs.
  • Friday (Back and Legs): Included deadlifts, Romanian deadlifts, and Zercher squats.
Wolverine working out

Hugh Jackman (Wolverine) Diet and Supplements

Diet Plan: Jackman's diet was an essential component of his training, with a focus on macronutrient balance:

  • Carbohydrate Cycling: He followed a carbohydrate-rich diet on weight-training days and a low-carb diet on rest days.
  • Typical Daily Meals:
  • Meal 1: Egg whites and oatmeal.
  • Meal 2: Broccoli, sweet potato, and steak.
  • Meal 3: Spinach, brown rice, and chicken.
  • Meal 4: Broccoli, fish, and avocado.
  • Healthy Foods: His diet included lean proteins like chicken and white fish, complex carbs like sweet potatoes and brown rice, and a variety of vegetables like spinach, broccoli, and avocado for essential nutrients.

Supplements: Jackman supplemented his diet with products like a pump enhancer, BCAAs, creatine, and L-carnitine.

The way you wanna look is 70% determined by your diet and only 30% by your training. – Hugh Jackman

Apparently, Jackman consumed about 230 grams of protein per day while in training

The Superhero Diet and Workout of Ben Affleck (Batman)

Ben Affleck's transformation into Batman (aka the Caped Crusader) required a specialised workout and diet plan. His training was supervised by Walter Norton Jr., focusing on building muscle mass and functional strength.

Ben Affleck (Batman) Workout

Workout Routine: Affleck's regimen was intense and varied, with a focus on "chaos training" where new workout plans and goals were set each week:

  • Warm-up & Movement: Included exercises like the elliptical, rumble roller, plank with arm extension, spiderman, inchworm, and calf stretch.
  • Torso & Strength: Exercises such as dumbbell farmer’s walk, alternating hanging knee-up, half-kneeling row, back bridge, alternating dumbbell reverse lunge, pull-up, and shoulder bridge.
  • Strength & Fitness: Comprised routines like bike sprints, V-grip pulldown, seated row, alternating dumbbell open curl, goblet squat, and lateral squat.

Ben Affleck (Batman) Diet and Supplements

Diet Plan: Affleck's diet, crafted by nutritionist Rehan Jalali, was designed to build muscle while maintaining a lean physique. His daily meal plan typically included:

  • Meal 1: CLA supplement and protein shake.
  • Meal 2: Egg whites, oatmeal, banana, and flaxseed oil.
  • Meal 3Protein bar.
  • Meal 4: Chicken breast or salmon with steamed vegetables.
  • Meal 5: An apple and unsalted almonds.
  • Meal 6: Salmon or chicken breast with steamed Brussels sprouts, broccoli, or spinach.

The diet was high in lean protein and complex carbohydrates while minimising dairy and keeping sodium intake low (important for ensuring a suitable electrolyte balance). Affleck also prioritised carbohydrates in the morning and focused on lean protein and vegetables for the rest of the day.

I put on a pound and a half of muscle per month, which sounds like nothing, but that's hard to. – Ben Affleck on training for Batman

The Superhero Diet and Workout of Chadwick Boseman (Black Panther)

Chadwick Boseman, known for his iconic role as Black Panther, followed a rigorous workout and diet regimen to embody the superhero physique.

Chadwick Boseman (Black Panther) Workout

Workout Routine: Boseman's training routine included a mix of weight and circuit training, boxing, MMA-style workouts, and cardiovascular exercises. This diverse approach helped him gain lean muscle mass while maintaining agility and endurance, crucial for his role as Black Panther.

  • Strength and Circuit Training: His routine incorporated higher reps with lighter weights and shorter rest periods, focusing on muscle hypertrophy. For example, a full-body strength circuit might include deadlifts, push-ups, lunges, pull-ups, dumbbell overhead presses, and planks.
  • Boxing and MMA Style Training: To complement his strength training, Boseman engaged in martial arts, including capoeira, karate, kung fu, and jiu-jitsu. This training not only kept him fit but also added authenticity to his fight scenes in the film.
  • Cardiovascular Training: His regimen included steady-state cardio, high-intensity interval training (HIIT), and plyometric drills. These exercises were vital in building endurance and supporting explosive movements required for his role.

Chadwick Boseman (Black Panther) Diet and Supplements

Diet Plan: Boseman's diet was primarily plant-based, supplemented with chicken, turkey, and whey protein for muscle growth. His meals were balanced with green vegetables, complex carbohydrates, and healthy fats.

  • Meals: His diet included nutrient-rich foods such as spinach, broccoli, green beans, Brussel sprouts, brown rice, sweet potatoes, and quinoa.
  • Protein Intake: Boseman consumed protein-rich foods like chicken breast and turkey, as well as whey supplements.
  • Healthy Fats: He included avocados and nuts in his diet to provide essential fatty acids.
  • Carbohydrates: His carbohydrate sources were complex and included brown rice and sweet potatoes.
  • Hydration and Snacking: Boseman's diet also emphasised staying hydrated and consuming snacks like nuts to keep energy levels up throughout his rigorous training schedule.

Protein, rice, broccoli. It was amazing. It was amazingly bland. – Chadwick Boseman on his diet before Black Panther. 

Finding Superhero Diet and Workout Supplements Online

A great idea for those aiming to replicate superhero workouts and diet plans is to use websites like MyProtein

These platforms offer a wide range of different options in terms of high-protein foods, supplements, and meal plans suitable for a variety of dietary preferences and your specific body type. For example, you could find whey protein, ideal for post-workout recovery, or follow a plant-based diet by combining a green power shake with chia seeds. You'll also find supplements that are important for maintaining the type of solid foundation of general health (e.g., vitamin C) that you'll need to be your best in the gym. 

A superhero cooking high-protein foods

Customise your eating pattern with items like oz eye fillet, lamb chop, and cottage cheese for muscle building, or opt for a leafy green salad with olive oil dressing or a raw broccoli salad with lemon dressing for lighter meal days if your personal goal is to lose weight. Remember, aligning these products with your personal goals, be it intermittent fasting or a specific workout meal plan, is a good thing for achieving superhero health and fitness.

Although it's no easy feat, if you can start replacing any less healthy options in your current diet (e.g., fast foods) with some of the above options, there's no reason why you, too, can't sculpt a superhero physique! 


The transformative journeys of these actors into their superhero roles underscore how a lot of hard work and commitment is needed to meet the extraordinary physical demands of superhero movies. 

Their workout plans, often combining elements like circuit trainingheavy weights, and functional exercises, are underpinned by nutrition plans rich in lean animal proteins and an array of healthy foods. Whether it's for a specific release date or to maintain great shape year-round, these celebrities have embraced a lifestyle where rigorous training programmes, balanced eating habits, and occasional cheat days go hand in hand. 

Their stories offer practical advice and inspiration for anyone looking to achieve their personal fitness goals, superhero or not.