For those of you who are living under a box, Netflix released it’s Daredevil series early this month. Just like other Netflix series, I naturally had to binge watch it. Took me a few days, but it was amazing. Alright, that’s not the point – the point is Daredevil and his workout. Charlie Cox plays the roll of the blind superhero, and you can tell by his physique in the film that he wanted to fully portray the characters attributes.
So, what do we know about Matt Murdock “The Devil of Hells Kitchen”? We know:
- His father was a boxer
- He has amazing stamina
- He can totally rock parkour judging by the way he jumps from building to building without any super Spiderman webs
- He can completely kick-ass while still looking insanely ripped!
Does that about cover it?!
So what are we going to do to get this Charlie Cox workout? While Cox doesn’t give us the full details of his routine in any of his interviews, he does give us enough for me to create a workout for you! Let’s go over some of the quotes he’s released about his training and diet routine.
Here’s what Cox had to say to Mens Fitness about bulking up for his role as Daredevil:
Well, Daredevil doesn’t have any superpowers, so it’s not out of the question that he could have more of a Bruce Lee physique. I was about 72kg and quite skinny coming in, and producer Steven DeKnight said, ‘We’d love it if we could get you to 175lb [80kg]’. I started eating tons of chicken, broccoli, sweet potato, rice and pasta. I put carbohydrates in all my protein shakes, so I’d have a protein shake with sweet potato in it. It’s actually really nice.
To clear that up just a bit, 72 kg puts him at a starting weight of about 158 lbs, while finishing around 175. Cox also stands around 5’10, which gives him a lean but muscular look at his end weight.
I love how he adds the fact that he started eating tons of “chicken, broccoli, sweet potato, rice and pasta”. While I can’t say I fully suggest the rice and especially pasta, I do have to agree with the rest of it. I also love how he goes on to talk about adding sweet potatoes to his protein shakes for the extra carbs. Now that’s good carbs! Way to go Cox!
This allows me to fully suggest my go to diet regime. This is the paleo/bulletproof system combined with intermittent fasting. For those of you who want to find out a little bit more about this you can use these two articles below:
- Intermittent Fasting: Paleo, Bulletproof and Hugh Jackmans Wolverine
- How to make Bulletproof Coffee: Simple Steps to Improve your Coffee, Intermittent Fasting and Fat Burn!
- And if you need help with a beginners paleo guide check out Superhero Paleo Guide!
Intermittent fasting and paleo/bulletproof can be used for both bulking and cutting. If you need any help with specifics to meet your goal, just ask in the comments below! One amazing thing the fasting and bulletproof system can do for is promote fat loss. This doesn’t have to mean weight loss, this can just mean body fat which equals you being SHREDDED!
I don’t know about you, but I like being shredded! Intermittent fasting combined with paleo/bulletproof techniques can be used to cut weight like we see with Brandon Routh (Formerly Superman, and now The Atom), or even increase muscle mass while keeping you shredded like Hugh Jackman.
But now more from the main course…Charlie Cox.
This is an answer Cox gave when MF asked him about Marvel setting him up with a trainer. This will help us more define the Daredevil workout.
They set me up with this no-joke gym. I felt like a little boy. I was introduced to a trainer and at first I just did what I was told, but then I gradually developed an interest in it. Even though we wrapped over two months ago I’ve kept it up. I really enjoy the process. What’s a typical workout for you? I did the major body parts once or twice a week and then a full-body workout to keep me lean. I’d turn up, run for five minutes, then do chest and back exercises, then run for five minutes and so on. You develop a real sweat and you know you’re getting a major workout. I had to stop using the prowler, though, because it made me want to vomit. I fucking hate it.
To cover the juicy stuff, Cox trained the major body parts once or twice a week and then did a full body workout to keep him lean. We have to remember he was trying to bulk while staying toned so he was even told to run for about five minutes then do some exercises and then get back to running for another five.
Now we’re onto something here. I feel like the Devil of Hells Kitchen is within us…
But, before we get to the full workout routine, let’s finish with one more quote from Cox that I find to be especially motivating. The question from MF was:
OK, final question: what’s your number one tip for a busy man – a lawyer with no superpowers, say – who wants to get in better shape?
And Cox answered with:
Here are the things that helped me. First, find out what time of the day you train best at. I can’t go to the gym at 5.30. I just can’t. I’d much rather go at 10pm. Second, you have to get through the first week. Get past the point where it hurts and you’re walking like John Wayne because you’re so sore, and then you’re in.
If that’s not motivating I don’t know what is. You all see how ripped he looks as Matt Murdock, so for him to explain that even he learned and has been through he hardiness of having to make it through the first week….well that’s saying something! We all start somewhere.
Check out The Superhero Academy and start unleashing your inner SuperHuman.
Now I think it’s safe to say that training with this workout may give you a Daredevil, Matt Murdock like body, BUT it doesn’t mean you can go scouring your city saving people and beating up anyone in your way.
Yes, that was a disclaimer. You can still bring out your inner superhero without taking out the Kingpin!
3 days of hitting major body parts
0-2 days of full body workout and toning
Back and Biceps Day:
3×10 wide grip push-ups
3×10 wide grip pull ups
3×10 chin ups
5 sets of Preacher Curls: 12-10-10-8-8
3 sets of Barbell Curls: 12-10-8
3 sets of Hammer Curls: 12-10-8
5 sets of Deadlift: 12-10-10-8-8
3 sets of Dumbbell Rows: 12-10-8
3 sets of Lat Pulldowns: 12-10-8
15 Minutes of HIIT Training (30 second sprint 90 second walk)
Chest and Triceps
3×10 standard pushups
3×10 diamond pushups
5 sets of Standard Bench Press: 12-10-10-8-8
3 sets of Incline Dumbbell Press: 12-10-8
3 sets of Decline Cable Flies: 12-10-8
5 sets of Skull Crushers: 12-10-10-8-8
3 sets of Tricep Extension (Dumbbell): 12-10-8
3 sets of Tricep Pushdown: 12-10-8
15 Minute HIIT Training
Shoulders and Legs
3×15 Air squats
3×10 Air lunges
3×10 Wide grip pull ups
5 sets of Standard Military Press: 12-10-10-8-8
3 sets of Dumbbell Front Raises: 12-10-8
3 sets of Dumbbell Shrugs: 15-15-15
5 sets of Back Squat: 12-10-10-8-8
3 sets of Leg Press: 12-10-8
3 sets of Leg Extension: 12-10-8
15 Minute HIIT Training
*This can be implemented up to 2 days*
3×5 pull ups
3×10 push ups
3×15 air squats
3 sets of Standard Bench Press at 65-75%: 15-12-10
3 sets of Front or Back Squats at 65-75%: 15-12-10
3 sets of Barbell Rows: 15-12-10
3 sets of Arnold Presses: 15-12-10
(Can do 1 set pushups then 1 set air squats then 1 set pull ups etc. etc.)
5 sets of 20 pushups
5 sets of 15 air squats
5 sets of 10 wide grip pull ups
Join The Superhero Academy and start unleashing your inner SuperHuman.