Last updated on May 20th, 2021 at 09:32 am

For those of you who are living under a rock, 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.

UPDATE: I also binged watched the rest of our Netflix Series, included most recently Season Three of Daredevil, and I believe it was my favorite amongst all of them!

That being said, we also have tons of other Netflix Marvel Series, but for now I’ll just name some Daredevil stars: Charlie Cox, Rosario Dawson, Jon Bernthal, and Elodie Yung.

Charlie Cox Stats:

Height: 5’10

Weight: (approximate) 175 lbs

Age: 35 years old

Charlie Cox actually falls below the average height amongst celebs we’ve seen at SHJ.

But, he does fall into his own range above the shorter celebs.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Charlie Cox Diet and Nutrition

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.  

I love how he adds the fact that he started eating tons of “chicken, broccoli, sweet potato, rice and pasta”.

Some updated quotes from (shared by Business Insider) Washington, Cox’s trainer, and Charlie himself include:

“Be really militant with your food and the regularity of your food,” the actor said. “One of the difficulties for me is that I’m naturally very skinny, so the problem that I have is trying to keep weight on, put weight on. I have to eat six, seven times a day, and I have to have a lot of carbohydrates to try and fatten me up so I have something to turn into muscle.”

And Washington continues with:

“You grow or you lose weight outside the gym, and basically, a lot of it is what you eat,” Washington explained. “So if Charlie wants to gain weight in lean muscle mass, his caloric intake has to be more than his energy expenditure, mathematically. If you want to lose weight, your energy expenditure should be more than your caloric intake.”

Charlie isn’t afraid to utilize carbs in order to bulk up and get the best workouts he could possibly achieve.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We see a lot of celebs opt for this type of sustainable approach with intuitive eating and hard training regimes.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir, Ruby Rose and Madelaine Petsch are vegans, Brandon Routh, Chris Pratt and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out any of the articles I’ve linked to there, and also the Nutrition Pillars for more information as well.

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Charlie Cox Workout Routine Research

So, what do we know about Matt Murdock “The Devil of Hells Kitchen”?  We know:

1. His father was a boxer
2. He has amazing stamina
3. He can totally rock parkour judging by the way he jumps from building to building without any super Spiderman webs
4. He can completely kick-ass while still looking insanely ripped!

I suppose this is fun information that is also covered in Coach Derek’s Daredevil character workout!

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!

Updated quotes from Business Insider from Washington and Cox for his workout include:

“I never do seven days [in a week], because you are supposed to rest. I tend to do five days,” Cox said. “Before the show, when we’re building up to shoot the show, I try to do six days a week. I try to get myself into good enough shape so when we start shooting, I can concentrate on the show and the acting part of it and not worry about it so much. So basically, I can do weeks where I do three or four times a week.”

“He normally gives me an hour and 15 minutes,” Washington said of the duration of Cox’s workouts. “If I can sneak and take an extra 15-20 minutes, I’ll take it. But he’s usually strict, because he’s so busy.”

And, Washington also talks about adding in mixed martial arts, which I’m sure Coach Derek will love to hear:

Regarding his training style, Washington said, “Nowadays, people train to get optimal movement from their body. They train like an athlete. And I have an MBA and MMA background, so it works well with Charlie. We did modern, sport-specific, MMA movement.”

Let’s do this!

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Charlie Cox Workout Routine

Training Volume: 

3-6 days

Explanation:

Charlie mentions that he never trains 7 days a week, because he needs time to recover.  Washington, his trainer also mentions how he trains 3-6 days per week, depending on Charlie’s schedule.  His new workout has been updated a bit, following a lot of mixed martial arts type training.  For that reason I’ve shared multiple mixed martial arts type routines after the original programming. Utilize the three main routines, add in some full body when you’re looking to get in an extra day or two, and use the mixed martial arts and parkour training on top as well.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:SHJ YouTube Workout Guide

Brandon Trained like Cox for a Week:SHJ YouTube Workout Guide

Charlie Cox Workout – Back and Biceps Day:

Warm up:

3×10 wide grip push-ups

3×10 wide grip pull ups

3×10 chin ups

Workout:

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

Cardio:

15 Minutes of HIIT Training (30 second sprint 90 second walk)

Charlie Cox Workout – Chest and Triceps

Warm up:

3×10 standard pushups

3×10 dips

3×10 diamond pushups

Workout:

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

Cardio:

15 Minute HIIT Training

Charlie Cox Workout – Shoulders and Legs

Warm up:

3×15 Air squats

3×10 Air lunges

3×10 Wide grip pull ups

Workout:

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

Cardio:

15 Minute HIIT Training

Charlie Cox Workout – Bodyweight Exercise

*This can be implemented up to 2 days*

Warmup:

3×5 pull ups

3×10 push ups

3×15 air squats

Workout:

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

Circuit:

(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

Mixed Martial Arts and Parkour Programming

Do things you enjoy.  Go hiking. Play sports. Go surfing.  

All heroes should know how to defend themselves.

Just ask MMA Coach Derek in The Academy.

Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.

Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

Also check out the Parkour Workout (Nightrunner) designed by Academy member Felix!

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