Last updated on May 9th, 2022 at 09:49 am
When you first think of Doctor Strange you don’t necessarily think of a jacked up superhero, but Benedict Cumberbatch did quite a bit of strength training for his role.
Oh, and some yoga too!
Unlike Cumberbatch’s other roles, Doctor Strange required him to bulk up and be in great shape. In an interview he explains:
“I started working out for this film, not just to be bigger to fill the suit so to speak of being this superhero, but also for endurance, to be able to take knocks, to be able to do multiple takes of fight scenes over five days and to do an action sequence at the end of the film.”
The 40 year old star went on to discuss more about his training, incorporation of yoga, and how it was some of the hardest workout sessions he’s ever experienced.
Some of this discussion involved him sharing:
“I did a lot of training and I did a lot of eating,’ he said of the routine. ‘By the end I could do handstand press-ups, feet up against the wall, lowering my head to the floor and pushing up.”
I like that this involves “a lot of eating”, considering the fact that I like doing that myself.
So, to point out more of the obvious, this is going to be a routine for bulking.
Take The SHJ Program Quiz and find the perfect program for YOU.
The Doctor Strange Bulking Nutrition
We’ve seen some other actors bulk up for there role, having to eat a ton of food in order to do so. People like Henry Cavill for Superman, Christian Bale for Batman, and even Tom Hardy for Bane.
I swear I didn’t purposely name strictly DC characters there…
If not only to save myself from that, I can easily transfer to speaking of Hugh Jackman’s transformation for his role in Wolverine. He used a diet sent to him by none other than Dwayne “The Rock” Johnson; which we know to be intermittent fasting. He fasted for 16-18 hours, and have a short window to intake 5000+ calories of clean eating (which he explains was pretty hard)!
To make it easier on yourself you can pair this with cyclical ketosis and carb reloading, and even use SuperHuman Fuel. The fuel will help get you through the fast, but also help with that brain power we’re always looking to enable.
Alternative Options
Obviously we discuss multiple forms of dietary guidelines here – because we know there’s different methods for different goals – but I generally push the intermittent fasting combination.
But hey, you have options.
You could intermittent fast with different combinations…those being what I’ve already named, or IIFYM/Calorie Counting, or even the paleo guidelines (“clean eating”). And, of course, you could even do any of these guidelines (cyclical ketosis, carb reloading, paleo, IIFYM, etc.) without the use of my favorite intermittent fasting style.
The Benedict Cumberbatch Doctor Strange Workout Routine
Alright, we know he used a combination of training and yoga to get in awesome shape for his role, but also bulk up. We also know that he said: “By the end I could do handstand press-ups, feet up against the wall, lowering my head to the floor and pushing up.”. That leads me to believe we might have to incorporate some calisthenics in here, but the yoga will sure help too.
He also incorporated endurance training, which we don’t always see with bulking routines, but that will definitely make this fun.
So, we’re bulking, with calisthenics, and keeping our endurance up.
Sounds a lot like we’re becoming an awesome athlete…aka a SuperHuman…
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Benedict Cumberbatch’s Doctor Strange Workout Routine
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.
For that reason we’ve released The Jedi Path for Yoga and Meditation within The Academy!**
Benedict Cumberbatch Workout: Monday – Chest and Triceps
Warm Up: Calisthenics
Pull Ups: 3×10
Dips: 3×15
Push Ups: 3×20
Workout:
Dumbbell Chest Press: 3×12,10,8,5 (**When you see rep counts like this it is 3 total sets – increasing the load each time**)
Overhead Tricep Extension: 3×12,10,8,5
Incline Dumbbell Chest Press: 3×10
Skull Crushers: 3×10
Chest Flyes (cables or dumbbells): 3×10
Tricep Cable Push Downs: 3×10
Cardio:
20 Minutes of HIIT Training (High Intensity Interval Training)
First 10 minutes: Walk 2 minutes (2.5-3.3 mph), then spring 1 minute (6-9 mph)
Second 10 minutes: Walk 1 minute (2.5-3.3 mph), then sprint 1 minute (6-9 mph)
Benedict Cumberbatch Workout: Yoga/Endurance Training Day
30-60 minutes of Yoga
OR
30-60 minutes of Endurance Training: 10-20 minute jog on the treadmill, 10-20 minute bike, 10-20 minute elliptical
**If you can incorporate 30 minutes of each, that’s even better.**
Benedict Cumberbatch Workout: Wednesday – Legs, Shoulders and Traps
Warm Up: Calisthenics
Pull Ups: 3×10
Dips: 3×15
Push Ups: 3×20
Workout
Squats: 3×12,10,8,5
Military Press: 3×12,10,8,5
Leg Press: 3×10
Shoulder Front Raises (dumbbell or cable): 3×10
Calf Raises: 3×20
Dumbbell Shrugs: 3×15,12,10,10
Seated Quad Extensions (machine): 3×10
Cable Face Pulls: 3×10
Cardio:
20 Minutes of HIIT Training (High Intensity Interval Training)
First 10 minutes: Walk 2 minutes (2.5-3.3 mph), then spring 1 minute (6-9 mph)
Second 10 minutes: Walk 1 minute (2.5-3.3 mph), then sprint 1 minute (6-9 mph)
Benedict Cumberbatch Workout: Yoga/Endurance Training Day
30-60 minutes of Yoga
OR
30-60 minutes of Endurance Training: 10-20 minute jog on the treadmill, 10-20 minute bike, 10-20 minute elliptical
**If you can incorporate 30 minutes of each, that’s even better.**
Benedict Cumberbatch Workout: Friday – Back and Biceps
Warm Up: Calisthenics
Pull Ups: 3×10
Dips: 3×15
Push Ups: 3×20
Workout
Deadlifts: 4×10,8,5,3
Dumbbell Bicep Curls: 4×12,10,8,5 (each arm)
Lateral Pull Downs: 3×10
Preacher Curls (free weights or machine): 3×10
Cable Rows: 3×10
Hammer Curls: 3×10
Chin Ups: 3×10
Cardio:
20 Minutes of HIIT Training (High Intensity Interval Training)
First 10 minutes: Walk 2 minutes (2.5-3.3 mph), then spring 1 minute (6-9 mph)
Second 10 minutes: Walk 1 minute (2.5-3.3 mph), then sprint 1 minute (6-9 mph)
Join The Superhero Academy and start unleashing your inner SuperHuman.
SUPERHUMAN SECRETS V.2
NOW UPDATED AND EXPANDED WITH A NEW SECTION & SEVEN BONUSES
USD$29 USD$14.95
USD$29 USD$7.95
UNLOCK THE SECRETS TO UNLEASHING YOUR INNER SUPERHUMAN
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
Hey Mike. I’m a bit confused on how the whole 3×12,10,8,5 thing actually works, even with the description provided, and was wondering if you could provide some clarification/bit more detailed explanation on how that works?
I updated it to 4 sets to make it easier for you.
The 3 or 4 in the front is the amount of sets, and the following numbers are the rep schemes to use during those sets.
The 3 in front of the four sets was what was confusing me, makes sense now. Thanks