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.
Take The SHJ Program Quiz and find the perfect program for YOU.
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:
- 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!
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.
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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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Where are the ab sets? Great workout for all else, but I feel like this could use more ab-focused exercises.
Hey Jack,
Yeah you’re right it could definitely use a little Ab section. I would most likely throw in a small 3 set routine 2-3 times a week.
If you’re getting to as low of a body fat as Charlie is in Daredevil you’re more then likely going to have a pretty good ab definition just from all the core/compound movements in this routine – BUT it definitely wouldn’t hurt for another small segment.
Thanks for the feedback!
Mike
You make a good point, I underestimated the core being worked out here. Thanks for a solid workout, Mike. My coworker and I are about to try it in about an hour at which time, we’ll likely be hating you by evening but eagerly looking forward to the results!
Hahaha! Great! No problem man.
Let me know how you guys like it!
Mike
Hey Mike, wanted to take you up on your offer to ask in the comments on specific goals!
Been reading through your linked paleo/bulletproof/daredevil posts, among others, and I’m curious how you would adjust this for someone on a cut, or if you would at all? Been lifting for about a year now and dropped a ton of weight, still plenty of room for improvement though. 5’8″, 175 @ approx 22-24%bf. The end goal is lean + strong which is why I was so glad to see you write about your DD workout.
The lifts are easy to follow and learn but the diet is trickier. I like the sound of the paleo setup combined with int. fasting. I was reading ‘how to eat paleo for beginners’ and one thing that was absent was mention of counting your kcals. The philosophy seems to be that the diet itself sort of takes care of that on its own and you find a natural “balance” just by adhering to the plan. Is that about right? Just looking to cover my bases before switching gears here.
Hey Mick!
Glad to hear you’re reading and enjoying the articles! From your stats it actually sounds like you don’t have much weight to lose and instead more of fat loss combined with toning (probably what you mean when you say room for improvement).
I think the paleo with its internal carb restriction, mixed with the intermittent fasting will push you into a ketogenic response will actually allow you to lose fat real quick while focusing more on lean muscle gain. The paleo diet has not only the necassary carb restriction, but it also allows you to get enough protein!
If you’re going to give the intermittent fasting a shot, I really suggest using the bulletproof coffee in some way shape or form. Not only will it help you become satiated threw your fast, but it actually puts you into keto faster then if you don’t have the fat!
Some other ways of doing it would be to put the coconut/mct oil in tea or even making a vanilla latte with the addition of cinnamon/vanilla on top of the original bulletproof ingredients.
I also posted a more recent article on “Hulk-like self control” which talks a lot about knowing when you’re full and how to listen to your body. Check that out as well! 🙂 http://superherojacked.com/2015/05/18/hulk-self-control-nutrition-diet/
That’s just a quick run-down but I really hope it helps! I’m in the middle of getting my first eBook proofread and edited, but if you need more help I’d love to send it to you before it’s even released. Its all about the paleo diet/customization, which I used to drop 30+ pounds recently after getting really into powerlifting and gaining a ton of weight :-X!
Let me know if you’re interested in checking it out before release and bearing with the fact that it may have a few grammatical errors :P! Would love to shoot you a freebie before release!
-Mike
P.S. -I wouldn’t change this workout if I was cutting, especially with the extra HIIT cardio that is added. The only thing I might consider is fluctuating into a different routine once my body began getting used to the movements (just adding different high intensity and formatting over time…but that’s way down the road)
Hey Mike, if you’re willing to send a copy I’d definitely like the chance to read thru it!
Hey Mick, sorry for the delay – shoot me an email: Mike@SuperheroJacked.com so I know where to send it 🙂
Hey Mick – sorry about the delay!
Shoot me an email: Mike@SuperheroJacked.com so I know where I can send you a free copy.
-Mike
rice is life.
😛
Would this program work for someone wanting to just drop weight and build muscle tone? I’m 6’4 and 265 lbs but not a lot of muscle mass. Definitely will have to do the assisted pull ups for awhile!!! A very long while!!! I did the paleo eating before and liked the results, so I’m familiar with that. Would carb back loading be something to try and do with this if I’m trying to shed fat as opposed to bulk up? Maybe a different “superhero” regime would be better for me lol??Not to many superheroes with weight issues out there I suppose!!
Any info you have would be greatly appreciated!!
Thanks!! Great read, regardless!!
Hey Rob,
I follow The SuperHuman Diet which is composed of Intermittent [Keto] Fasting (using Bulletproof Coffee) for 18 hours each day, Paleo, and Cyclical Ketosis (Carb Reloading) 1-2 days a week. After 6-9 months of Powerlifting it was time for me to lose a lot of weight, which I eventually found really easy (I lost 50 lbs. in 5-6 months).
*I use carb “reloading” as shown in cyclical ketosis dieting, not backloading as in workout to workout*
As far as a specific routine… How about following the Daily Workout Routine I provide? You could follow the beginner-intermediate and get a ton of results. If not, there are a ton of different routines we can choose from after talking more specifics!
The nutrition portion of your journey is going to be 75-85% of the battle! If you wanna chat further into your specifics just sign up for the newsletter and respond to the first email you get!!! (That’s my personal email and we can shoot back and forth there! 🙂
-Mike
Thanks I’ll do just that!!
Hey Mike! Great stuff. I am actually exactly how Charlie started off: I am 5″10 and weigh 158 pounds. I’d like to follow this workout but I was wondering on what kind of diet should I be on?
same with the Ben Afleck batman workout
Hey guys, shoot me your emails and I’ll send you the full booklet of PDF’s.
azrael6678@gmail.com
brettdavoine@hotmail.com
Thank you!
theflowhd@hotmail.fr
Nawsummerson@gmail.com. Booklet would be great, cheers Mike
Hey Mike I am an intermediate beginner. I’ve worked out in the past and I consistently go on and off. I just turned 27 & I need to start taking this more seriously if I’m gonna live a long and healthy lifestyle as I get older. Both of my parents are built pretty big. My father is 6/0 240 to 45 pounds going to be 60 this July. He played football, boxed and ran a lot. Needless to say he was in way better shape than me at my age and even at 60 he doesn’t look bad. He has a belly now but he doesn’t look fat at all. My biological mother has had weight problems her whole life and her metabolism is terrible so I got fucked with her genes. I am 5/10 and currently at 205 pounds maybe even 215. The thickest thing on my body is definitely my cheeks. I inherited round cheeks from her which I hate but as long as I don’t get any heavier I can still maintain the good looks I got from my father. Now it’s the weirdest thing. I’m extremely strong but don’t know how to use any of my core muscles that are stored underneath all this fat that I currently have. My legs are definitely my strongest body part right now. My thighs are thick and my quads have great strong muscle definition probably from my dad and all the running I used to do when I was younger and better shape. I don’t look bad for my height or weight but when I read this about Charlie Cox being at 5/10 which is my height and getting shredded at 175 got me thinking I definitely need to lose some weight. I’ve been told I just need to tone but honestly I’m not comfortable being over 200 pounds at 27 & because only 50% of my genes are athletic and the other half are shit I have to work twice as hard to keep the weight off so please tell me where I need to start to get down to 175 and the get toned and shredded. Where Charlie Cox needed to gain weight I need to lose so I believe my approach has to be different. Please can you help me and also I need to handle my eating habits indefinitely. I’m a bit of an insomniac so I eat a lot at night and hardly ever during the day which is terrible and even if I eat once a day I still feel bloated so obviously that’s not helping me at all. I need all the help I can get because I’m serious about staying committed and I’ll do whatever you tell me to do as long as I don’t have to get a gym membership right away and a trainer cause I can’t afford it which is another problem, financially I have to go with basic until my finances are more in order so please I hope you read this and can give me some much needed lengthy advice. I’d really appreciate it.
Hey Ben,
Just read through this. I think it’ll be easier if we chat via email so we can stay in touch.
You don’t have to copy and paste it all, but can you just do me a favor and start us off in an email? You can either sign up for the newsletter and respond to the first email from me, or use the contact form.
Thanks,
Mike
Hey Ben,
Just read through this. I think it’ll be easier if we chat via email so we can stay in touch.
You don’t have to copy and paste it all, but can you just do me a favor and start us off in an email? You can either sign up for the newsletter and respond to the first email from me, or use the contact form.
Thanks,
Mike
I went to your website and messaged you there so it should go directly to my email. Looking forward to hearing from you and getting started on this fitness plan.
Hey Ben,
I didn’t receive anything. Did you use the Contact Form from the Menu Bar?
Shoot the email here: Mike@SuperheroJacked.com
Ok I just sent you another email
Ok I tried sending it again and it rejected it for some reason so I think it would be better if you just sent me an email and went from there. benm2307@gmail.com
What type of rest time would you recommend between sets?
Do you have any exercises to help me be able to do pull ups. I can do chin ups but for some reason I really suffer with pull ups.
When you want to do this but don’t have any equipment or gym access.
What about core exercises? How am I supposed to get those abs?
I don’t solo hit abs @mikeromaine – The compound movements, tight core (proper form) during lifts, and low bf% will have your abs popping.