Last updated on February 18th, 2022 at 08:30 am
Update Notes: We have now seen multiple different Gal Gadot workout routines here at SHJ – ranging from our original research into her Wonder Woman training and nutrition all the way to a massive update for her Wonder Woman 1984 workout routine and updated dietary restrictions.
We even have specifics into how and why she started watching her diet (she always eats clean and stays lean and in great shape, but made a few tweaks for 1984).
On top of that, we have a five day training cycle shared directly from Gadot’s trainer for Wonder Woman 1984, which I break down for us in depth below.
None of the changes and adaptions to her workout and overall nutrition are uncommon among celebrities I have researched within our Workout Database.
I have now researched over 300 celebrities, athletes and the world’s top performers and even wrote my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.
You can use these links to jump to specific research and workouts throughout the article – and this article will continue to be updated as more information comes out about Gal Gadot and her training.
Table of Contents
Gal Gadot Stats:
Weight: (approximate) 130 lbs.
Age: 36 years old
Gal Gadot is extremely tall.
She’s actually in the tallest range of female celebrities we’ve seen at SHJ.
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
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Gal Gadot Diet and Nutrition
In our initial overview and research into Gal Gadot’s diet the most we found for her first appearance as Wonder Woman was that she was sticking to her already extremely healthy nutrition plan.
Outside of that we knew (and still know) Gal is extremely active.
But for this one we’re going to be pulling some updated information regarding her diet for Wonder Woman 1984.
In an interview with Hollywood Reporter, Magnus Lygdback, Gal Gadot’s personal trainer, shared:
The first few months were a slow buildup to prepare for the rigors of a six-month shoot. “We weren’t going for the most muscle mass possible. We wanted to build a strong foundation, focus on keeping Gal mobile and uninjured,” says Lygdback. Ice baths and muscle-recovery tools like the Theragun were part of his arsenal. Her diet consisted of good proteins like lamb, organic grass-fed beef, fish and chicken, plus slow complex carbs, good fats and lots of veggies.
So to pull exactly what you’re going to want to be looking at in terms of her nutrition, we can zoom in on that last line here:
“Her diet consisted of good proteins like lamb, organic grass-fed beef, fish and chicken, plus slow complex carbs, good fats and lots of veggies.”
Before moving into the workout routine they also share some additional information on Gadot’s diet here:
Lygdback’s approach, designed to increase metabolism, works on a four-day cycle. There are five meals a day, and three out of the cycle’s 20 meals can be anything the client wants.
It’s good to remember though: Gadot does not lose weight or bulk up all that much for her roles. The majority of her physique is that of an aesthetic she sustains long term with a sustainable healthy diet.
The only reason for the swap was to get that last bit of extra muscle toning for Gadot going into the movie.
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, & Eat Fat, Lose Fat) 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’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh 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 our Nutrition Pillars for more information and articles on all of the above and more.
Curious what the Top Diets Among Celebrities actually are? Check it out.
Gal Gadot Diet and Nutrition
We cover a lot of her nutrition right here in this article (including more below from Healthy Celeb within our workout routine research), but we also had an article entirely on Gal Gadot’s meal plan.
I won’t re-hash every bit of that article and research, but you can hop over there if you’d like to see all the direct quotes I used to piece together her everyday meal plan to stay in Wonder Woman-like shape.
That being said, I do want to share the end result with you guys.
Here’s what we ended up with for Gal Gadot’s daily meal plan:
Healthy choices with protein coming from eggs, chicken, fish, and main diet consisting of vegetables, and lots of water throughout the day. Gadot also follows an 80/20 style of nutrition and believes in indulgences.
Gadot shares that her and her daughter add: “parsley, celery, green apples and ginger” and other things they love!
Eggs, vegetables, carbs
Gadot has shared pictures of herself out to breakfast having poached eggs with a side of vegetables (tomatoes) and some toast.
Lunch and Dinner:
Fish and/or Chicken as protein with vegetable/fruits on the side!
Gadot mentions: ““I eat a lot of fish and chicken, and I make sure that around 30-40% of our family diet is made of cooked or raw vegetables.”
Fruits, vegetables and other indulgences!
Gadot has shared pics snacking on fruits and vegetables with avocado toast, strawberries, and more; but also believes in indulgences like cheeseburgers and other foods that she likes to add in from time to time.
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Gal Gadot Workout Routine Research
This is the initial research and breakdown used for the first Gal Gadot Wonder Woman Workout below.*
One thing I found when researching a bit into Gadots Wonder Woman workout routine is that she definitely utilized a few different things.
First off, we know women gain muscle and their bodies tone much differently then men. There’s been a fear for some women that lifting weights will make them look like a bodybuilder – and not that this is the topic of discussion – but I’m just letting you know it won’t happen while utilizing this routine! If you think back to ScarJo’s routine for Black Widow, she mentioned how much she loves “training like the men”!
Here’s what Healthy Celeb has to tell us about Gadots routine:
The smashing beauty who is all resolved to give her hundred percent to the role is embracing really intense workouts such as kickboxing, martial arts, kung fu, sword fighting, jujitsu etc.
The hot babe executes numerous cardio workouts to perk up her speed and endurance. However, she is more inclined to strength training to build up her killer abs and make her look more muscular.
I mentioned the fact that I knew she did multiple things for her physique. That much is obvious. Healthy Celeb even informs us of all the different things that she is involved with. They even share this to back that up:
Gal shares that one of the reasons why she has been chosen for the role is her insight about the use of diverse weapons.
The point is though, not only did Gadot begin incorporating weight and strength training into her routines, but she also is very active.
This is huge.
Think back to a full section I talked about in the Jason Momoa workout routine. Momoa is super active and was already fit before even going into some of his roles (where he’s even more shredded!). Well the same goes for Gadot. She’s skinny and lean and in great shape before even needing to put on some lean woman-like curves.
It’s quite simple actually.
In order to get the Wonder Woman body, you’re going to need to stay active, train with full body workouts including things like pilates and high intensity training – but then also incorporate strength training to make sure you also have some nice sculpted lean muscles!
In an Examiner.com article they even give us a full quote from Gadot and tell us a little bit more about how she trains:
Despite her fragile build, Gadot served in the Israeli Army as a fitness trainer, and is devoted to a healthy diet and regular exercise that includes yoga, Pilates and weightlifting.
“I’m a big fan of a good diet and healthy lifestyle,” said Gal. “It’s important to eat a lot of vegetables, drink a lot of water, and stay active. I believe that what we put in our bodies will reflect on the outside.”
No, dudes, it’s not just for the ladies…
In conclusion, Gal Gadot is an active badass that is [in my eyes] a perfect Wonder Woman – and if it’s okay with you, I think it’s time for the Gal Gadot Wonder Woman Workout Routine!!!
Gal Gadot Workout Routine Research [Update for WW 1984]
To continue our updated research we’re going to be moving on with more information from The Hollywood Reporter, which breaks down more of her actual workout for Wonder Woman 1984.
Here’s some initial information:
For Gadot’s hour-a-day, five-days-a-week gym routine, he took her through his favorite strength exercises for women. “Leg press, front dumbbell squats, skaters and skate jumps — that’s such a good one because it recruits fast-twitch muscle fibers and works all three of the glute muscles — pull-ups, lateral raises and a ton of core work.”
He also continues on to talk about Gadot being naturally gifted physically:
This was on top of the stunts and harness work she did. “She’s good at many things and picks up things pretty fast,” he says. Much of that no doubt comes from her stint in the Israeli army and having a phys-ed teacher for a mom.
Oh, and the best part?
He also shares a sample five day workout that I’m going to be breaking down for you below.
**The sample workout is the WW 1984 Workout below, which is the second of the two.**
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The Gal Gadot Wonder Woman Workout Routine
I will admit, it’s slightly difficult to make a program that also involves staying active. How do you tell someone that on one given day to “be active”. It’s not enough!
So, for that reason I’m going to give you two active days that can either be inserted with your own strenuous activities, OR a routine that I give you.
The Workout Routine
Training Volume: This routine revolves 3-5 training days. 3 days will be programmed for you, and you will also have 2 active days that you can either choose to provide yourself (tennis, rock climbing, hiking, etc. etc.) or insert my active day routine.
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Gal Gadot Workout Day One:
3×5 assisted pull ups
3×10 push ups (can start with knee push ups)
3×15 air squats
25 Pull Ups
25 Step Ups
25 Kettlebell Swings
25 Floor Wipers
25 Push Ups
25 Air Squats
Gal Gadot Workout Day Two:
Choice of Pilates or WOD
15 Dumbbell Presses
10 Dumbbell Snatches
Gal Gadot Workout Day Three
3×5 Push Ups (can start with knee push ups)
3×10 Chin Ups (can be assisted)
50 Step Ups
50 Clean and Press
Gal Gadot Workout Day 4 and 5
Active Days (to be inserted ANYWHERE throughout the week)
3 mile walk or jog
3×10 push ups
3×10 sit ups
3×10 assisted chin ups
Gal Gadot Wonder Woman 1984 Workout
5 days per week, 1 hour each day
Explanation and Training Notes
I am including a sample schedule for you assuming you’re going to be training Monday through Friday and taking the weekend to be active or rest and recover. You can do these 5 training days on any day of the week, and also note that Gadot is also extremely active in her day to day, and also loves fitting yoga in her training.
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 & traditional pyramid training, straight sets, super sets, progressive overload and more.
Gal Gadot Workout Routine: Sample Schedule
Monday: HIIT, Legs and Core
Tuesday: Chest, Back and Core
Wednesday: HIIT Arms, Outside Shoulders and Core
Thursday: HIIT Lower Body and Core
Friday: Upper Body and Core
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Gal Gadot Workout Routine: HIIT, Legs and Core
HIIT Treadmill Sprints
3×30 seconds with 30 second breaks
Mini Band Circuit: 3 Rounds
Mini Band Curtsy Step x 20
Mini Band Lateral Walk x 15 each side
Gal Gadot Workout Routine: HIIT, Legs and Core
Assault Bike (or Rowing Machine)
Wide Grip Pulldowns
3xFailure (Finish Last Few Reps as Knee Push Ups)
Alternating Standing Dumbbell Rows
A. Reverse Flys on Incline Bench
B. Dumbbell Flys on Flat Bench
A. Crossover Mountain Climbers
B. Rotational Leg Kicks
Gal Gadot Workout Routine: HIIT Arms, Outside Shoulders and Core
Assault Bike (or Rowing Machine)
HIIT Assault Bike
5x for 20 seconds, with 20 seconds off
Alternating Bicep Curls
Tricep Skull Crushers
A. Cable Bicep Curls
B. Tricep Cable Pushdowns
A. Double Bicep Curl Flat Back
B. Lateral Raises
Gal Gadot Workout Routine: HIIT Lower Body and Core
HIIT Treadmill Sprints
3x for 30 seconds
Bulgarian Split Squats
Swiss Ball Superset A:
A. Knee Tuck
B. Russian Twists
A. Hamstring Curls
B. Hip Thrusts
Stability Ball pass
Gal Gadot Workout Routine: Upper Body and Core
A. Close Grip Pulldowns
B. Lateral Raises
A. Dumbbell Rotation
B. Push Ups on Bench
A. Straight Arm Pulldowns
B. Dumbbell Straight Shoulder Raises
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Oh yeah! AWESOME. I’m more or less in Gal’s position- I have a mean metabolism, thus rendering me a hardgainer. But the sane way is not to go overboard and overeat and stick primarily to lifting. It’s about working smarter, not harder, both in diet and fitness. If your performance is improving, you’re on the right track; it’s taking forever for those gains to show up, but they are coming slowly but surely. My cardio comes from HIIT once a week, frequent walks (with occasional sprints- or sticking to uphill climbs turns it into a resistance workout!), or a particularly heavy lifting routine (I can’t source the article, but I believe it was somewhere online where I read that strength training can double as a cardio routine if your heart rate goes up- I definitely feel this on leg day; if I put in some mountain climbers or fast paced Spider Man pushups on upper body days, this can work as well). I’m loving these posts, though! Saw Antman again, and that training segment on the film is up there with Rocky and Kill Bill for me now.
Nice Sam! Training segment with Evangeline Lilly and Paul Rudd? If that’s the one you’re talking about (or even if it’s not…); she’s an absolute badass!
I already have a massive amount of muncle in my arms legs and abbs. I’m a horse bake rider, shooter, and u birth carle and fouls for fun… I just want to get more definition….. any ideas
Definition generally means reducing body-fat a bit to tone up. I would say start by checking out the Nutrition Pillars on the site! 🙂
I have Hashimotos Thyroiditis and have to be cautious worth exercise. I’m currently doing a 4 week reset (something Ben Greenfield had counseled someone else with Hashimotos to do in order to slowly ramp up and get back to their normal exercise intensity) that includes yoga 3x a week and walking 20 minutes 3x a week. Besides this, I’m 5’2 and tend to be thicker in my lower body, even though I’m 109 pounds (my ideal normal is 105). Given these realities, how can I do this workout?
I’m not familiar with Hashimotos Thyroiditis. It effects the way you’re able to train, or Greenfield swapped the training to what he believes is best suited to counter-act it?