Last updated on September 25th, 2024 at 04:50 pm

I’m going to do my absolute best to not post the Chuck and Larry GIF of Jessica Biel during this post.

Stick to the script and talk about the badass vampire slayer, right?

We just took a look at one of her co-stars this week, Wesley Snipes, and It’s time to see how Jessica’s training compares.  And, I guess we can throw Deadpool in the mix and give him another mention, seeing as how Ryan Reynolds was right there next to the two of these slayers in Blade Trinity.

And, while she doesn’t have two black belts and years of experience in martial arts, her and Reynolds do a great job portraying otherwise.

Jessica Biel Stats

Height: 5’7

Weight: (approximate) 121 lbs.

Age: 35 years old

Welp, she’s out of my league in the height department, and I’m pretty sure I don’t meet her standards…lacking the voice of an angel like Justin Timberlake and all…

But, she is right there in the same height range as Daisy Ridley, Caity Lotz, and Katie Cassidy, with Emily Bett Rickards, Scarlett Johansson, Emilia Clarke and Natalie Portman all coming up a bit shorter.  And, without being mean to the tall people of the world, unlike myself, Gal Gadot and Jennifer Lawrence are even taller!

As always, this is just a range to give you an idea of where her physique falls.  If you’re shorter, taller, heavier, lighter, or anything in between, you can still utilize this routine.

I’m pretty sure that rhymes.

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Jessica Biel Diet and Nutrition

In an interview about her diet with Fitness Magazine, Jessica says:

FM: Do you avoid any food — do you keep healthy?
JB: When I’m working or when I’m preparing to work I’m pretty dedicated and I’ll keep a pretty healthy diet but not always. I defiantly have sweets and French fries.

Okay, so we’ll have to keep the sweets and French fries for our 80/20 method, aka cyclical ketosis enabled cheat days.

That always makes our life easier.

If you want to find out how that exactly fits into an overall dietary plan, the first place to stop is the Nutritional Pillars for SHJ.

I would also say that while reading her dietary I found that she actually does utilize a cheat day herself.  She also says:

“When I’m working, I try to keep my diet really clean: loads of vegetables, lots of quinoa and grain protein, and some occasional animal protein,”

Sounds a lot like a paleo or mediterranean type diet plan we can follow within our intermittent keto fasting.

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.

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Jessica Biel Workout Routine Research

Okay. So let’s get a few things straight right off the bat.

Biel’s training for Blade Trinity is different than her training for everyday life.  As I stated in the Wesley Snipes article, her and Reynolds were both working on a tight 3 month schedule which had them doing intensified training to get ready for the film.

That being said, this routine will be a mix of the two plans.  I’ll give you a chance to utilize more than 3-4 days a week, but it’s not one hundred percent needed.

Here’s a YouTube clip of Biel and Reynolds training for Blade Trinity:

There’s also much more information about her routine out there.  Probably because she maintains an awesome physique outside having to train to be a vampire slayer.

One thing that’s important to note is this quote from Biel on her training with her personal trainer:

I have an amazing trainer, Jason Walsh, who I work with two or three times a week.  We do lots of cardio and strength training, especially for my legs and back, because it’s quite weak from years of gymnastics.  I concentrate on making everything strong, and you can’t do that with just cardio.

And, her trainer says:

Learn how to squat properly, crunch properly, and how to do push-ups and pull-ups, two of the best upper body exercises.  We tend to use lighter weights and do more reps.  We keep moving so it becomes a cardio workout, too.

I also found that Walsh loves utilizing walking lunges.  So, if you’re wondering why you’re lunging so damn much, you can blame him!

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The Jessica Biel Workout Routine

Training Volume:

3-6 Days a Week

Explanation:

If you want to do Biel’s basic routine, 3 days a week is fine.  But, if you’re looking to step it up, you can add in the extra days that it’s necessary to train for a movie like Blade.

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.

Day One: Legs and Shoulders

Warm Up

5-10 minutes of stretching

10-15 minutes of cardio

Workout

Back Squat

5×10

Arnold Press

3×15

Front Squat

3×12

Pull Ups

3xFailure

Weighted Walking Lunges

3×10

Shoulder Front Raises (DB)

3×12

Circuit

5 Rounds

10 Push Ups

10 Mountain Climbers

10 Walking Lunges

10 Sit Ups

10 Pull Ups

Day Two: Activity Day aka Cager

You have a few options.  Choose one below:

Cardio: 30-60 minutes of cardio involving running, biking, hiking, or a combination.

Martial Arts: train in martial arts for 30-60 minutes

Sports/Activity: play some tennis, basketball, or some other physical sport for 30-60 minutes

Full Body Workout: Hit one exercise for each body part (utilizing the other days), for a total of 6+ sets.

Day Three: Chest and Triceps

Warm Up

5-10 minutes of stretching

10-15 minutes of cardio

Workout

DB Bench Press

3×15

Tricep Kickbacks

3×15

Dips

3xFailure

Tricep Push Downs

3×12

DB Chest Flys

3×12

Light Overhead Extension (Cable or DB)

3×15

Circuit

5 Rounds

5 Pull Ups

5 Burpees

30 Walking Lunges

5 Push Ups

5 Jump Squats

Day Four: Activity Day aka Cager

You have a few options.  Choose one below:

Cardio: 30-60 minutes of cardio involving running, biking, hiking, or a combination.

Martial Arts: train in martial arts for 30-60 minutes

Sports/Activity: play some tennis, basketball, or some other physical sport for 30-60 minutes

Full Body Workout: Hit one exercise for each body part (utilizing the other days), for a total of 6+ sets.

Day Five: Back and Biceps

Warm Up

5-10 minutes of stretching

10-15 minutes of cardio

Workout

Deadlift

5×10

Weighted Step Up Bicep Curls

3×20

Straight Leg Deadlift

3×12

Pull Ups

3xFailure

Push Ups

3xFailure

Lateral Pull Downs

3×12

Circuit

5 Rounds

10 Walking Lunges

10 Jump Squats

10 Mountain Climbers

10 Jump Squats

10 Walking Lunges

Day Six: Activity Day aka Cager

You have a few options.  Choose one below:

Cardio: 30-60 minutes of cardio involving running, biking, hiking, or a combination.

Martial Arts: train in martial arts for 30-60 minutes

Sports/Activity: play some tennis, basketball, or some other physical sport for 30-60 minutes

Full Body Workout: Hit one exercise for each body part (utilizing the other days), for a total of 6+ sets.

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