Last updated on May 18th, 2020 at 12:45 pm
You ready to train like one of Marvel’s strongest heroes?
Ladies, get ready.
We’ve seen Captain Marvel with our comic/hero routines that are based around the character instead of the celeb that Coach Richie writes for us, but I was waiting for some more information to come out about Brie Larson’s actual routine – and I think we’re good to go now!
I did preliminary research and I’m really excited to write this one up!
I’ve had a crush on Brie Larson since 21 Jump Street, so I’m excited to see her join the badass group of Marvel’s women heroes.
Brie Larson Stats:
Height: 5’7
Weight: (approximate) 128 lbs.
Age: 28
I always say that our average on height for women on SHJ is around 5’4-5’6 range, but we’re seeing more and more of the 5’7-5’8 as well.
The average that I normally give contains women like 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 amongst the tallest (even taller than the 5’7), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with 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 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 to be utilized by anyone and everyone!
Take The SHJ Program Quiz and find the perfect program for YOU.
Brie Larson Diet and Nutrition
So, while we have Brie Larson sharing a lot about her training with us via her Instagram, we don’t have as much about her diet and nutrition.
That being said, we know enough to work a lot out for ourselves.
We know she is tacking on muscle while shredding the fat in order to prepare for her role as Captain Marvel.
So how does one do that?
Well we’ve recently released the new superhero programs like the Cut and Shred, Women’s Glutes Tone and Slim, and Bulk and Strength that focus around specific goals, but we also have The Academy Nutrition Pillars (Vikings, SuperHumans, Monks, Spartans, Minimalists, Hunter Gatherers, Samurais) that allow you to manipulate for whichever goal you’re looking to hit.
In this case, utilizing something like we’ve seen done by Hugh Jackman, Olivia Munn, and Terry Crews with intermittent fasting (and I like to pair cyclical ketosis with it) can really jumpstart the fat burning.
From there we can be aware of our caloric intake, while also watching our protein.
But, if this is all a lot to take in, you can also head straight to our Nutrition Pillars as well!
Take The Free Workout Placement Quiz and find the best free workout for you.
Brie Larson Workout Routine Research
Okay, I’m going to flood this section with some Instagram pictures, videos and quotes from Brie Larson to get us started right off the bat.
Enjoy!
In this one she writes:
9 months of training really does some stuff to your body.”
And this next one is pretty crazy.
Here’s some hip thrusts for you:
And finally, some celebratory overhead barbell lunges when she hit one million followers:
As you can tell, she’s doing heavy weights, and I have some more quotes for you guys from People Magazine that will help us form this workout even more.
They start with:
Larson previously trained for her role in Room, telling PEOPLE in 2016 that she gained 15 lbs. of muscle for the part that won her an Oscar.
“I was able to lift things that I never felt in my life I would be able to do,” she said.
Larson said that her morning strength-training workouts gave her a chance to clear her head before stepping into her role as a mom imprisioned for years by her kidnapper.
And it continues to:
“That became such a huge part of the routine of making this movie,” she said. “Every other day, I worked with this incredible trainer, and she would have me lift extreme weights over my head. Just having that, being able to deadlift before I went to work every morning, gave me this mental change that I never had before.”
We like deadlifts…
Do you think we have enough information? I do!
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Brie Larson Workout Routine
Training Volume:
4-6 days per week
Explanation:
You’re going to have 4 days of compounds and another light full body day that can be added in once or twice a week as well.
Want To Upgrade This Workout?
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Day One: Deadlifts, Back, and Biceps
Warm Up:
Stretch
800m jog
3×20 Push-ups
Workout:
Deadlifts
5×12,10,8,5,3
Cable Rows
3×10
Step Up Bicep Curls
3×10
Lateral Pulldowns
3×10
Chin Ups
3×10 (assisted to start is fine)
Hammer Curls (cable)
3×10
Day Two: Military Press, Shoulders, and Traps
Warm Up:
Stretch
800m jog
3×10 Pull Ups
Workout:
Military Press
5×12,10,8,5,3
Front Raises (Dumbbells)
3×10
Dumbbell Shrugs
3×10
Power Cleans
3×10
Dumbbell Snatches
3×10
Shoulder Flyes
3×10
Day Three: Squats, Glutes, and Legs
Warm Up:
Stretch
800m jog
3×15 Air Squats
Workout:
Squats
5×12,10,8,5,3
Weighted Hip Thrusts
3×10
Overhead Barbell Lunges
3×10
Leg Press
3×10
Calf Raises
3×15
Hamstring Curls
3×10
Day Four: Bench Press, Chest and Triceps
Warm Up:
Stretch
800m jog
3×10 Pull Ups
Workout:
Bench Press
5×12,10,8,5,3
Tricep Overhead Extension
3×10
Incline Dumbbell Press
3×10
Tricep Cable Pushdown
3×10
Dips
3×10 (assisted to start is fine)
Weighted Push-Ups
3×10
Day Five and Six: Optional Light Full Body
**If adding in multiple times per week make sure to separate it so it’s not back to back.**
Warm Up:
Stretch
45 min varied cardio
Treadmill, Elliptical, Stair Master, Bike, etc.
Workout:
Front Squats
3×10
Arnold Press
3×10
Dumbbell Clean and Press
3×10
Pull Ups
3×10
Push Ups
3×10
Burpees
3×10
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