Last updated on November 11th, 2022 at 03:07 pm

Does this count as a Nightwing workout?

I get asked for Dick Grayson a lot!

Although we have a bunch of character workouts like Dick Grayson’s Nightwing (Batman, Robin, Red Hood) everyone always seems to want more.

Problem is, we also have Nightwing Path (also called the Minimalist Path) inside our Academy.

For that reason, Brenton Thwaites is over.  The stud from Pirates of the Caribbean, The Giver and Gods of Egypt is now set to play Dick Grayson in DC’s Titans!

Brenton Thwaites Stats:

Height: 6’2

Weight: (approximate) 181 lbs.

Age: 29 years old

Brenton Thwaites is actually a lot taller than I thought.

He’s right there in the average range among men celebs that we’ve seen at SHJ.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Hugh Jackman, 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 Kevin Hart, Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Dwayne Johnson, 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.

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Brenton Thwaites Diet and Nutrition

I felt that picture above was fitting for this section considering there isn’t much information out there on Thwaites specific diet plan.

One thing I was able to find was this:

Brenton is not the fan of some special nutrition plan, but he tries to choose high protein products like low fat meat, milk products and fresh vegetables. He has protein bars and protein shakes, when he is busy with high intensity workouts.

Which somewhat makes sense.

I know I always say “you can’t out train your diet”, which I support 110% and stand behind…BUT, when you train like Brenton Thwaites and then have a full day of filming and activity level so high (while likely not even having time for many meals, and definitely not ones that don’t support quality energy), you’ll see why he’s able to sustain his physique with no strict regime.

We see a lot of celebs opt for this sustainable approach.

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’ve seen a lot of celebs opt for specific restrictions. 

For example: Hugh Jackman, Benedict Cumberbatch 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.

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Brenton Thwaites Workout Routine Research

Thankfully there was a bit more information out there about Thwaites workout routine than there was about his diet.

In an interview with 24Life, Brenton Thwaites personal trainer for the movie Gods of Egypt tells us:

24Life: What was Brenton Thwaites’ training regimen for the film?

KH: Brenton’s training was systemized and structured to meet the requirements for the role that he was playing. Brenton came to “Gods of Egypt” already well-trained and carrying muscle mass, but we both knew he needed to be subjected to a grueling physical regimen to give his character an edge.

The key was to squeeze in strength and conditioning sessions prior to the start of filming, and maintain a commitment to training, optimally while filming was in full swing. It meant setting alarms for 3:30 a.m. each day to fit in metabolic conditioning and strength sessions before breakfast and make-up.

Throughout the lead-up and the filming, Brenton trained four-to-five days per week with each 1-hour session incorporating a dynamic movement component with a hypertrophy / muscle building section, coupled with a program designed for the aesthetic appearance of the arms, chest, back and shoulders, areas I thought as a trainer we could accentuate for the film. It was about combining all the elements into one integrated training system. With my background in strength and conditioning, I knew that for the time available, it was crucial we utilized a concurrent system that had Brenton train all variables at the one time. That meant body building, power lifting, Olympic lifting and metabolic conditioning.

If I’m going to be brutally honest about all of that: there were a lot of words said, with many of them just meaning the same thing in different ways, with bigger and more unique phrases attached to them

BUT, we did get some good information in there at least.

We learned that Brenton Thwaites was up at 3:30 a.m. everyday to begin his training. He meant business!

No excuses.

We also learned that he trained 4-5 days a week for 1 hour each time, incorporating bodybuilding, powerlifting, Olympic weightlifting and metabolic conditioning all into one.

That’s a lot to fit into an hour, but I think we can do it.

Also, before we head into the routine, I want to talk about Brenton Thwaites activity level, which his trainer also discusses:

24Life: How did you train for the character Bek’s almost godlike speed and agility?

KH: Brenton moves incredibly well, which I could put down to his passion for surfing and also a training background in boxing. Although his movement was fluid, Brenton had a further commitment towards increasing the perception that his character was strong and could move his body through space with body control. With this in mind, we utilized parkour conditioning and varied yoga exercises and had him perform sparring within the boxing ring.

So, while the training regime will be 4-5 days a week, I’m also going to incorporate active off days twice a week consisting of surfing, mixed martial arts, yoga, or parkour type movement.

Let’s do this.

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Brenton Thwaites 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.

Training Volume:

4-5+ days per week

Explanation:

We’re going to incorporate bodybuilding, powerlifting, Olympic weightlifting and metabolic conditioning all into one while also remembering how active Thwaites stays on a daily basis.

For HIIT Training:

Do 1 minute on consisting of a sprint, and one minute off consisting of 2.5-3.3 speed walk on the treadmill.

Video Link:
SHJ YouTube Workout Guide

Brenton Thwaites Workout Day One: Back and Biceps

Warm Up:

Stretch

20 minutes of HIIT Training

Workout:

Barbell Deadlift

4×10,8,5,3

Preacher Curls

3×10

Cable Rows

3×10

Dumbbell Hammer Curls

3×10

Lateral Pulldowns

3×10

Concentration Curls

3×10

Chin Ups

3×15

Single Arm Hammer Strength Rows

3×10

Brenton Thwaites Workout Day Two: Shoulders and Traps

Warm Up:

Stretch

20 minutes of HIIT Training

Workout:

Military Press

4×10,8,5,3

Barbell Shrugs

3×10

Power Clean

3×10

One Arm Dumbbell Snatch

3×10

Shoulder Flys

3×10

Dumbbell Front Raises

3×10

Push Ups

3×20

Kettlebell Swings

3×10

Brenton Thwaites Workout Day Three: Legs, Glutes and Calves

Warm Up:

Stretch

20 minutes of HIIT Training

Workout:

Back Squat

4×10,8,5,3

Leg Press

3×10

Weighted Lunges

3×10

Seated Calf Raises

3×10

Cable Pullthroughs

3×10

Hamstring Curls

3×10

Goblet Squats

3×15

Leg Extensions

3×10

Brenton Thwaites Workout Day Four: Chest and Triceps

Warm Up:
Stretch

20 minutes of HIIT Training

Workout:

Barbell Bench Press

4×10,8,5,3

Skull Crushers

3×10

Incline Dumbbell Press

3×10

Seated Dumbbell Tricep Overhead Extension

3×10

Incline Cable Chest Flys

3×10

Cable Pushdowns

3×10

Dips

3×15

Cable Kickbacks (Dumbbell or Cable)

3×10

Brenton Thwaites Workout Day Five: Olympic Lifts and Conditioning

Warm Up:
Stretch

20 minutes of HIIT Training

Workout:

Clean and Press

3×10

Power Snatch

3×10

Front Squats

3×10

Straight Leg Deadlift

3×10

Bodyweight:

Push Ups

3×20

Dips

3×15

Pull Ups

3×10

Bonus Activity: Surfing, MMA, Yoga, and Parkour

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!

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.