Last updated on March 10th, 2021 at 09:54 am

Okay. So Jafar is Ja-cked.

Who would have thunk it?

We recently had workouts and articles on Aladdin, Jasmine (the Disney characters), and also the stars that will portray them: Mena Massoud, and Naomi Scott.

And, of course we had already seen our Genie, Will Smith.

But now it’s time for some villains.

So, not only are we getting Marwan Kenzari, but I’m also writing the Maleficent inspired workout and diet plan this week as well.

Marwan Kenzari Stats:

Height: 6’0

Weight: (approximate) 180 lbs.

Age: 36 years old

Marwan Kenzari is just below average height among male celebs at SHJ.

And when I say “just below” I mean literally by an inch.

The 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.

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Marwan Kenzari Diet and Nutrition

I was able to dig up a lot of great information about Kenzari’s training for Wolf, but there’s not much on his dietary restrictions.

I mean, I literally translated everything I could find from his Men’s Health, Dutch, interview and still didn’t see anything about his nutrition!

The closest thing to talking about his diet was when he made fun of his past self for having “spaghetti arms”.

We do know, however, that CrossFitters generally follow paleo restrictions, and Marwan Kenzari was training at a CrossFit gym, with CrossFit style programming.

Now, that doesn’t specifically mean he was extremely strict with paleo (I’ll name a few other celebs that ARE in a bit), but it is the closest thing we have to go on.

From what we’ve seen with celebrities that don’t specifically come out and speak about their diets, it usually means they might have a small restriction or try to stay “healthy” while mainly staying active and eating more-or-less what they want.

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’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 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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Marwan Kenzari Workout Routine Research

Now we’re getting to the good stuff.

We even have a video of Marwan Kenzari training that was filmed for Men’s Health – in which he was shown on the front cover when he was training for his role in Wolf.

I was even able to dig up some information from his interview, although no longer on the Men’s Health site (I checked the Dutch site as well), and also in Dutch; I translated and pulled this:

Marwan Kenzari trained for more than a year for his lead role in the feature film Wolf. Four days a week strength training, two days kickboxing. Every fourth day there was rest. In this video [which I will share below] you can see the exercises with which the circuits for the Wolf training were built. Marwan did 8 to 10 of these exercises one after the other, always 10 to 16 repetitions per exercise, without rest. He did each circuit three times per workout, and his trainers made sure that he never did the same circuit for one day. Variety, high intensity, lots of bodyweight and core exercises, and lots of cardio.

The interview continues with:

The first eight months of his preparation Marwan trained with Arie Boomsma, in the last four months Herman Debrot was involved, strength trainer of Dutch judo champions such as Dennis van der Geest and Henk Grol. Completely in accordance with the agreed schedule, he provided the bulk that was still required to play the role of Majid in Wolf, a talented kickboxer who is heading in the wrong direction. 

Pretty freakin’ awesome if I do say so myself.

But before we get ahead of ourselves, here’s a three minute clip of his training:

We can clearly see that Kenzari is in a CrossFit gym.

For those of you who aren’t a fan of CrossFit, that’s okay.  I’ll be programming you the circuits in the style the Kenzari specifically shares, while also sharing some other awesome workouts and circuits from you to choose from.

We’ve seen some other awesome celebs like Chris Pratt, Tom Hopper, John Krasinski [and more] utilize CrossFit styled WODs as well.

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Marwan Kenzari Workout Routine

Training Volume:

4-6 days per week

Explanation:

In his Wolf training, Kenzari was doing four days a week of strength and conditioning styled training and two days of kickboxing.  For that reason I’ll be programming you the type of training that is described in his article, as well as giving you some of Coach Derek’s mixed martial arts styled programs to utilize for the kickboxing days if you’d like.

In the article it states: “Variety, high intensity, lots of bodyweight and core exercises, and lots of cardio.”

So get ready!

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Marwan Kenzari Workout Day One

Warm Up:

Stretch

Workout:

Three Rounds without Stopping

10 Double Unders

15 Dips

8 Pull Ups

16 Kettlebell Swings

12 Deadlifts

12 Box Jumps

15 Leg Raises

10 Sit Ups

Marwan Kenzari Workout Day Two

Warm Up:

Stretch

Workout:

Three Rounds without Stopping

8 Goblet Squats

10 Lunges

12 Push Ups

14 KB Russian Twists

16 Push Presses

14 V-Ups

12 Push Ups

10 Thrusters

8 Step Ups

Marwan Kenzari Workout Day Three

Warm Up:

Stretch

Workout:

Three Rounds without Stopping

10 KB Deadlifts

15 Mountain Climbers

10 KB Swings

15 Mountain Climbers

10 Pull Ups

15 Mountain Climbers

10 Ring Rows

15 Mountain Climbers

Marwan Kenzari Workout Day Four

Warm Up:

Stretch

Workout:

Three Rounds without Stopping

10 Bench Press

10 Jump Squats

10 Clean and Presses

10 Lunges

10 Shoulder Front Raises

10 Pistol Squats

10 Push Ups

10 Front Squats

10 Chin Ups

10 Hanging Leg Raises

Marwan Kenzari Workout Routine: Mixed Martial Arts

Utilize a day from one of these options from Coach Derek.

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.

For some Thai Boxing fun check out Anna Diop’s routine.

For Parkour I worked with Felix on this one: Nightrunner workout.

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