Last updated on June 29th, 2021 at 02:24 pm

Simu Liu’s workout NEEDED to happen as soon as possible.

It’s almost as if it goes hand-in-hand with Kumail Nanjiani’s workout routine.

As I’m going to tell you much more about later on in this article: Simu Liu is a go-getter.  If he wants something he’s going to go after it with all he’s got and work towards that goal.

He went from being an accountant (which he was apparently really bad at) to being in Kim’s Convenience, Taken, Blood and Water, and then from eating shrimp crackers on his couch to landing a a gig as Marvel’s Shang-Chi.

I’d say he’s doing a pretty good job at chasing his goals in life.

Simu Liu Stats:

Height: 6’0

Weight: (approximate) 175 lbs.

Age: 30 years old

Simu Liu is actually taller than I expected him to be, although he just missed the average height range among men.

And when I just JUST misses it, I’m talking literally by one 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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Simu Liu Diet and Nutrition

Simu Liu knows that diet is everything.

And by that I mean: he knows that you can’t out train your diet and your diet is going to really make or break your superhero transformation.

On his Twitter he says:

If you’re trying to pack on weight, high intensity low reps and lots of protein right after. Eat eat eat! It’s all diet.

And that’s not the only thing that he does on Twitter.

He actually used it to become a superhero…but more on that later.

What we see there in that Tweet doesn’t necessarily mean Liu is eating a lot; but rather it means that he knows the process in which we utilize to either bulk or cut weight.

Which means if he’s cutting down and leaning out for a role he’s lowering his intake while sticking to his high protein focus [to maintain his muscle].

In an interview with NBC News Liu tells them about his cheat meal.

When they ask he says:

“I think I’ve mentioned it before, but it’s…it’s Korean BBQ.”

In a manner that almost seems like he means to say “c’mon now, you guys should know this”.

And we constantly see more and more celebrities utilizing cheat meals to make their diets sustainable (which is a huge topic point in my book).

So if I mean to send you off without any specifics, I would say that Simu Liu is well aware of calorie counting and probably eats fairly intuitively while being aware of an overall number that it’s going to take for him to reach his goals (whether that be bulking up muscle or cutting down fat and leaning out).

If you guys need help with this you can check out our Official Guide to Calorie Counting, but there will be plenty more resources below.

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.

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Simu Liu Workout Routine Research

Simu Liu is a go-getter.

He actually quit his job working for Deloitte, one of the “big four” accounting firms, which he says was because he was “so bad”.

The exact tweet was in response to a picture of him on a QuickBooks Accounting book in which he says:

this is massively ironic because i worked for deloitte out of business school and got laid off because i was so bad hahahaha

Which brings us right back to how I said he used Twitter to also become a superhero…

First he quit his job to give acting a shot, and then he decided to call out Marvel and ask them for a gig.

On December 3rd of 2018 he tags Marvel, tweeting:

OK @Marvel, are we gonna talk or what #ShangChi

And months later, after landing the gig he tweets:

Hard to believe that a week ago I was just sitting at my desk in my underwear eating shrimp crackers and now… okay well I’m still doing that but I’m also a superhero

>Which all ties us back to the fact that…Simu Liu is a go-getter.  He’s going to work for what he wants, and being a superhero is what he wants…

Although we also did just find out he also eats shrimp crackers.

Okay, okay, but on to serious work that comes in the form of breaking down some more information about Simu Liu’s workout routine.

We already know he’s a fan of high intensity and low reps for packing on weight (and/or gaining mass).

I was also able to also track down multiple training videos of Liu jumping in with friends [who are also YouTubers] so we have a pretty awesome idea of how he formats his workouts.

Simu Liu shared a workout with both Jason from Jason and Lucia’s YouTube and also Bart from Barbell Brigade.

In training with Bart he is taught some of the basics of powerlifting and is put through a pretty grueling powerlifting session which makes it pretty apparent that his workout is much more likely to be formatted like the one he did with Jason.

In that video we can see the pair going through movements like:

• Bench Press
• EZ Bar Bicep Curl (Standing)
• Alternating DB Bicep Curls (Standing)
• Bent Over Shoulder Flyes
• Shoulder Front Raises w/ DB
• Bicep Curl to Clean and Press
• Upright Row w/ Dumbbells
• Clap Push Ups
• Partner Sit Ups

And three of these (which I’ll format for you later) are throw together into a triset.

We also can find Liu doing a ton of other movements in some other videos, so we have a wide range to go on.

That being said, I do want to include the fact that I will also be programming these based around Liu’s lean physique.  He is fairly skinny and has a lean and toned physique much more than he has a bulky physique (toned abs and muscles) which is even more apparent as he stands next to Jason and Bart who both sport more of a bulky physique.

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Simu Liu Workout

Training Volume:

5+ days per week

Explanation:

Simu Liu’s workout consists of much more than just the gym.  He is super sporty and athletic and much of this training will also revolve around a high level of activity (which if you can’t replicate you will have to opt for cardio and a circuit).  The other portion of the workout will consist of 3 days a week of full body training made up from all the workouts I was able to find him utilizing.

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Simu Liu Workout: Sample Workout Routine Schedule

Monday: Full Body, Blowouts, Core and Cardio A

Tuesday: High Intensity Activity or Cardio & Circuit

Wednesday: Full Body, Blowouts, Core and Cardio B

Thursday: High Intensity Activity or Cardio & Circuit

Friday: Full Body, Blowouts, Core and Cardio C

Saturday: High Intensity Activity or Cardio & Circuit

Sunday: Rest Day

Simu Liu Workout: Full Body, Blowouts, Core and Cardio A

Workout:

Bench Press

4×12,10,8,5

EZ Bar Bicep Curl (Standing)

3×10

Alternating DB Bicep Curls (Standing)

3×10 each arm

Bent Over Shoulder Flyes

3×10

Triset: 3 Rounds 10 Reps Each

(Complete One Set after another w/ no rest until End of Round)

• Shoulder Front Raises w/ DB
• Bicep Curl to Clean and Press
• Upright Row w/ Dumbbells

Blow Out Sets:

Clap Push Ups

3xFailure

Sit Ups

3×30 Alternating w/ Twist

Forearm Plank

3×60 seconds

Cardio:

Burn 250-300 Calories using any variation of the following:

• HIIT Treadmill
• HIIT Bike
• Steady High Paced Elliptical
• High Incline Walk
• StairMaster
• Rower

Simu Liu Workout: Full Body, Blowouts, Core and Cardio B

Workout:

Romanian Deadlifts w/ Dumbbells

4×12,10,8,5

Bicep Curl Step Ups

3×10 each arm/leg

Leg Press

3×10

Thrusters w/ Dumbbells

3×10

Triset: 3 Rounds 10 Reps Each

(Complete One Set after another w/ no rest until End of Round)

• Kettlebell Swings
• Bent Over Rows
• Box Jumps

Blow Out Sets:

Chin Ups

3xFailure

Cable Crunches

3×30 Alternating w/ Twist

Plank to Push Ups

3×20

Cardio:

Burn 250-300 Calories using any variation of the following:

• HIIT Treadmill
• HIIT Bike
• Steady High Paced Elliptical
• High Incline Walk
• StairMaster
• Rower

Simu Liu Workout: Full Body, Blowouts, Core and Cardio C

Workout:

Overhead Press w/ Barbell

4×12,10,8,5

Tricep Cable Pushdown w/ Rope

3×10

Weighted Lunges

3×10 each leg

Face Pulls

3×15

Triset: 3 Rounds 10 Reps Each

(Complete One Set after another w/ no rest until End of Round)

• DB Incline Dumbbell Press
• Skull Crushers w/ DB
• Standing DB Incline Chest Flyes

Blow Out Sets:

Dips

3xFailure

Machine Sit Ups [Weighted]

3×30 Alternating w/ Twist

Russian Twists

3×26

Cardio:

Burn 250-300 Calories using any variation of the following:

• HIIT Treadmill
• HIIT Bike
• Steady High Paced Elliptical
• High Incline Walk
• StairMaster
• Rower

Simu Liu Workout: High Intensity Activity or Cardio & Circuit

I’m going to be giving you a handful of resources to utilize for this one, but I also want to give you a list of activities that Liu engages in.

Here’s some of the activities Liu can be caught taking part in:

• Kung Fu
• Karate
• Rock Climbing
• Waterskiing
• Gymnastics
• Basketball
• Hiking
• Other sports and fun activities

So feel free to get out there and engage in these same activities to burn calories and shred up your muscles!

If not, though, it’s going to be your job to still get in your training.

Here are some other resources you can utilize before I give you some alternative options:

SHJ MMA Resources:

Here are some resources if you’d like to add in some mixed martial arts training (but keep in mind there’s no better way to train MMA than to get into a local gym and have a partner/coach):

• Deathstroke
• Daredevil
• Moon Knight
• Sagat
• Anna Diop
• Frank Grillo
• Ryan Potter

SHJ Parkour:

We’ve also put together a fun parkour workout that might be right up your alley if you’re looking to get the Simu Liu physique.

I worked with Academy member Felix to put it together under superhero Nightrunner!

• The Nightrunner Workout (Parkour Workout)

SHJ Circuit Resources:

CrossFit WOD Lists and Circuits:

• Kevin Hart Workout
• Paige WWE Workout
  • Tons of other celebs have WODs and circuits but these two articles have a full list of tons of WODs you can choose from.

10 Minute or Less Workouts:

• Plank and Jump
• Climbing to a Tight Core
• Battle Ropes
• Death by Burpees
• 30 Second Bodyweight Circuit
• Burpee Circuit 2
• Sprints and Bodyweight
• The Heavybag Routine

SHJ Go-To Swimming Routine: 

• Speedo Beginner Training

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