You’ve probably noticed we are doing massive updates to some of our most popular celebrity workouts here at SHJ.

With that, we just recently updated our Gal Gadot Workout and Diet with a full workout routine from her role in Wonder Woman 1984, and some more dietary research we’ve had come up in interviews.

In that original article, and here at SHJ, we’ve covered:

• Gal’s Original Wonder Woman Nutrition and Training
• Gal’s WW 1984 Workout Routine (and Dietary Updates)
• Gal’s Diet and Meal Plan (Everyday Life)

The 1984 workout and research will be covered here in this article as well to make it a bit easier for you guys to navigate and find everything.

For example, with our updated workout and research, we pulled this as a direct quote from Gadot’s trainer:

For Gadot’s hour-a-day, five-days-a-week gym routine, he took her through his favorite strength exercises for women. “Leg press, front dumbbell squats, skaters and skate jumps — that’s such a good one because it recruits fast-twitch muscle fibers and works all three of the glute muscles — pull-ups, lateral raises and a ton of core work.”

He also went on to talk about how naturally gifted Gadot is as well:

This was on top of the stunts and harness work she did. “She’s good at many things and picks up things pretty fast,” he says. Much of that no doubt comes from her stint in the Israeli army and having a phys-ed teacher for a mom.

From there he went on to share a full sample workout routine – which covers an entire WEEK of training.

I’m going to be breaking it down for you below.

Gal Gadot “WW 1984” Workout Routine

Training Volume:

5 days per week, 1 hour each day

Explanation and Training Notes

I am including a sample schedule for you assuming you’re going to be training Monday through Friday and taking the weekend to be active or rest and recover. You can do these 5 training days on any day of the week, and also note that Gadot is also extremely active in her day to day, and also loves fitting yoga in her training.

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Gal Gadot Workout Routine: Sample Schedule

Monday: HIIT, Legs and Core

Tuesday: Chest, Back and Core

Wednesday: HIIT Arms, Outside Shoulders and Core

Thursday: HIIT Lower Body and Core

Friday: Upper Body and Core

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Gal Gadot Workout Routine: HIIT, Legs and Core

Warm Up: 

Treadmill

5 Minutes

HIIT Treadmill Sprints

3×30 seconds with 30 second breaks

Workout:

Front Squats

3×12

Walking Lunges

3×20 [total]

Mini Band Circuit: 3 Rounds

Mini Band Curtsy Step x 20

Mini Band Lateral Walk x 15 each side

Finisher:

Skater Lunges

3×20 [total]

Windmill

1×20 [total]

Gal Gadot Workout Routine: HIIT, Legs and Core

Warm Up: 

Assault Bike (or Rowing Machine)

5 Minutes

Workout:

Wide Grip Pulldowns

3×12

Push Ups

3xFailure (Finish Last Few Reps as Knee Push Ups)

Alternating Standing Dumbbell Rows

3×20 reps

Superset:

A. Reverse Flys on Incline Bench

3×12

B. Dumbbell Flys on Flat Bench

3×12

Core Superset:

A. Crossover Mountain Climbers

3×12 [total]

B. Rotational Leg Kicks

3×12 [total]

Gal Gadot Workout Routine: HIIT Arms, Outside Shoulders and Core

Warm Up: 

Assault Bike (or Rowing Machine)

5 Minutes

HIIT Assault Bike

5x for 20 seconds, with 20 seconds off

Workout:

Alternating Bicep Curls

3×16 [total]

Tricep Skull Crushers

3×12

Superset A:

A. Cable Bicep Curls

3×12

B. Tricep Cable Pushdowns

3×12

Superset B:

A. Double Bicep Curl Flat Back

3×10

B. Lateral Raises

3×12

Core Finisher:

Hollow Holds

3×45 seconds

Gal Gadot Workout Routine: HIIT Lower Body and Core

Warm Up: 

Treadmill

5 Minutes

HIIT Treadmill Sprints

3x for 30 seconds

Workout:

Leg Press

3×12

Bulgarian Split Squats

3×20 [total]

Swiss Ball Superset A:

A. Knee Tuck

3×12

B. Russian Twists

3×12

Superset B:

A. Hamstring Curls

3×12

B. Hip Thrusts

3×12

Core Finisher:

Stability Ball pass

3×20

Gal Gadot Workout Routine: Upper Body and Core

Warm Up: 

Assault Bike

5 Minutes

Superset A: 

A. Close Grip Pulldowns

3×20

B. Lateral Raises

3×15

Superset B: 

A. Dumbbell Rotation

3×16 [total]

B. Push Ups on Bench

3×12

Superset C: 

A. Straight Arm Pulldowns

3×12

B. Dumbbell Straight Shoulder Raises

3×10

Finisher:

Dragon Kicks

3×15

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