Charlie Cox Workout routine and Diet plan

Charlie Cox is a British actor best known for Stardust, Daredevil, The Theory of Everything and Stone of Destiny. He currently plays the role of the blind superhero Matt Murdock in Marvel's Daredevil TV series by Netflix. Before the Daredevil series Charlie didn't fit the Superhero mold as he didn't have the chiseled body he'd need to successfully portray the characters attributes. So he worked really hard on his physique and was able to achieve the Superhero physique by gaining 15 pounds of muscle. For the first season, I was trying to put on weight instead of losing it, so that was pretty interesting, Cox explained. Let us look at his Workout and Diet for Matt Murdock in Daredevil.

Height: 5 ft 10 in or 178 cm
Weight: 79 kg or 175 pounds

Workout routine

"Well, Daredevil doesn’t have any superpowers, so it’s not out of the question that he could have more of a Bruce Lee physique."

"I did the major body parts once or twice a week and then a full-body workout to keep me lean. I’d turn up, run for five minutes, then do chest and back exercises, then run for five minutes and so on. "

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He worked out 2 hours daily and his Workout is divided into 2 parts: Weight Training and Fight Training Session.

Weight Training (Full Body):
  • Barbell Bench Press: 3 sets of 10-12 reps
  • Chin-Up: 3 sets of 10-12 reps
  • Weighted Front Box Jump: 3 sets of 10 reps
  • Weighted Barbell squat jump: 3 sets of 10-12 reps
  • Dumbbell Shoulder Press: 3 sets of 10-12 reps
  • Dumbbell Rear lunge: 3 sets of15 reps per leg
  • Medicine-ball power slam: 3 sets of 20 reps
  • Seated Cable Row: 3 sets of 12-15 reps
  • One-Arm Dumbbell Row: 3 sets of 10 reps
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 Fight Training:
  • Jump Rope: 3 min.
  • Shadow boxing: 2 rounds of 2 minutes
  • Heavy bag punch combination: 3 rounds of 3 minutes
  • Heavy bag power kick: 20 reps per leg
  • Thai pads: 3 rounds of 3 minutes
  • Focus mitts: 3 rounds of 3 minutes
  • Jiu-jitsu: 1 hour
"With the first season, I had about a month to get into shape, so that was manic. With this second season, it's a lot easier to maintain, but the aim is to be more a lean athlete than a bulked-up superhero."

 Diet plan

"For the first season, I was quite skinny," he says, "but I ate a ton of chicken, broccoli, sweet potato, rice, and pasta. I put carbs in all my protein shakes, so I'd have a protein shake with sweet potato in it.
  • Meal 1: 6 Egg whites, 2 Whole eggs, 1 Banana and 1/2 cup Oats  
  • Meal 2: 8 oz Chicken breast, 1 cup Brown rice
  • Meal 3: 1 Protein shake, 1 cup Oats 
  • Meal 4: 8 oz Chicken breast, 1 cup Brown rice, 1 cup Broccoli
  • Meal 5: 1 Small Avocado, 1 Protein shake
  • Meal 6: 8 Egg whites
"But for Season 2, it's been all about maintaining a certain level [of fitness], so it's been very much about eating balanced. Of course, I ate a good amount of protein, but it was really all about training and eating like an athlete."

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