Benedict Cumberbatch’s Workout Routine and Diet Plan

When playing a Marvel superhero on screen, it becomes crucial to not only embody the character’s essence but also to look and perform like one. This was precisely the case for Benedict Cumberbatch as well.

Most of us know Cumberbatch as Marvel’s Dr. Strange. And we all must agree to the fact that he nailed the role of Dr. Strange perfectly.

But in order to do so, only putting on a stylish robe wasn’t enough. He was also required to build up his body to look the part.

In this post, we will shed light on Benedict Cumberbatch’s workout routine and diet plan, which play a significant role in keeping his body in shape and his fitness levels at their peak.

Benedict Cumberbatch’s Workout Routine

Benedict Cumberbatch's Workout Routine
Starstock /

Cumberbatch underwent a notable physical transformation to portray Dr. Strange on screen.

He had to simultaneously gain muscle mass while achieving a lean and ripped appearance. To accomplish this, weight training became a prominent element of Benedict Cumberbatch’s workout routine.

Even today, Cumberbatch performs weight training 3-5 times a week. He hits each of his muscle groups just once a week and performs exercises with moderately heavy weights.

Talking about his cardio routine, Cumberbatch included running to attain a lean and ripped physique. Additionally, he integrated High-Intensity Interval Training (HIIT) to boost his body’s fat-burning capabilities.

Let’s now delve into a comprehensive overview of Benedict Cumberbatch’s workout routine.

Monday- Chest and Triceps

Weight Training

  • Incline bench press- 4 sets of 6-10 reps
  • Dumbbell bench press- 3 sets of 10-12 reps
  • Dumbbell flys/Cable crossovers- 3 sets of 10-12 reps
  • French press- 4 sets of 12, 10, 8 and 5 reps
  • Lying triceps extensions- 3 sets of 10-12 reps
  • Cable tricep pushdowns- 3 sets of 10-12 reps


  • HIIT Treadmill- 15 minutes

Tuesday- Yoga/Endurance Training

  • Yoga- 30-60 minutes OR
  • Endurance training- 30-60 minutes

Wednesday- Legs and Shoulders


  • Barbell back squats- 4 sets of 6-10 reps
  • Leg press- 3 sets of 10-12 reps
  • Leg extensions- 3 sets of 10-12 reps
  • Calf raises- 3 sets of 20 reps
  • Barbell overhead press- 4 sets of 6-10 reps
  • Dumbbell front raises- 3 sets of 10-12 reps
  • Cable face pulls- 3 sets of 10-12 reps
  • Dumbbell shrugs- 3 sets of 15 reps


  • HIIT Treadmill- 15 minutes

Thursday- Yoga/Endurance Training

  • Yoga- 30-60 minutes OR
  • Endurance training- 30-60 minutes

Friday- Back and Biceps


  • Deadlifts- 4 sets of 6-10 reps
  • Chin-ups- 3 sets of 10 reps
  • Lat pulldowns- 3 sets of 10-12 reps
  • Seated cable rows- 3 sets of 10-12 reps
  • Dumbbell curls- 4 sets of 6-10 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Cable curls- 3 sets of 10-12 reps


  • HIIT Treadmill- 15 minutes

Saturday- Yoga/Endurance Training

  • Yoga- 30-60 minutes OR
  • Endurance training- 30-60 minutes

Sunday- Rest

Cumberbatch wisely keeps his Sundays reserved for providing his body with much-needed rest and recuperation, allowing him to recharge and optimize his performance.

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Fight Training

Playing the role of a superhero goes beyond wearing a stylish cape; it also involves mastering various fight sequences to embody the character convincingly.

Cumberbatch dedicated several months to fight training for this purpose, which enabled him to perform the majority of his fight scenes and action sequences without relying on a stunt double.

Bodyweight Training

In addition to weight training, Cumberbatch incorporates bodyweight exercises like push-ups, pull-ups, parallel bar dips, and leg raises into his workout routine. These exercises are effective in enhancing core strength and stability.


Benedict also includes yoga in his exercise routine to enhance overall flexibility and agility.

Yoga helps him stretch various muscle groups and offers benefits for both physical and mental well-being.

The effectiveness of yoga is backed by numerous research as well.

Benedict Cumberbatch’s Diet Plan

Benedict Cumberbatch's Diet Plan
Starstock /

From the moment Cumberbatch was chosen to portray Dr. Strange, he adhered to a strict diet plan to achieve a remarkable physique. His diet primarily revolved around a variety of plant-based foods.

Benedict Cumberbatch’s diet plan includes legumes, whole grains, vegetables, and fruits.  The abundance of fiber in these foods helps in promoting a healthy digestive system and supports weight management by promoting a feeling of fullness.

To sculpt his physique for the role of Dr. Strange, Cumberbatch increased his daily caloric intake. This strategic approach ensured his body received sufficient fuel to respond effectively to his intense training routine.

Cumberbatch also bid adieu to alcohol while filming for Dr.Strange. Even though he has never been a heavy drinker, while filming he dropped his alcohol intake to a bare minimum. In an interview, he even described himself as ‘near-sober’.

What to Eat

Cumberbatch’s physique speaks volumes about his good eating habits. Majority of the time he eats clean and prefers munching on healthier food items only.

 Let’s shed some light on the food items that have been included in his diet plan.

  • Bananas
  • Whole grains
  • Legumes
  • Vegetables
  • Hummus
  • Nuts

The above-mentioned food items are rich in essential nutrients, making them an ideal source of nutrition for anyone aspiring to attain a lean and muscular physique.

Benedict Cumberbatch’s Supplements

Not much information is available about the supplements Cumberbatch uses. However, based on our assumption, he might be relying on the following.

  • Whey protein
  • Multivitamin

Whey protein, often hailed as the “gold standard” of protein supplements, is a fast-absorbing and complete protein source derived from milk. Its remarkable amino acid profile makes it a popular choice among fitness enthusiasts to support muscle repair and growth.

A multivitamin is a dietary supplement that typically contains a combination of essential vitamins and minerals. It is commonly used to help fill potential nutritional gaps and support overall health and well-being.

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Wrapping Up

Cumberbatch’s unwavering dedication to his training and nutrition led him to achieve an impressive superhero physique.

For those aspiring to build a superhero physique like Cumberbatch, the information provided in this post serves as an excellent reference point. You should customize your fitness regime to align with your specific fitness goals.

For optimal results, consider seeking the guidance of an experienced coach or trainer who can offer valuable expertise and support throughout your fitness journey. With the right approach and support, you can attain remarkable results just like Benedict Cumberbatch did.