Brie Larson’s Workout Routine and Diet Plan

Brie Larson is a well-known Hollywood actress, singer, and filmmaker. We all have seen her superhero avatar as Captain Marvel. And we must say that she simply nailed the role with her charismatic persona.

The screen presence that she had as Captain Marvel was just amazing. But all that didn’t happen by accident.

Brie understood the requirements of the role and made sure to leave no stone unturned. She followed a strict fitness regime to transform her body to look like someone who can be called to save the world.

Here in this post, we will throw light on Brie Larson’s workout routine and diet plan. Her fitness regime contributed significantly towards getting her into superhero shape.

Stay with us as we get you a detailed insight into Brie Larson’s fitness regime.

Brie Larson's Workout Routine and Diet Plan
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Brie Larson’s Workout Routine

Brie Larson’s workout routine is an amalgamation of different training styles. Relying on it not only keeps her holistically fit but also maintains her superhero shape.

You can easily find a variety of training equipment in Brie’s exercise routine. From resistance bands and mini trampolines, to exercise balls and free weights, it has almost everything.

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A post shared by Brie Larson (@brielarson)


At times, Brie even likes to climb rock walls and complete assault courses to get insanely fit. Such a diversified training program assists Brie in getting strong, muscular, lean, and immensely athletic.

Brie’s body not only looks good. It also performs phenomenally. You might be surprised to know that Brie is strong enough to hip thrust 180 kg. Whoa!

Brie also likes to perform boxing and dance. Both of them give her a decent full-body workout. They also work pretty well in keeping her cardiovascular health on point.

While prepping for her superhero role, Brie’s cardio routine also consisted of going through fighting choreography training. She had to attend it four times a week twice a day.

The role of Captain Marvel needed Brie to look pretty strong. Thus, she relied on a good strength training routine to serve that purpose.

Let’s have a look at the exercises that were included in it:-

Brie Larson's Workout Routine

Monday- Back and Biceps

  • Deadlifts- 5 sets of 8, 7, 6, 5, 5 reps
  • Chin-ups- 3 sets of AMRAP
  • Lat pulldowns- 3 sets of 10-12 reps
  • Seated cable rows- 3 sets of 10-12 reps
  • Step-up bicep curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps

Tuesday- Shoulders and Traps

  • Push ups- 3 sets of 15 reps
  • Military press- 5 sets of 12, 10, 8, 5, 3 reps
  • Power cleans- 3 sets of 10-12 reps
  • Front raises- 3 sets of 10-12 reps
  • Dumbbell snatches- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 12 reps
  • Dumbbell shrugs- 3 sets of 12 reps

Wednesday- Legs and Glutes

  • Air squats- 3 sets of 15 reps
  • Squats- 5 sets of 12, 10, 8, 5, 3 reps
  • Overhead barbell lunges- 3 sets of 10-12 reps
  • Weighted hip thrusts- 3 sets of 10 reps
  • Leg press- 3 sets of 10-12 reps
  • Lying leg curls- 3 sets of 12-15 reps
  • Calf raises- 3 sets of 15 reps

Thursday- Chest and Triceps

  • Push ups- 3 sets of 15 reps
  • Bench press- 5 sets of 12, 10, 8, 5, 3 reps
  • Incline dumbbell press- 3 sets of 10-12 reps
  • Parallel bar dips- 3 sets of AMRAP
  • Dumbbell overhead extensions- 3 sets of 10-12 reps
  • Tricep cable pushdowns- 3 sets of 10-12 reps
  • Weighted push-ups- 3 sets of AMRAP

Friday and Saturday- Light Full Body (optional)

  • Cardio- 45 minutes
  • Front squats- 3 sets of 10 reps
  • Pull-ups- 3 sets of AMRAP
  • Push-ups- 3 sets of AMRAP
  • Arnold press- 3 sets of 10-12 reps
  • Dumbbell clean and press- 3 sets of 12 reps
  • Burpees- 3 sets of 10-12 reps

Sunday- Rest

Bodyweight exercises have a prominent place in Brie Larson’s workout routine. Their execution gives her core muscles a tremendous workout.

Apart from performing normal pushups and pullups, Brie also performs their variations. In one of her Instagram posts, she was even seen knocking some one-arm push-ups and one-arm pull-ups.

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A post shared by Brie Larson (@brielarson)



An adage in the world of fitness says that your next workout session will be only as effective as your recovery. Brie abides by this adage and always ensures that her recovery is on point.

To serve that purpose, she uses a muscle roller, a theragun, and a heating and vibrating pad. She also performs yoga to stretch out her muscles which also happens to be a great way to relax the body.

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Brie Larson’s Diet Plan

Brie Larson's Diet Plan
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Being extremely fit and in great shape is nothing less than a full-time job. It’s not just confined to hitting the gym. One also has to ensure that the nutritional requirements of the body are properly met.

For that reason, Brie follows a healthy and nutritious diet plan. When Brie was in the initial stages of prepping for Captain Marvel, she followed a paleo diet plan. It consisted of food items including eggs, nuts, fish, lean meats, seeds, nuts, fruits, and veggies.

After some time, she switched to a ‘high protein, low carb’ diet plan. It not only added muscle mass to her frame but also gave her body a lean and athletic appearance.

At present, Brie consumes 3 major meals a day. Let’s have a look at the food items that are included in each of them:-

Meal 1- Breakfast

  • Oatmeal
  • Eggs
  • Smoothie

Meal 2- Lunch

  • Veggies
  • Grilled chicken

Meal 3- Dinner

  • Sweet potatoes
  • Green salad
  • Fish

Brie also drinks plenty of water throughout the day to keep her body hydrated. Doing so also adds radiance to her skin.


When Brie was prepping up to play Captain Marvel, her nutritionist had advised her to eat “bridge meals”. That meant Brie had to consume some food items in between her major meals as snacks.

It usually consisted of nuts and vegetables. Their consumption not only made her feel full but also supplied her body with essential nutrients.

Cheat Meals

Brie likes rewarding herself with cheat meals. After all, doing so becomes imperative when one follows a strict nutrition plan for most days of the week.

But she ensures to consume her cheat meals in moderation. This is because she doesn’t want her cheat meals to mess up her levels of fitness.

Brie Larson’s Supplements

It wouldn’t be an exaggeration to say that Brie trains like a maniac. And for that reason, she has to ensure that her body’s nutritional needs are properly met.

For that reason, she even incorporates a few supplements into her nutrition plan. Brie Larson’s supplements stack includes the following:-

  • Whey protein
  • Multivitamin

Brie likes to add whey protein powder to her shakes and smoothies. Doing so ups their overall protein content.

She also consumes a multivitamin supplement to counter her nutritional deficiencies. They are quite rich in zinc, calcium, magnesium, folic acid, and other micronutrients.

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Wrapping Up

We are sure that this post would have motivated you to earn your superhero physique. And if that’s the case, then Brie Larson’s workout routine and diet plan would assist you a lot in structuring your fitness regime.

Once you get that done, you would have to be consistent with following it. Doing so will get you a body that will be lean, strong, and immensely athletic.

And that’s how a superhero physique is supposed to be. So don’t wait further, just get started with transforming your body using the info mentioned in this post. It will surely serve your very best interests.