Cillian Murphy’s Workout Routine & Diet Plan

Cillian Murphy has established his own identity in the acting world through his impeccable performances in peaky blinders and several Hollywood movies like Dunkirk and Dark Knight. 

Of course, this Irish actor is famous for his excellent acting skills but at the same time, he is also admired for his slim and fit physique.

Indeed, such a fit physique was crucial for Cillian Murphy in meeting his character needs for Peaky Blinders and Hollywood movies. However, maintaining such a great level of fitness is never an easy task, even for Cillian Murphy.

He follows a light yet effective exercise routine as well as a very strict diet without any fail. 

Cillian Murphy’s workout plan is basically a collection of just the optimum exercises that helps him stay lean and fit. Those workout sessions are not intense but rather of medium intensity. 

Even more than the workout program, Cillian Murphy’s diet plan is much stricter than what most of us can easily adapt to. He eats just three meals a day along with certain supplements. 

Such a strict diet helps him always stay in a calorie deficit.

Cillian Murphy's Workout Routine & Diet Plan
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For these reasons, if you too are looking for a lean, fit physique, Cillian Murphy’s diet and training program are really worth trying out. And through this article, we will guide you on how this proficient actor trains and eats to stay fit.

So, read along!

Cillian Murphy’s Workout Principles

Cillian Murphy is not a bodybuilder, but an actor who regularly does challenging roles. So, staying fit has always been the priority for him rather than building muscles. And it is quite obvious if you look at his workout plan.

Speaking of the workout split, Cillian Murphy follows the popular push-pull approach to train his entire physique within 4 days a week. On other days, he either takes rest or goes for outdoor activities like hiking. 

Coming to the gym workout part, Cillian Murphy trains each of his major muscle groups once a week, except for core that he trains at least 3 to 4 times a week. 

Murphy also engages in intense HIIT cardio sessions to ensure that he burns off as many calories as possible. Regular cardio sessions improve his cardiovascular health and stamina, therefore helping him do those challenging movie scenes.

Cillian Murphy’s Workout
Image: Starfrenzy /

Cillian Murphy’s Workout Routine

Cillian Murphy starts off his week with push day on Monday, where he trains his chest and triceps along with the core. The gym week ends for Murphy with the back day on Saturday. In between, he trains his shoulders and legs along with the core.  

Given below is Cillian Murphy’s training routine that he currently follows while preparing for Peaky Blinders. 

Cillian Murphy Workout Routine


Monday: Chest, Triceps, and Core

  • Push Ups: 4 sets x 25 reps
  • Bench Press 3 sets x 12,10,8 reps each
  • Incline Dumbbell Press: 3 x 12,10,8 reps each
  • Cable Triceps Exceptions 3 sets x 10 reps
  • Sit Ups 3 sets x 20 reps
  • Leg Raises: 3 sets x 20 reps
  • Cardio (optional): High Intensity Interval Training (HIIT), 20 minutes

Tuesday: Lower Body and Core

  • Squat: 3 sets x 12,10,8 reps
  • Leg Press: 3 sets x 12,10,8 reps
  • Standing Calf Raise: 4 sets x 25 reps
  • Glute Ham Raises 3 sets x 10 reps
  • Barbell Lunges: 4 sets x 10 reps
  • Cable Crunches: 3 sets x 20 reps
  • Hanging Leg Raises: 3 sets x 20 reps


Cillian Murphy usually takes rest on Wednesdays. 

Thursday: Shoulders, Traps, and Core

  • Military Press: 3 sets x 12,10,8 reps
  • Dumbbell Front Raises: 4 sets x 25 reps
  • Dumbbell Shrugs: 4 sets x 10 Shrugs
  • Hang Cleans: 3 sets x 10 reps
  • Sit Ups: 3 sets x 20 reps
  • Hanging Leg Raises: 3 sets x 20 reps
  • Cardio (Optional): 20 Minutes High Intensity Interval Training

Friday: Back and Biceps

  • Deadlift: 3 sets x 12,10,8 reps
  • Pull Ups: 4 sets x 25 reps
  • Chin Ups: 4 sets x 10 reps
  • Wide grip Lat Pulldowns: 3 sets x 12,10,8 reps
  • Seated Cable Rows: 3 sets x 10 reps
  • Core (Optional) Bicycle crunches: 3 sets x 20 reps
  • Cardio (optional): 20 minutes HIIT


On Saturdays, Cillian Murphy usually stays away from the gym but goes for some outdoor activities like hiking. 


In addition to Wednesday, Sunday is also a rest day for Murphy.

That’s how Cillian Murphy works out; 4 days of light intensity workout combined with frequent abs and cardio sessions. Such a workout routine helps him stay fit and slim. 

Hiking sessions that he takes mostly once a week are a great way for Cillian Murphy not only to burn calories, but also to refresh the mind. 

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In addition to following a simple yet effective workout routine, Cillian Murphy follows a strict diet. 

Cillian Murphy’s Diet Plan

Cillian Murphy’s Diet Plan
Image: kathclick /

Looking at Cillian Murphy’s slim and fit physique in Peaky Blinders, it should be obvious to you that he doesn’t eat too much. 

On a typical day, Cillian Murphy eats just 3 meals, each of which is filled with crucial macros and micro nutrients. Such a meal plan helps him continue shining as Thomas Shelby and countless other movie characters. 

Given below is Cillian Murphy’s meal plan that he currently follows: 


  • Eggs
  • Fruits
  • Cottage Cheese


  • Brown Rice
  • Fish
  • Multivitamins


  • Sweet potatoes
  • Tender Loin
  • Green Salad

If you too are looking for a slim physique like Cillian Murphy, consider imitating the calorie-deficit diet chart that helps him stay in shape! 

But that being said, adapting to such a strict diet may not be that easy. In fact, if you are just starting out, consider cutting down on calories gradually rather than opting for the diet all of a sudden.

Cillian Murphy’s Supplements

Cillian Murphy usually prefers eating just 3 meals a day. So, although his meals are designed for optimum nutrient intake, his body may still be lacking in certain nutrients.

Cillian Murphy’s supplements help him complete his nutrition plan.

Given below are the major supplements that the peaky blinders actor takes: 

  • Protein Shakes
  • Multivitamins

Those were the very basic supplements that any gym-goer would take. Cillian Murphy doesn’t take too many supplements. 

That being said, we would neither suggest you to take all these supplements right away. You ought to consult an expert and decide which all are supplements you should and can take.

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The Bottom Line

Cillian Murphy is an excellent actor known for his impeccable acting skills and of course, an attractive physique. He prefers staying fit, and designs his workout routine as well as diet plan very carefully.

Cillian Murphy’s workout routine is designed specially for burning serious amounts of calories while also training all major muscle groups at least once a week. Cillian Murphy’s diet plan also is worth trying for those looking to stay slim and maintain a calorie deficit diet.