Mustafa Shakir’s Workout Routine and Diet Plan

You’ve probably watched Luke Cage and were undoubtedly impressed by Mustafa Shakir’s portrayal of the character Bushmaster.

To fit the role, Shakir had to transform his physique, becoming lean and formidable, on par with Luke Cage, played by Mike Colter.

In this post, we’ll explore Mustafa Shakir’s workout routine and diet plan, delving into the fitness regime that helps him stay in great shape.

Mustafa Shakir's Workout Routine and Diet Plan
Mustafa Shakir in an Instagram photo ( Mustafa Shakir / Instagram )

Mustafa Shakir’s Workout Routine

Mustafa Shakir follows a diverse workout routine, incorporating weight training, cardio, and hot yoga or Bikram yoga. Relying on these training styles has yielded Mustafa Shakir a physique that is impressively muscular, lean, and athletic.

Martial arts play a significant role in his training, he practices kicking drills and katas to enhance his action sequences and make them appear effortless.

In preparation for his role in Luke Cage, Shakir focused on cardio exercises to achieve a lean and athletic appearance. Additionally, he trained in the Brazilian martial art capoeira.

All this resulted in transforming Shakir into a formidable foe against Luke Cage.

Mustafa Shakir typically follows a high-volume training protocol, incorporating various exercises specifically designed to target each of his muscle groups effectively.

Shakir trains 5 days a week. Let’s find out what does his weekly workout routine look like:-

Monday- Chest and Triceps


  • Heavy bag work- 3 sets of 60 seconds each
  • Treadmill- 20-30 mins

Weight Training

  • Incline barbell bench press- 4 sets of 10-12 reps
  • Dumbbell bench press- 4 sets of 10 reps
  • Pec deck fly- 4 sets of 10-12 reps
  • Parallel bar dips (weighted)- 4 sets of 10 reps
  • Lying triceps extensions- 4 sets of 10-12 reps
  • Seated overhead extensions (using dumbbells or cables)- 4 sets of 10-12 reps
  • Cable pushdowns- 4 sets of 10-12 reps

Tuesday- Hot Yoga and MMA

Wednesday- Legs and Shoulders


  • Heavy bag work- 3 sets of 60 seconds each
  • Treadmill- 20-30 mins

Weight Training

  • Barbell squats- 4 sets of 10-12 reps
  • Lying leg curls- 4 sets of 12 reps
  • Leg press- 4 sets of 10-12 reps
  • Leg extensions- 4 sets of 12 reps
  • Power cleans- 4 sets of 10-12 reps
  • Overhead barbell shoulder press- 4 sets of 10-12 reps
  • Lateral raises- 4 sets of 10-12 reps

Thursday- Hot Yoga and MMA

Friday- Back and Biceps


  • Heavy bag work- 3 sets of 60 seconds each
  • Treadmill- 20-30 mins

Weight Training

  • Deadlifts- 4 sets of 6-10 reps
  • Lat pulldowns- 4 sets of 10-12 reps
  • Seated cable rows- 4 sets of 10-12 reps
  • Cable face pulls- 4 sets of 10-12 reps
  • Barbell curls- 4 sets of 10-12 reps
  • Preacher curls- 4 sets of 10-12 reps
  • Hammer curls- 4 sets of 10-12 reps

Saturday and Sunday- Rest

Warm-Up and Cool Down

Before getting started with his intense workout sessions, Shakir always ensures to go through a decent warm-up routine. It allows his body to get ready for his workouts and also elevates his blood circulation.

After finishing off his training session, Shakir performs different kinds of stretches to relax his muscle groups. Stretching is crucial for maintaining flexibility and preventing injuries caused by muscle tightness.

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Mustafa Shakir’s Diet Plan

By looking at Shakir’s insane physical development you may find it hard to believe that he is a hardcore vegan. But that’s a fact.

His diet plan includes a variety of plant-based foods such as beans, nuts, fresh vegetables, whole fruits, and raw foods. These choices effectively provide his body with the necessary nutrients and fulfill his daily dietary requirements.

Love for Smoothies

Another thing that holds a prime spot in Shakir’s daily diet plan is ‘smoothies’. While prepping for Luke Cage, he used to start his day with 64 ounces of green smoothie.

It was made with spirulina, kale, chlorella and some amount of lemon juice. Shakir also added a banana, strawberries and some amount of mango to further enhance its nutritive value.

To maintain his body weight, Shakir prefers consuming many of his foods in the form of smoothies.

Post-Workout Meal

After finishing up his workout, Shakir consumes a vegan protein shake. He also adds some Irish sea moss to it.

Last Meal Of The Day

Shakir’s final meal of the day is specifically aimed at enhancing his body’s recovery abilities during sleep.

To achieve this, he either drinks a vegan protein shake adding turmeric, ginger and black pepper to it, or goes with golden milk which he prepares using almond milk, turmeric, ginger, agave and black pepper.

Both options provide him with the necessary nutrients and ingredients to support his body’s recovery process during the night.

What ‘NOT’ to eat?

Shakir strictly avoids consuming sugar to prevent spikes in his blood pressure, which he believes can have a negative impact on his body, leading to feelings of depression.

To sustain his lean and muscular physique, Shakir avoids heavily fried or processed foods. He understands that consuming such items not only affects one’s physique but can also have negative consequences on overall fitness levels. By making conscious food choices, he ensures that his body stays in top shape.

Cheat Meals

When it comes to enjoying a cheat day, he loves to have an extra shot of wheatgrass. He proudly says that he is beyond cupcakes.

Shakir has always been pretty strict with following his diet plan. And his ripped and well-defined midsection is a clear indication of it.

In order to take a break from his strict diet plan, Shakir occasionally likes to enjoy cheat meals. He says that he eats clean 85% of the time. And this is because he can’t resist eating French fries in his cheat meals.

Mustafa Shakir’s Supplements

As of now, there isn’t much publicly available information about the specific supplements Mustafa Shakir uses as part of his fitness routine.

Mustafa Shakir’s supplements stack must be having the following:-

  • Vegan protein
  • Multivitamin

Vegan protein is derived entirely from plant sources, providing an excellent alternative for individuals following a plant-based diet. It offers a nutritious and sustainable option to support muscle building and overall health without relying on animal products.

Multivitamin supplements contain a wide range of essential micronutrients, serving to bridge nutritional gaps and address deficiencies in the body. Its intake ensures a well-rounded supply of vital vitamins and minerals for overall health and well-being.

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Final Thoughts

Shakir’s fitness regime is undoubtedly one of a kind. It isn’t just confined to lifting weights and becoming muscular. It rather promotes a holistic approach towards staying fit.

So if you too want to build a physique like that of Mustafa Shakir, you should consider including different training styles in your workout routine. Doing so will enable you to work on different aspects of your body, thereby making you holistically fit.

As far as the nutrition part is concerned, you should stick to a well-structured diet plan along with eating as clean as possible. Cheating on your diet plan to satisfy your taste buds should be occasionally done.

If you keep the above-mentioned points in mind and follow them religiously, gradually you too would be able to build a body that will make you feel proud of yourself.