Sophia Taylor Ali’s Workout Routine and Diet Plan

Sophia Taylor Ali, the talented American actress, has graced the silver screen with her captivating performances in notable productions such as Grey’s Anatomy, Faking It, The Wilds, and Truth or Dare.

After her stellar performance in Uncharted alongside Tom Holland, Sophia Taylor Ali achieved immense fame and popularity, captivating audiences worldwide.

In that movie, Sophia Taylor Ali was adored not only for her outstanding acting skills but also for her breathtaking action sequences, leaving audiences in awe.

In this post, we will shed light on Sophia Taylor Ali’s workout routine and diet plan.

Sophia Taylor Ali's Workout Routine and Diet Plan

Sophia Taylor Ali’s Workout Routine

It wouldn’t be an exaggeration to say that Sophia has got the beauty of a diva and the fitness levels of an athlete. Staying fit and active has always been a part of her lifestyle.

Right from her childhood, Sophia has been an active kid. She used to play a lot of sports which further worked on building up her athletic prowess.

Sophia’s role in Uncharted required her to look nothing less than a badass. To do justice to her character, she bulked up and also worked on improving her overall agility and athleticism.

Currently, Sophia incorporates a diverse range of training styles into her exercise routine. Doing so keeps her holistically fit.

Sophia Taylor Ali’s weekly workout routine includes six days of training. Weight training and cardio play significant roles in her workout routine.

Sophia’s well-structured training program follows a high-volume approach. She prefers to lift light-moderate weights and performs a higher number of reps to give her body a lean and toned appearance.

Now, let’s delve into the details of her workout routine:-

Sophia Taylor Ali's Workout Routine

Monday- Cardio

  • Stair climber or exercise bike for 15-20 minutes
  • Jump rope- 3-5 minutes
  • Burpees- 3 sets of 10-12 reps
  • Jumping jacks- 3 sets of 50 reps
  • Squat jumps- 3 sets of 12-15 reps

Tuesday- Legs

  • Deadlift- 4 sets of 6-8 reps
  • Squat- 4 sets of 10 reps
  • Lunge- 4 sets of 15 reps (on each leg)
  • Glute bridge- 4 sets of 12-15 reps
  • Leg extensions- 4 sets of 15 reps
  • Hamstring curls- 4 sets of 15 reps
  • Standing calf raises- 4 sets of 15 reps

Wednesday- Chest and Biceps

  • Preacher curls- 3-4 sets of 8-12 reps
  • Dumbbell incline bench press- 3-4 sets of 8-12 reps
  • Decline push-ups- 3-4 sets of 10-12 reps
  • Dumbbell pullover- 3-4 sets of 12-15 reps
  • Dumbbell curls- 3-4 sets of 8-12 reps
  • Dumbbell flat bench press- 3-4 sets of 8-12 reps

Thursday- Core

  • Mountain climber- 3 sets of 25 per each side reps
  • Russian twist- 3 sets of 25 reps
  • Crunch- 3 sets of 25 reps
  • Hanging leg raises- 3 sets of 25 reps
  • V-up- 3 sets of 25 reps
  • Hollow hold- 3 sets hold for 30 seconds reps
  • Side plank- 3 sets of 60 seconds for each side
  • Plank- 3 sets hold for 60 seconds reps

Friday- Kickboxing

  • Boxing jump rope combo
  • Switching roundhouse
  • Jab, cross, jump, squat, switch
  • Shuffle and switch
  • Horse stance to push up
  • Back kick to knee strike
  • Speed bag and shuffle
  • Jab, cross, upper, duck

Saturday- Cardio

  • Spin bike- for 30 minutes
  • Rowing machine- 5 minutes
  • Kettlebell swings- 3 sets of 10-15 reps

Sunday- Rest

Sophia’s weekly rest day allows her body to rest and recover from the intense workouts. During this day, she prioritizes relaxation. Sometimes, she enjoys engaging in low-intensity activities such as outdoor walks.

Fight Training

Sophia Taylor Ali embarked on a rigorous training regimen to develop the skills necessary to kick some serious butt in her role.

To meet the physical demands of her role in Uncharted, Sophia Taylor Ali incorporated fight training into her workout plan. This ensured she was in excellent shape, both figuratively and literally, allowing her to deliver a convincing performance in intense fight scenes.

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Sophia Taylor Ali’s Diet Plan

Sophia Taylor Ali's Diet Plan

In order to maintain her physique and fitness levels, Sophia has to be pretty concerned about how she is fueling her body. And for that reason, Sophia Taylor Ali’s diet plan is all about eating healthy and feeding the body nutritiously.

When she was filming for Uncharted, she relied on having a ‘high protein, low-carb’ diet plan. It assisted in enhancing the leanness and tone of her body.

Currently, Sophia Taylor Ali follows a meal plan that includes three main meals, each carefully curated with nutrient-dense food items. Let’s explore them in more detail:-

Meal 1- Breakfast

  • Eggs
  • Green smoothie
  • Black coffee

Meal 2- Lunch

  • Grilled salmon
  • Steamed veggies
  • Baked sweet potato

Meal 3- Dinner

  • Grilled chicken
  • Fresh veggies salad


Experiencing hunger pangs between main meals is a common occurrence for many people. To combat those hunger pangs, Sophia Taylor Ali prefers to have snacks.

Being a fitness freak, Sophiya likes to snack on salads or smoothies. Consuming them not only fetches her body good calories but also keeps her hunger pangs away. And this is how she is able to maintain her sexy figure year-round.

What ‘NOT’ to eat?

Just the way Sophia is well aware of what food items must be there in her diet chart, she also knows pretty well what all food items she must avoid.

She stays away from food items with high sugar content, simple carbs, and processed food. These are quite high in bad calories and their consumption adversely affects one’s fitness levels.

Cheat Meals

Sophia is pretty disciplined with her eating habits. But at times, even she likes to take a break. And she does so by having cheat meals.

When Sophia is in the mood to satisfy her taste buds, she loves to enjoy dark chocolate. But she also stays cautious of not over-consuming it.

Sophia Taylor Ali’s Supplements

Sophia’s daily nutritional intake comes primarily from whole food items. But she also includes a few supplements in her nutrition plan to give it an added edge.

Sophia Taylor Ali’s supplements stack includes the following:-

  • Whey protein
  • Multivitamin
  • Vitamin C

Incorporating 1-2 whey protein shakes into your daily routine can significantly increase your protein intake. Whey protein powder is an excellent source of fast-digesting protein, which aids in muscle recovery and growth.

Multivitamin supplements are valuable as they can help fill nutritional gaps, support overall health, provide essential vitamins and minerals, and ensure that your body receives a balanced intake of nutrients. Certain studies have also pointed out the benefits of multivitamin supplements in making up for nutritional gaps.

A vitamin C supplement assists in keeping the skin healthy. Vitamin C supplements are crucial for maintaining a strong immune system, promoting collagen production for healthy skin, and acting as a powerful antioxidant to combat free radicals and protect against various diseases.

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Final Thoughts

So that was all about Sophia Taylor Ali’s workout routine and diet plan. Discipline happens to be the backbone of her lifestyle. And that’s how she has been able to maintain her fitness levels over the years and is still going strong.

If you aspire to achieve a similar level of fitness as Sophia Taylor Ali, it is recommended to structure your fitness regime based on the information provided in this post. By following it consistently, you can undoubtedly elevate your fitness levels to new heights.