Tessa Thompson’s Workout Routine and Diet Plan

Tessa Thompson, the renowned Hollywood actor, has graced the silver screen with her talent in various movies like Creed, Men In Black 3, and the popular TV series Westworld.

Her fame soared even higher when she portrayed the role of Valkyrie in Thor: Ragnarok and Avengers: Endgame. To embody the superhero character flawlessly, she dedicated herself to a rigorous workout routine, sculpting her body to match the part.

In this article, we’ll delve into Tessa Thompson’s workout routine and diet plan, and uncover the secrets behind her remarkable physique and impressive fitness levels.

Tessa Thompson’s Workout Routine

Tessa Thompson's Workout Routine
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Tessa Thompson’s passion for exercise goes beyond preparing for movie roles; it’s an integral part of her lifestyle.

In Thor: Ragnarok, Tessa showcased her best shape by gaining 15 pounds of muscle to portray Valkyrie. Sharing the screen with Chris Hemsworth called for such dedication.

Currently, Tessa’s workout routine primarily aims to maintain her excellent physique. It involves a combination of weight training and cardio workouts.

Tessa’s weight training regimen is tailored to achieve a lean and toned physique. She opts for lighter to moderate weights and performs a higher number of repetitions for most exercises.

To add intensity to her routine, Tessa incorporates circuit training, which involves performing a series of exercises in succession without rest. This approach helps her elevate the overall intensity of her workout.

Tessa’s cardio sessions encompass a variety of activities such as biking, swimming, hiking, and dancing. These exercises not only elevate her heart rate but also aid in burning excess fat.

Her workout routine typically spans 3-6 sessions per week. The frequency of training depends on her weekly work schedule and specific fitness objectives at the time.

Below is Tessa Thompson’s weekly workout routine, along with the exercises she performs in each session:-

Monday- Full Body Workout


  • Treadmill or spin bike- 10-15 minutes


  • Barbell squats- 3 sets of 10 reps
  • Shoulder press- 3 sets of 10-12 reps
  • Push-ups- 3 sets of 10 reps
  • Lying triceps extensions- 3 sets of 10-12 reps
  • Lying leg raises- 3 sets of 25 reps
  • Planks- 3 sets of 60 seconds each

Tuesday- Cardio or Pop Fitness

  • Spin bike class OR
  • Jogging OR
  • Pop Physique class

Wednesday- Full Body Strength Training


  • Treadmill or spin bike- 10-15 minutes


  • Jump squats- 3 sets of 10-12 reps
  • Pull ups- 3 sets of 10-12 reps
  • Push-ups- 3 sets of 15 reps
  • Burpees- 5 sets of 5 reps
  • Lying leg raises- 3 sets of 10-15 reps
  • Crunches- 3 sets of 20 reps

Thursday- Running

On Thursdays, Tessa runs outdoors as a part of her workout. She loves exercising in the lap of nature which also enables her body to get fresh air.

Friday- Arms

  • Chin-ups- 3 sets of 10 reps
  • Push-ups- 3 sets of 10 reps
  • Barbell bench press- 3 sets of 10-12 reps
  • Overhead tricep extensions- 3 sets of 10-12 reps
  • Dumbbell curls- 3 sets of 10-12 reps
  • Lying tricep extensions- 3 sets of 10 reps
  • Bench dips- 3 sets of 10 reps
  • Hammer curls- 3 sets of 10 rep
  • Triceps cable pushdowns- 3 sets of 10 reps

Saturday- Pop Physique Class

Tessa credits Pop Physique classes for maintaining her cardiovascular health. These classes have not only improved her strength but also enhanced her endurance levels significantly.

Sunday- Rest

On Sundays, Tessa chooses to take a well-deserved day of rest from her weekly workout routine. This valuable rest day allows her body to recover and rejuvenate, ensuring she stays at her best throughout the week.

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Diversified Exercise Routine

Tessa prefers keeping her workout routine as diversified as possible. You can easily find a variety of exercise styles like cardio, HIIT, circuit training, powerlifting and strength training in her training program.

By relying on a diversified workout routine, Tessa gets the opportunity to present new challenges for her body. This allows her body to push beyond its limits.

This dynamic workout plan keeps Tessa engaged and motivated, preventing boredom and ensuring she stays committed to her fitness journey.

Tessa Thompson’s Diet Plan

Tessa Thompson's Diet Plan
DFree / Bigstockphoto.com

Tessa has proven her dedication when it comes to following a specific diet plan to achieve her desired physique. During her preparation for the role of Valkyrie, she adhered to a diet that facilitated lean muscle gains. Her commitment to this plan was evident in the remarkable results she achieved, which were visible to all of us.

Normally, Tessa relies on a diet plan that keeps her body energetic and makes her feel good. She isn’t overly conscious about her diet plan but isn’t too casual about it either.

Tessa Thompson’s diet plan revolves around prioritizing a higher proportion of protein, which aids in muscle development and repair. She also includes a moderate amount of complex carbohydrates to provide sustained energy for her workouts and daily activities. To maintain a balanced and healthy diet, Tessa keeps the consumption of fats to a minimum.

Furthermore, she recognizes the importance of vegetables in her diet. They not only supply her body with valuable fiber for digestion but also essential minerals and vitamins that contribute to her overall well-being.

Tessa Thompson’s daily meal plan includes three main meals: breakfast, lunch, and dinner. These meals are carefully balanced to provide her with the necessary nutrients to support her fitness and overall well-being.

Here’s an overview of Tessa Thompson’s daily meal plan, including the food items for each major meal:

Meal 1- Breakfast

  • Black coffee
  • Avocado toast on whole wheat bread
  • Almonds
  • Nuts
  • Grapefruit

Meal 2- Lunch

  • Grilled chicken
  • 8 oz of kombucha
  • Brown rice

Meal 3- Dinner

  • Salad
  • Pasta with Alfredo sauce

Tessa understands the importance of staying hydrated, so she makes sure to drink plenty of water throughout the day.

Fermented Foods

Tessa has a preference for incorporating fermented foods into her diet, with kombucha being one of her favorites. Kombucha is a rich source of probiotics, which promotes a healthy gut, and antioxidants that help bolster the immune system.

Foods to Avoid

Tessa is mindful of her food choices. She avoids fried foods, junk foods, and items containing chemical additives and artificial ingredients. Additionally, she steers clear of refined sugar and processed carbohydrates.

Her commitment to a wholesome and clean diet plays a significant role in maintaining her physique and overall health.

Tessa Thompson’s Supplements

Tessa has never been too open about her usage of supplements. But considering her amazing levels of fitness, we assume she might be incorporating a few supplements in her nutrition plan.

Tessa Thompson’s supplements stack might be having the following:-

  • Whey protein
  • Vitamin C
  • Multivitamin
  • Fish Oil

Whey protein is derived from milk and is considered a high-quality protein source due to its rich content of essential amino acids. These amino acids are crucial for repairing and rebuilding muscle tissues, especially after intense workouts or physical activities.

Vitamin C is a vital nutrient that plays multiple roles in maintaining overall health. It is well-known for its antioxidant properties, which help protect the skin from oxidative stress and free radical damage. By supporting collagen synthesis, vitamin C also contributes to the health of the skin, promoting a youthful and vibrant appearance.

Multivitamins ensure a well-rounded intake of essential vitamins and minerals.

Fish oil is rich in omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids play a crucial role in supporting heart health by promoting healthy cholesterol levels, reducing inflammation, and supporting normal blood pressure.

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Wrapping Up

As previously mentioned, maintaining a fit and active lifestyle has been integral to Tessa’s success in keeping her body healthy and in shape. This dedication also led her to land a superhero role, showcasing the rewards of her hard work.

If you aspire to achieve a superhero like physique similar to Tessa’s, you can structure your training program and nutrition plan based on her approach. However, it’s essential to be patient and realistic in your expectations. Overnight transformations are not feasible, and sustainable progress takes time.

Embrace the journey and enjoy the process of improving your fitness. By doing so, you will undoubtedly witness impressive results that reflect your dedication and effort. Stay consistent and committed, and you’ll be well on your way to a healthier and fitter version of yourself.