Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
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In Hollywood, where image is as vital as talent, Brie Larson has it all. Brie captures hearts with her on-screen performances and leaves audiences in awe of her incredible physique. The Oscar-winning actress, celebrated for her roles in "Room" and as the iconic Captain Marvel, has undergone a remarkable fitness journey that extends far beyond the confines of the silver screen.
In this article, we peel back the curtain on Brie Larson's fitness routine, so you can learn how she went from being a talented actress to a beacon of inspiration for fitness enthusiasts worldwide. While we can't guarantee this routine will get you superhero jacked, it will help you get into the best shape of your life.
Table of Contents:
- Who is Brie Larson?
- What you need to know about Brie Larson’s Fitness Journey
- Brie Larson’s Training Split & Workout Routine
- Brie Larson’s Training Principles
- Brie Larson’s Diet Plan & Supplement Stack
- Tips for Eating and Exercising Like Brie Larson
- FAQs
Who is Brie Larson?
Born October 1, 1989, Brie Larson is an American actress and filmmaker. She gained recognition and acclaim for her performance in the 2015 film "Room," for which she won several awards, including the Academy Award, Critic's Choice Award, Golden Globe Award, Screen Actors Guild Award, and Canadian Screen Award for Best Actress.
Brie Larson has been involved in the entertainment industry from a young age, starting with television roles and later transitioning to film. Besides "Room," some of her notable films include "21 Jump Street," "Short Term 12," "Kong: Skull Island," and "Captain Marvel." In addition to her acting career, Brie has shown interest in directing and producing.
She became particularly well-known for her role as Carol Danvers/Captain Marvel in the Marvel Cinematic Universe, appearing in the Captain Marvel movie, "Avengers: Endgame,” and recently “The Marvels.” Larson has become a prominent figure in Hollywood, known for her talent and advocacy for various social and political issues.
Stats:
- Weight: 128lbs
- Height: 5'7
- Age: 34
- Born in Sacramento, California
What You Need to Know About Brie Larson’s Fitness Journey
One look at Brie Larson's Instagram, and you will see she takes her fitness very seriously. Her videos consistently show her hip thrusting crazy amounts of weight, pushing cars, and doing one-hand pushups. However, it wasn't always that way.
Brie started taking her workouts more seriously after being cast as Carol Danvers in Captain Marvel. Being fit is one thing, but being a believable superhero is another. The fear of failure inspired her to take her training to the next level.
After being cast as Captain Marvel, she joined forces with celebrity trainer Jason Walsh, and the rest is history. Walsh is well known amongst celebrities, including Miles Teller, Matt Damon , and John Krasinski. Brie credits dedicating herself to lifting weights as life-changing.
Take a look at the video below, where personal trainer Jason Walsh goes over Brie Larson's Captain Marvel training program.
Brie Larson’s Training Split
A well-constructed workout split is important because it helps you organize your workouts to promote efficient muscle growth and recovery. Targeting specific muscle groups on different days gives your muscles the time they need to repair and get stronger. This structured approach prevents burnout and reduces the risk of injury, making your fitness journey more effective and sustainable in the long run.
Here's a breakdown of Brie's split:
- Day #1: Pull Day (Deadlifts, Back, and Biceps)
- Day #2: Shoulders and Traps
- Day #3: Legs (Squats and Glutes)
- Day #4: Push (Chest and Triceps)
- Day #5: Full Body and Cardio
- Day #6: Rest Day
- Day #7: Rest Day
Brie Larson’s Workout Routine
Brie Larson trains hard, and her strength training workouts are not for the faint of heart.
She follows a 5-day workout plan with a mix of barbell, dumbbell, and bodyweight exercises. However, her training is not all lifting. She begins each workout with a series of stretches to get her body ready to perform.
Perform the circuit below one to two times before beginning your lifting sessions.
Daily Warm-up/Stretching Routine:
|
Exercise |
Duration |
|
Pushup Position Plank |
30 seconds |
|
Cobra |
20 seconds |
|
Downward Dog |
20 seconds |
|
Pigeon Stretch |
30 seconds |
|
Runner's Lunge |
20 seconds/side |
|
Triangle |
20 seconds/side |
|
Arm Circles |
10/side |
|
Leg Swings |
10/side |
|
Jumping Jacks |
10-15 |
Day #1: Pull Day (Deadlifts, Back, and Biceps)
The first workout of the week is an upper body pull day. She starts the workout with heavy deadlifts. The deadlift is a powerhouse exercise that engages multiple muscles, including the back, glutes, and hamstrings, making it highly effective for building overall strength and functional fitness. It also promotes core stability and reinforces proper lifting mechanics, translating well to daily activities and reducing the risk of injury.
Next is a seated cable row followed by a step-up bicep curl. The step-up bicep curl is two exercises in one. Holding a pair of dumbbells, step up onto a box while curling the weights. After those, Brie does three sets of lat pulldowns.
The second to last exercise of the day is one of Brie's favorites, pull ups. She does these with various grips - overhand, underhand, neutral grip, and even with a towel to work on grip strength. The workout concludes with some dumbbell hammer bicep curls.
|
Exercise |
Sets |
Reps |
|
Deadlift |
5 |
12, 10, 8, 5, 3 |
|
Cable Rows |
3 |
10 |
|
Step-up Biceps Curl |
3 |
10 |
|
Lat Pulldown |
3 |
10 |
|
Pull Ups |
3 |
10 |
|
Hammer Curls |
3 |
10 |
Day #2: Shoulders and Traps
The second workout of the week is one most women mistakenly avoid.
Having muscular shoulders can make a woman's body look more balanced and sculpted, creating a nice shape with a narrower waist. It also makes her posture look confident and strong. Beyond appearance, strong shoulders help with everyday activities and overall fitness.
Brie starts the workout with push ups before moving into the bread-and-butter shoulder exercise, the overhead barbell press. After five sets of military press, she does dumbbell front raises followed by dumbbell shrugs.
Next are two explosive movements - dumbbell power cleans and dumbbell snatch. Use good form on these, but aim to move the dumbbells as fast as possible. The last exercise is a shoulder fly.
|
Exercise |
Sets |
Reps |
|
Push Ups |
3 |
20 |
|
Overhead Barbell Military Press |
5 |
12, 10, 8, 5, 3 |
|
Front Raises |
3 |
10 |
|
Dumbbell Shrugs |
3 |
10 |
|
Dumbbell Power Clean |
3 |
10 |
|
Dumbbell Snatches |
3 |
10 |
|
Shoulder Flyes |
3 |
10 |
Day #3: Legs (Squats and Glutes)
Day three is leg day. After three sets of air squats to warm up, Brie jumps into five sets of barbell back squats. The barbell squat is one of the best lower body exercises because it works multiple muscles simultaneously, including the quads, hamstrings, and glutes, helping build strength and muscle in the entire lower body.
After squats, Brie loads up the barbell again for weighted hip thrusts. She is incredible at this movement, routinely using up to 400 pounds. After that, Brie performs overhead barbell lunges. These are no joke. To do an overhead barbell lunge, stand with your feet hip-width apart and hold a barbell overhead with straight arms. With the barbell overhead perform a full range of motion lunge. Holding the barbell overhead turns the basic lunge into a full-body movement.
The last three exercises to round out the lower body session are leg presses, standing calf raises, and hamstring curls.
|
Exercise |
Sets |
Reps |
|
Air Squat |
3 |
15 |
|
Back Squat |
5 |
12, 10, 8, 5, 3 |
|
Weighted Hip Thrusts |
3 |
10 |
|
Overhead Barbell Lunge |
3 |
10 |
|
Leg Press |
3 |
10 |
|
Standing or Seated Calf Raises |
3 |
10 |
|
Hamstring Curls |
3 |
10 |
Day #4: Push (Chest and Triceps)
Day four is an upper body push workout dedicated to the chest and triceps. Exercise one is the classic barbell bench press. Brie does five sets, working up to a heavy set of 3 reps. After the bench press, she does an overhead triceps extension. Research shows triceps exercises in an overhead position increase muscle mass more than in a neutral position1.
Next is an incline dumbbell press followed by a cable triceps pressdown and bodyweight dips. The last exercise of the workout is chain-resisted push ups. Brie takes her push up game seriously. In addition to doing weighted push ups, she can also do a one-arm push up.
|
Exercise |
Sets |
Reps |
|
Barbell Bench Press |
5 |
12, 10, 8, 5, 3 |
|
Dumbbell Tricep Overhead Extension |
3 |
10 |
|
Dumbbell Incline Press |
3 |
10 |
|
Tricep Cable Pushdown |
3 |
10 |
|
Bodyweight Dips |
3 |
10 |
|
Weighted Push Ups |
3 |
10 |
Day #5: Full Body and Cardio
We made it to the last workout of the week. Day five is a full-body workout. Brie starts the session with 45 minutes of cardio. She chooses between a treadmill, exercise bike, or rowing machine. All three pieces of cardio equipment are excellent options, depending on what you are in the mood for.
After cardio, Brie starts the lifting session with front squats. The main difference between a front and back squat is how you position the barbell. In a front squat, the bar rests on the front of your shoulders, requiring a more upright posture and emphasizing the quadriceps. In a back squat, the bar sits across your upper back, allowing a slightly more forward-leaning position and highlighting the hamstrings and glutes. Most people find the front squat more challenging.
After front squats, Brie does a bodybuilding classic, dumbbell Arnold presses. The Arnold press, named after Arnold Schwarzenegger, is a shoulder exercise where you start with dumbbells at shoulder height, palms facing you, and rotate the wrists as you press the weights overhead. This movement engages multiple shoulder muscles and adds a rotational element, making it a unique move for overall shoulder development.
The workout finishes with three bodyweight exercises - pull ups, push ups, and burpees.
|
Exercise |
Sets |
Reps |
|
Cardio (45 minutes) |
- |
- |
|
Front Squat |
3 |
10 |
|
Dumbbell Arnold Press |
3 |
10 |
|
Dumbbell Clean and Press |
3 |
10 |
|
Pull Ups or Chin Ups |
3 |
10 |
|
Push Ups |
3 |
10 |
|
Burpees |
3 |
10 |
Remember, days 6 and 7 are rest days, which are essential for maximum muscle growth. Take the time to let your muscles recover, so you're ready to tackle the coming week's workouts!
Brie Larson’s Workout Principles
Here are four workout principles Brie lives by.
1) Daily Stretching:
Brie does a stretching routine every morning after spending time in the sauna. Incorporating daily stretching offers a myriad of benefits for both the body and mind. Stretching helps improve flexibility, making it easier to perform daily tasks and reducing the risk of injury.
It promotes better posture and range of motion, enhancing mobility and comfort in everyday movements. Additionally, regular stretching can alleviate muscle tension and stress, fostering a sense of relaxation and well-being.
2) Bodyweight Movements:
One thing that stands out when looking at Brie Larson's workout routine is the emphasis on bodyweight movements. Bodyweight exercises, such as push ups, air squats, lunges, dips, and pull ups, offer a range of benefits.
For one, they require little (or no) equipment, making them a convenient option for everyone. They also promote functional strength, aiding in daily activities and reducing the risk of injury. Once you get strong enough, you can even add extra resistance.
3) Progressive Overload
Brie lifts heavy. You only work up to deadlifting over 200 and hip thrusting over 400 with an eye toward beating the logbook. Setting new records in the gym is a form of progressive overload.
Progressive overload is a fundamental principle in strength training that involves gradually increasing the demands on your muscles over time. You encourage muscle adaptation and growth by consistently lifting heavier weights or doing more repetitions.
4) Keep it Fun:
One of the most underrated aspects of fitness is enjoyability. You can have the best workout in the world on paper, but staying consistent will be challenging if you don't enjoy doing it. Brie does more than lift weights.
You can find her outside pushing her trainer's jeep, rock climbing, dancing (even pole dancing!), or boxing to keep things fun.
Brie Larson’s Diet Plan
It takes more than hard workouts to look like a superhero. To build the best physique possible, you need to have your diet on point. Here is Brie's daily meal plan.
|
Meal |
Foods |
|
Breakfast: |
Three eggs |
|
Lunch: |
4 oz grilled chicken breast |
|
Snack/Bridge Meal: |
One scoop of protein powder |
|
Dinner: |
5 oz salmon |
The entire day of eating nutrition breakdown: 113g of protein, 137g of carbohydrates, 59g of fat, and 1531 calories
Brie Larson Supplement Stack
Brie mainly sticks with the basics when it comes to her supplements, taking creatine, protein powder, and multi-vitamin supplements. In addition, to support her hair, nail, skin, and joint health, she takes collagen. Brie likes Vital Protein's strawberry lemon collagen water, but we'll also provide a powder version of in the table below.
Here's our product recommendations for the products Brie Larson takes!
|
Product |
Product Link |
|
Protein Powder |
Dymatize ISO 100 Whey Protein Powder |
|
Creatine |
Transparent Labs Creatine HMB |
|
Multi-Vitamin |
|
|
Collagen |
Tips for Eating and Exercising Like Brie Larson
Before we wrap this up, here are three tips to eat and exercise like Brie Larson.
1) Train at home:
If you struggle to find time to make it to the gym, try working out at home. At first, this might look like doing a circuit of bodyweight exercises. However, you can get some equipment and slowly add it to your routine over time.
Brie has a sick home gym set up. She has a Sorinex Apex Rack with cable attachments at the heart of the garage setup. Loaded with all of the bells and whistles, she can do pretty much anything on that. In addition, Brie also has adjustable dumbbells, bands, a landmine, cardio equipment, and more.
Start simple with a set of dumbbells and some bands. Check out our articles on the Best Adjustable Dumbbells and the Best Resistance Bands for some great equipment recommendations!
To see her home gym setup, check out the video below, which walks through Brie Larson's entire morning routine (workout included).
2) Lift Heavy Weights:
To train like Brie, you must lift heavy weights. Every time you walk into the gym, pick a main exercise (squat, deadlift, bench press, overhead press, or pullup) and try to set a new personal record.
3) Prioritize protein:
One thing you will notice when you look at Brie's meal plan is that she builds each meal around a protein source. Including protein in every meal offers several notable benefits for your overall health. Protein is essential for building and repairing tissues and supporting the growth of muscles, hair, and skin.
By spreading protein intake throughout the day, you provide a steady supply of amino acids, the building blocks of protein, to your body.
Moreover, protein supports metabolic function, contributing to the efficient burning of calories. Whether eggs at breakfast, grilled chicken at lunch, or fish at dinner, having protein with each meal lays a solid foundation for sustained satiation, muscle recovery, and a balanced diet.
Check out our High Protein Meal Plan for some protein-centered inspiration!
FAQs
Questions about Brie Larson's routine? Let's answer them!
How much does Brie Larson work out?
Brie Larson works out five days weekly, for about an hour each workout.
How is Brie Larson so strong?
Brie is so strong because she lifts heavy weights and consistently tries to set new records.
How much can Brie Larson deadlift?
Brie Larson's deadlift is impressive. She can deadlift 200 lbs.
How much can Brie Larson hip thrust?
Brie Larson can barbell hip thrust 400lbs.
What is Brie Larson's ab workout?
Although direct ab training is not part of her regular workout routine, she does incorporate some ab training. One ab workout she does is 100 sit up as fast as possible.
Brie Larson's Training Routine: Key Takeaways
Brie Larson's workout and diet reveal a down-to-earth yet powerful approach to staying fit and strong. Her commitment to challenging workouts and a balanced diet showcases that achieving a healthy lifestyle is about sustainable choices rather than quick fixes.
Whether preparing for Captain Marvel or maintaining overall well-being, Larson's journey emphasizes the importance of consistency and effort. Her story is an encouraging reminder that fitness is a journey, and small, steady steps can lead to significant and lasting results.
Ladies, looking for more great celebrity fitness content? Check out the Khloe Kardashian Workout Routine!
Photos courtesy of Brie Larson's Instagram
References:
-
Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
Kyle Hunt
Author