Brie Larson’s portrayal of Carol Danvers in “Captain Marvel” and “Avengers: Endgame” required a remarkable physical transformation. Under the guidance of celebrity trainer Jason Walsh, Larson embarked on a nine-month intensive training regimen to embody the strength and agility of a superhero.
Brie Larson’s portrayal of Carol Danvers in “Captain Marvel” and “Avengers: Endgame” required a remarkable physical transformation. Under the guidance of celebrity trainer Jason Walsh, Larson embarked on a nine-month intensive training regimen to embody the strength and agility of a superhero.
Brie Larson’s Captain Marvel Workout Routine
Larson’s training focused on building functional strength, incorporating a mix of compound movements and bodyweight exercises. Her weekly schedule included:
Monday: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 3 | 10 |
| Deadlifts | 5 | 12, 10, 8, 5, 3 |
| Bent-Over Rows | 3 | 10 |
| Bicep Curls | 3 | 10 |
| Lat Pulldowns | 3 | 10 |
| Hammer Curls | 3 | 10 |
| Cable Rows | 3 | 10 |
Tuesday: Shoulders and Traps
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 3 | 10 |
| Military Press | 5 | 12, 10, 8, 5, 3 |
| Front Raises | 3 | 10 |
| Dumbbell Shrugs | 3 | 10 |
| Power Cleans | 3 | 10 |
| Dumbbell Snatches | 3 | 10 |
| Shoulder Flyes | 3 | 10 |
Wednesday: Legs and Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Air Squats | 3 | 15 |
| Squats | 5 | 12, 10, 8, 5, 3 |
| Weighted Hip Thrusts | 3 | 10 |
| Overhead Barbell Lunges | 3 | 10 |
| Leg Press | 3 | 10 |
| Calf Raises | 3 | 15 |
| Hamstring Curls | 3 | 10 |
Thursday: Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 3 | 10 |
| Bench Press | 5 | 12, 10, 8, 5, 3 |
| Tricep Overhead Extension | 3 | 10 |
| Incline Dumbbell Press | 3 | 10 |
| Tricep Cable Pushdown | 3 | 10 |
| Dips | 3 | 15 |
| Weighted Push-Ups | 3 | 10 |
Friday & Saturday: Full Body (optional)
| Exercise | Sets | Reps |
|---|---|---|
| Cardio | Varied | 45 minutes |
| Front Squats | 3 | 10 |
| Arnold Press | 3 | 10 |
| Dumbbell Clean and Press | 3 | 10 |
| Pull-Ups | 3 | 10 |
| Push-Ups | 3 | 15 |
| Burpees | 3 | 10 |
This regimen emphasized progressive overload and functional movements to enhance strength and endurance. Larson’s dedication led her to perform impressive feats, such as hip thrusting 400 pounds and executing single-arm pull-ups.
Brie Larson’s Captain Marvel Diet and Nutrition
To fuel her intense workouts and promote muscle recovery, Larson followed a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats. Her nutrition plan included:
- Breakfast: A protein shake made with protein powder, fruits, almond butter, water, and ice.
- Lunch: Grilled chicken or fish paired with quinoa or brown rice and a variety of vegetables.
- Dinner: Lean protein sources accompanied by roasted vegetables and a side salad.
- Snacks: Nuts, fruits, or yogurt to maintain energy levels between meals.
Larson also ensured she stayed well-hydrated throughout the day and limited alcohol consumption to optimize her training results.
Supplements
To complement her diet, Larson incorporated supplements to support her overall health and performance. She used products from Thorne, a reputable supplement company, to ensure she met her nutritional needs during training.
Mental and Physical Balance
Balancing a demanding training schedule with personal well-being was crucial for Larson. She prioritized sleep, aiming for early bedtimes to facilitate early morning workouts, and practiced mindfulness to manage stress. Despite the
