Gal Gadot underwent an incredible transformation to embody Wonder Woman in Wonder Woman (2017) and Justice League (2017). From an Israeli soldier to a Hollywood icon, her intense training regimen and strict nutrition plan turned her into a true warrior.
Workout Routine: How Gal Gadot Trained for Wonder Woman
Gal worked with celebrity trainer Mark Twight (famous for training 300 actors) and Magnus Lygdback to achieve her lean, strong, and athletic physique. Her training lasted six months before filming, consisting of weightlifting, HIIT, martial arts, and horseback riding.
Weekly Workout Schedule:
Sunday: Rest
Monday: Strength Training + Mobility Work
Tuesday: Interval Training + Martial Arts
Wednesday: Strength + Core
Thursday: Agility + Horseback Riding
Friday: Full-Body Circuit Training
Saturday: Active Recovery (Yoga, Swimming, Light Jogging)
Workout Breakdown
Each workout focused on functional strength, endurance, and explosiveness.
1. Strength Training (Weightlifting & Functional Movements)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3 | 5 |
| Squats | 3 | 8 |
| Pull-ups | 3 | 5 |
| Overhead Press | 3 | 8 |
| Kettlebell Swings | 3 | 12 |
2. High-Intensity Interval Training (HIIT)
| Exercise | Sets | Reps |
|---|---|---|
| Sprint Intervals | 10 Rounds | 30s Spint / 30s Rest |
| Jump Squats | 3 | 15 |
| Burpees | 3 | 10 |
| Mountain Climbers | 3 | 30s |
3. Martial Arts Training
Gadot trained in boxing, kickboxing, and sword fighting to prepare for her fight scenes.
4. Core & Agility Work
| Exercise | Sets | Reps |
|---|---|---|
| Plank Holds | 3 | 60s |
| Russian Twists | 3 | 20 |
| Hanging Leg Raises | 3 | 10 |
| Battle Ropes | 3 | 30s |
Gal Gadot’s Diet Plan: What She Ate to Get Ripped
Gadot followed a high-protein, nutrient-dense diet to fuel her workouts and build muscle while keeping body fat low.
Daily Meal Plan
Breakfast:
- Scrambled eggs with avocado and whole-grain toast
- Green smoothie (spinach, kale, banana, almond milk, protein powder)
Lunch:
- Grilled salmon with quinoa and roasted vegetables
- Mixed greens with olive oil dressing
Dinner:
- Lean chicken breast with sweet potatoes and asparagus
- Lentil soup with whole-grain bread
Snacks:
- Almonds and walnuts
- Hummus with carrots and cucumbers
- Protein shakes
Supplements Gal Gadot Took for Wonder Woman
To enhance recovery and optimize performance, she incorporated these supplements:
- Protein Powder – Helps muscle recovery after workouts
- BCAAs (Branched-Chain Amino Acids) – Supports muscle repair
- Omega-3 Fatty Acids – Reduces inflammation and supports brain function
- Multivitamins – Ensures optimal nutrient intake
- Magnesium – Aids in muscle relaxation and recovery
Training Tips from Gal Gadot
- Consistency is Key – Training regularly and staying committed is crucial.
- Functional Training Works – She focused on real strength, not just aesthetics.
- Diet Matters – Nutrition is just as important as training.
- Recovery is Essential – She prioritized sleep, stretching, and active recovery.
Final Thoughts
Gal Gadot’s transformation into Wonder Woman wasn’t just about looking strong—it was about becoming a warrior. Her intense training, disciplined diet, and warrior mindset helped her build the physique and confidence needed to bring the Amazonian superhero to life.
Want to train like Wonder Woman? Follow her workout routine and nutrition plan, stay disciplined, and unleash your inner warrior!
