Milla Jovovich became a badass action icon in the Resident Evil series, starring as Alice, the genetically enhanced survivor battling the Umbrella Corporation’s zombie apocalypse. To convincingly play this role, she had to train like a warrior, focusing on combat skills, agility, endurance, and strength.
Her transformation was guided by celebrity trainer Magnus Lygdback (who also trained Gal Gadot for Wonder Woman and Alicia Vikander for Tomb Raider).
Milla Jovovich’s Resident Evil Workout Routine
Her training included:
- Strength & Functional Training (for full-body athleticism)
- High-Intensity Interval Training (HIIT) (for endurance and fat loss)
- Martial Arts & Weapons Training (for fight choreography and action scenes)
- Agility & Mobility Work (to stay flexible and explosive)
Weekly Workout Plan
- Monday: Strength Training + Agility Work
- Tuesday: HIIT + Martial Arts
- Wednesday: Core & Functional Training
- Thursday: Stunt Work + Combat Training
- Friday: Strength Training + Endurance Cardio
- Saturday: Mobility & Recovery Work
- Sunday: Rest or Active Recovery (Stretching, Yoga)
Workout Breakdown
1. Strength & Functional Training
Milla’s workouts focused on building a strong, lean body while maintaining mobility and flexibility for stunts and fight scenes.
- Deadlifts – 3 sets x 10 reps
- Pull-ups – 3 sets x 5 reps
- Kettlebell Swings – 3 sets x 15 reps
- Box Jumps – 3 sets x 10 reps
- Medicine Ball Slams – 3 rounds x 30 sec
2. Martial Arts & Combat Training
Milla trained in kickboxing, jiu-jitsu, and tactical fight choreography to perfect her fight sequences.
- Kickboxing Drills – Heavy bag + sparring sessions
- Jiu-Jitsu Groundwork – Takedowns, chokes, submissions
- Knife & Gun Disarm Training – Realistic stunt choreography
3. HIIT & Endurance Work
To keep her fast, explosive, and agile, she performed:
- Sprint Intervals – 30 sec sprint, 30 sec walk x 10 rounds
- Burpees – 3 sets x 15 reps
- Jump Rope – 5 rounds x 1 min
- Treadmill Sprints – 3 sets x 1 min max speed
Milla Jovovich’s Resident Evil Diet Plan
Milla followed a clean, high-protein diet to stay lean and fuel her intense training schedule.
Daily Meal Plan
Breakfast:
- Scrambled eggs with avocado and smoked salmon
- Black coffee or green tea
Lunch:
- Grilled chicken breast with quinoa and spinach
- Fresh fruit smoothie
Dinner:
- Baked salmon with roasted vegetables
- Sweet potato or brown rice
Snacks:
- Protein shake
- Almonds and Greek yogurt
Supplements Milla Jovovich Used for Resident Evil
- BCAAs – For muscle recovery and endurance
- Protein Powder – To meet daily protein intake
- Omega-3 Fatty Acids – For joint health and brain function
- Electrolytes – To stay hydrated during intense training
Training Tips from Milla Jovovich
- Train Like a Fighter – Combine strength, agility, and endurance.
- Master Your Diet – Focus on lean proteins, healthy fats, and clean carbs.
- Push Your Limits – Intensity is key to building an action-hero physique.
- Stay Flexible – Incorporate yoga and stretching to avoid injuries.
Final Thoughts
Milla Jovovich’s transformation for Resident Evil was all about combat-ready fitness, endurance, and mobility. Her intense fight training, strength workouts, and strict diet made her one of the most iconic female action stars. If you want to train like Alice, follow this workout and nutrition plan to build a warrior’s physique!
