Build strength and confidence with this workout inspired by Brie Larson. The 4 day sample workout includes an upper day, lower day, and 2 full body days.
Workout Summary
  • Main Goal
    Increase Strength
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Other
  • Target Gender Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

It’s about to be a HUGE summer for Hollywood celebrity, Brie Larson, as she makes her Marvel Universe debut in Captain Marvel - AND then likely plays a critical role in saving the whole universe in Avengers: End Game.

While we don’t have a whole lot of information on what her eventual role will be in End Game (its release date set for 4/26), we won’t have to wait long after Captain Marvel to find out.

Captain Marvel, set to be released on March 8th, 2019, will introduce movie viewers to the story of Carol Danvers, how she gained her superpowers, how she became a member of Kree, and hopefully where she’s been for the past decade or so.

What we do know is that Larson’s Captain Marvel will be the first woman superhero to have her own feature film in the Marvel Universe.

And that superhero is quite possibly the mightiest Avenger in the whole MCU.

Such a strong character will certainly receive a strong performance by a woman who has busted it in the gym to become strong herself.

Introduction to the Brie Larson Inspired Workout

Part of giving a strong performance in acting is connecting with the role of the character you’re portraying and Brie definitely understood this as she prepared for her role as Captain Marvel.

Captain Marvel, known for being one of the strongest heroines in comic book history, is... well - strong.

So, Brie Larson committed herself to the gym and became strong.

But this process doesn’t happen overnight. She showed up for each workout for 9 months pre-production to prepare for the role both physically and mentally and has continued to show up and progress ever since.

And in doing so, she’s become an inspiration to gym-goers, especially women, who want to gain strength and confidence.

That’s why we thought it would be cool to develop a program inspired by her killer workout posts on Instagram - and hopefully help others reach the same level of personal strength as they progress themselves in the gym.

What will follow below are some key principles we noticed in Brie Larson’s training after researching the information available over the internet and social media. And further down, we’ve provided a sample workout split inspired by her to help you build strength.

Brie Larson Focuses on Strength Training

Brie isn’t afraid of moving some serious weight and she admires the character she’s portraying for not trying to hide her strength.

From all that’s available on social in regards to actual training footage featuring Brie in the weight room, she’s moving an appreciable amount of weight. And, depending on the purpose of the exercise, she’s utilizing low to moderate rep ranges to promote maximum strength output.

It’s honestly badass.

200lb+ deadlifts, 400lb+ hip thrusts, perfect pull ups, chain resisted push ups, walking overhead lunges - it’s all badass.

And a good perception of more contemporary views on women’s weight training - far from the outlandish claims of old that depicted women as anything less than strong.

Brie Larson Partnered with Jason Walsh

The next principle in all of this is the fact that Brie partnered with a good trainer. Her go-to source for her fitness information was world renowned strength coach, Jason Walsh of Rise Nation. Jason is a popular coach for many Hollywood actors and actresses looking to transform themselves in preparation for roles.

And for those looking to build strength or change their body composition, hiring a coach can be the best investment you make.

Sure, you can go it on your own - you can utilize sample templates like the one listed below - but it isn’t tailored for your individual needs or overall end goals. It’s a broad example that provides a balanced workout but does so without considering your starting point or injury history.

A good coach understands your end goal and your starting point. They’ll be able to see your current movement patterns and provide exercises to best optimize your current flexibility and mobility - while also programming your workouts in a way to promote greater range of motions in the future.

They’ll also be there to help motivate you, pace you, correct you, and give you the best recipe for individual success.

Brie Larson Has Fun with Her Workouts Outside of the Gym

For Brie, her training doesn’t stop once she leaves the weight room.

If her Instagram tells us anything, it’s that she has a solid variety of fun workouts she does outside of the weight room. She can be seen dancing, rock-wall climbing, and testing out combat training such as boxing.

This balance is important from both a mental and physical standpoint.

From a physical standpoint, it gives you a more well-rounded approach to your training. This is common in youth athletes, but still important for older populations as well. If you specialize in moving in fixed movement patterns, you’re going to lose your ability to move freely and injury free in abnormal movement patterns you’re not used to.

From a mental standpoint, it helps break up the monotony of training. And if you find something you enjoy doing, you should do it - and it should count as exercise (because if it’s active, it is).

Brie Larson Captain Marvel Inspired Workout

Below is a sample workout that you can do regularly for up to 8 weeks. It is inspired by Brie Larson’s training to help you build strength and confidence.

It is important to note that this isn’t Brie Larson’s actual workout. However, it was designed with careful attention to detail and is based on information we have available on how Brie trains in the weight room.

The program is a 4 day workout. One workout will focus on your upper body strength, one will focus on lower body strength, and the remaining two workouts will be full body strength days.

Rest periods during the workout should be on the longer end for strength based lifts (5 reps or less). Rest for 3-5 minutes on these sets. For all other exercises rest for 1-2 minutes before performing your next set.

On your off days from the gym, perform an activity that is both active and that you enjoy.

Brie Larson Workout Day 1: Upper Body Workout

Exercise Sets Reps
Upper Body Activation Flow 1 5 Mins
Dead Bugs 3 15 Each
Pull Ups 3 5-8
Push Ups 3 8-12+
Overhead Press 3-4 5
Inverted Row 3 8-12
Dumbbell Row 3-4 5
Plank 3 1 Min+

Brie Larson Workout Day 2: Lower Body Workout

Exercise Sets Reps
Lower Body Activation Flow 1 5 Min
Landmine Goblet Squat 3 5-8
Barbell Hip Thrust 3-4 5
Plie Squat 3 8-12
Rear Lunge 3 8-12 Each
Glute Hyperextension 3 8-12

Brie Larson Workout Day 4: Full Body Workout

Exercise Sets Reps
Full Body Activation Flow 1 5 Min
Deadlifts 4-5 3-5
Pull Ups 3 5-8
Dumbbell Bench Press 3 6-8
Overhead Walking Lunge 3 8
Hip Thrust 3 5
Barbell Rollouts 3 8

Brie Larson Workout Day 6: Full Body Workout

Exercise Sets Reps
Full Body Activation Flow 1 5 Mins
Split Squats 4-5 3-5 Each
Barbell Row 3 5-8
Band Pulls 3 8-12
Dumbbell Shoulder Press 3 6-8
Barbell Glute Bridge 3 5-8
Pallof Press 3 12-15 Each

Brie Larson Workout: Days 3, 5, & 7

Get out of the gym and do something active that you enjoy. It doesn’t have to be the same thing each day or each week.

Perform the hobbies you do like and experiment with other forms of activities to see if there are any other hobbies you’d potentially like to add or substitute into your active lifestyle in the future.

Final Notes on the Brie Larson Captain Marvel Inspired Workout Program

The 8 week workout program listed above was inspired by Brie Larson’s workout habits.

It is a good general program to perform if your goal is to build strength, as Brie has in preparation for her role as Captain Marvel.

Some other quick tips that may help assists you with your performance in the gym are bulleted below:

  • Know how many calories you should eat by using our bmr calculator.
  • Eat a healthful diet full of plant-based foods, lean meats, healthy fat sources, whole grains, fruits, veggies, and low-fat dairy products.
  • Ensure you get 7-9 hours of sleep each night.
  • Manage stress to the best of your abilities.
  • For women specifically, it may help to read up on how your cycle may affect your results in the gym.

Be sure to check out Brie Larson in Captain Marvel on March 8th, and in End Game on April 26th.

If you have any questions regarding the workout routine or have any superhero/villain inspired workout requests, please leave us a comment in the comment section below!

Jessica King
Posted on: Tue, 04/27/2021 - 11:44

How can I adjust this plan for gym days only mon-friday?

M&S Team Badge
Posted on: Wed, 04/28/2021 - 09:12

Hey Jessica - here's a possible schedule:
Monday: Lower
Tuesday: Upper
Wednesday: Full Body
Thursday: Rest
Friday: Full Body

Nina Clark
Posted on: Thu, 03/12/2020 - 10:10

Good Morning! I just started this program but am not sure of a diet plan to align with it. Any suggestions or links?

Bruna Fernandes
Posted on: Sat, 08/24/2019 - 01:55

I just finished this program and it really increased my strength. I enjoyed a lot and I'm very satisfied with the results. Now I'm looking for some others intermediate/advanced workout plans to keep improving and developing even more, do you guys have any recommendations?

M&S Team Badge
Posted on: Tue, 09/03/2019 - 16:29

Hi Bruna,

If your goal is strictly strengthed based, any of these programs would be solid to move onto next:

Posted on: Sun, 08/18/2019 - 12:14

I've really enjoyed this programme ! Noticed i creased definition in my upper body and also improved strength !
I'm on the last week of it now.
Any recommendation for a programme to follow next ?

M&S Team Badge
Posted on: Mon, 08/19/2019 - 10:08

Hi Joan,

That's awesome! Thanks for giving it a try! You could continue to perform this workout if you're still seeing results from it and/or enjoying it. Or, you could browse our database for a program that aligns with your current goals and total number of days available to work out:

Posted on: Tue, 08/13/2019 - 23:12

Thanks a lot for this! I'm trying to find a routine and I got started but I found primarily stuff that's aimed at guys and most female training programs are more about fitness than strength.

M&S Team Badge
Posted on: Wed, 08/14/2019 - 11:30

Hi Lily,

You're welcome! Hope you enjoy the program!

Billie Ansley
Posted on: Fri, 05/17/2019 - 00:40

Amazing workout plan, thank you for posting!! Do you have any tips for her cardio training?

M&S Team Badge
Posted on: Fri, 05/17/2019 - 10:08

Hi Billie,

Thank you for reading! Glad you enjoyed it!

From what I was able to dig up, she gets a lot of her cardio indirectly from her weight training. She also participates in various other styles of training such as dancing and rock climbing.

For cardio, I'd simply recommend something low intensity that you enjoy doing. Walks or hikes are a go-to for a lot of people who weight train as it doesn't impact their performance in the gym and can actually promote recovery.

Hope this helps!

Posted on: Fri, 03/29/2019 - 08:32

Super cool with awesome details! Thanks for this workout!

M&S Team Badge
Posted on: Fri, 03/29/2019 - 09:31

Hi Frankie,

Thanks for checking it out! Glad you liked it.

Quill Ludwig
Posted on: Wed, 03/13/2019 - 09:04

Well, Came across this blog post, while I was googling about Brie Larson.
Thank you for sharing such a amazing post. Cheers

M&S Team Badge
Posted on: Wed, 03/13/2019 - 10:38

Thank you for reading, Quill!