Charlie Cox transformed his physique once again to prepare for his latest role in the Marvel series.
Charlie Cox is back in action once again with the new release of Daredevil: Born Again.
Cox is back portraying Matt Murdock in the next edition of the Marvel series. Cox got his big break in Daredevil, which ran three seasons from 2015-18. In preparation for his role, Cox put himself through a rigorous training and diet plan. He focused on building strength and stamina for his part in the series and it led to a complete physique transformation.
Cox has also been featured in Boardwalk Empire as Owen Sleater. The English actor worked to get back into shape for his role as Murdock in the new series with a focus on building lean muscle using weight training and cardio, along with a strict diet plan.
Charlie Cox’s Workout Plan
Charlie Cox has worked with coach Naqam Washington, who created a full-body workout to help build explosive strength and endurance. This comes in the form of weight and fight training, along with cardio.
Weight Training
- Barbell Bench Press – 3 sets, 10-12 reps
- Chin-Ups – 3 sets, 10-12 reps
- Weighted Barbell Squat Jump – 3 sets, 10-12 reps
- Weighted Front Box Jump – 3 sets, 10-12 reps
- Dumbbell Shoulder Press – 3 sets, 10-12 reps
- Dumbbell Rear Lunge – 3 sets, 15 reps per leg
- Medicine Ball Power Slam – 3 sets, 20 reps
- Seated Cable Row – 3 sets, 12-15 reps
- One-Arm Dumbbell Row – 3 sets, 10 reps
Fight Training
- Jump Rope – 3 minutes
- Shadow Boxing – 2 rounds, 2 minutes
- Heavy Bag Punch Combos – 3 rounds, 3 minutes
- Heavy Bag Power Kicks – 20 reps per leg
- Thai Pads – 3 rounds, 3 minutes
- Focus Mitts – 3 rounds, 3 minutes
- Jiu-Jitsu Training – 1 hour
Cardio
- Incline Treadmill Runs – Increase every minute, up to 12
- Rowing Machine Sprints – 500 meters under 1:45
- Prowler Sled Pushes
Charlie Cox’s Diet Plan
The next part, and likely the most important, is to maintain a strict diet in order to help build muscle. Charlie Cox ate between six and seven meals each day filled with lean protein and healthy fats.
This is what a typical day of eating looked like for Cox during his prep:
- Meal 1: 6 egg whites, 2 whole eggs, 1 banana, ½ cup oats
- Meal 2: 225g chicken breast, 1 cup brown rice
- Meal 3: Protein shake, 1 cup oats
- Meal 4: 225g chicken breast, 1 cup brown rice, 1 cup broccoli
- Meal 5: 1 avocado, protein shake
- Meal 6: 8 egg whites
It can be a challenge to pack in all six or seven meals, even if you are not hungry, but Charlie Cox was able to keep up with it using great discipline and motivation to look his best.
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