We look back on the superhero workouts that got Chadwick Boseman shredded for Black Panther.
Chadwick Boseman cemented himself as a role model and truly inspiring human being for movie fans and fitness folks, and in the wake of his passing, we wanted to take a look back at some of the workouts and dietary plans that made the legendary actor shine on screen as King T’Challa. Entering the Marvel Universe can be intimidating, especially with top-tier superheroes like Thor and Captain America, but Black Panther handled his entrance just fine. After serious strength and conditioning training, he was ready to take on Thanos and protect Wakanda at whatever cost.
Boseman first appeared as Black Panther in Captain America: Civil War (2016) and two years later he would star as the iconic superhero in the stand-alone Black Panther film. He would assist the Avengers in both Avengers: Infinity War and Avengers: Endgame and his strict workout routine mixed with his spot-on diet allowed Boseman to take on such a daunting task. While we all want those bulging biceps, solid six-pack, and stellar reflexes, unfortunately they do not come from sitting around and watching Boseman do what he does best. It requires us taking full accountability and sweating it out in the gym like Black Panther himself.
Boseman is no stranger to training for physically demanding movie roles and has appeared in a diverse range of genres that required different levels of fitness and physique. He starred in the sports biographical drama 42, where he played the role of legendary baseball player and civil rights figure Jackie Robinson. Boseman needed to look physically fit for a baseball player which requires a mix of strength, speed, and explosive movements for throwing, hitting, and sprinting. He said of the training that it was, “all about strengthening the tendons around the bone and the joint so you don’t tear the muscles from the bones” (1).
For the 2014 biographical drama Get On Up, Boseman would push his limits on flexibility and balance with dance routines and even splits. Get on Up followed the life of the Godfather of Soul, James Brown, and Boseman’s preparation for such a performance was a lot of cardio work, for he would dance for up to eight hours a day. With a work ethic and a solid background of dealing with a strict exercise and dietary routine, Boseman was more than ready to take on the role of King T’Challa and shine as Black Panther.
Black Panther Routine
Weight & Circuit Training
Boseman’s training involved a mix of classic bodybuilding techniques mixed with circuit training to provide diversity and shake things up. Instead of focusing on low repetitions consisting of three to five reps of heavy weight, Boseman took on higher reps of around eight to twelve with slightly lighter weight and shorter rest periods. This promoted muscle hypertrophy and increased his lean muscle size (2) to give King T’Challa that Hollywood aesthetic. Unlike his fellow superheroes Thor (Chris Hemsworth) and Captain America (Chris Evans), who needed to pack on muscle in a shorter amount of time, Boseman could focus more on increasing his body mass slower and those circuit sessions and extra cardio allowed him to burn more calories and stay lean.
One of Boseman’s full body strength circuits looks like this:
- Deadlift: 3-5 sets of 6-8 reps
- Push Up: 3-5 set of 8-15 reps
- Bodyweight Walking Lunge: 3-5 set for a set distance
- Pull Up: 3-5 sets of 8-15 reps
- Dumbbell Overhead Press: 3-5 sets of 6-8 reps
- Plank: 3-5 sets of 20 seconds
Boxing & MMA Style Training Mixed With Cardio
To counter the strength and circuit training, Boseman would alternate with boxing and MMA style workouts. Not only would this get him fit for the role, but they would provide for accurate and authentic looking fight scenes that the film required. For Boseman, his mixed-martial arts training included capoeira, karate, kung fu, and jiu-jitsu. Boseman would either spar or work with a trainer to master each respective technique which could supplement a cardio workout given the physical demand.
When not engaging with fight training, Boseman would aim for 30-45 minutes of steady state cardio to increase distance for that given week. He would also be active with high-intensity interval training (HIIT) for around 15 minutes, or 20 minutes of plyometric drills to increase power and support explosive movements (3). Building his endurance base was key in giving him ample energy to perform stunts and fight scenes, as well as keep up with the demand such a strict regimen has on the body.
Dietary Regimen
While strength training, endurance, and MMA kept him looking great, a solid dietary regimen helped support his energy levels and calorie intake to keep him feeling even better. On top of training twice a day for months, his diet consisted of carbs, healthy fats, and plenty of protein. Some of his foods included oats, brown rice, and sweet potatoes, along with fish, eggs and avocados. All of these provided solid benefits towards his energy and ensured his body recovered while building muscle and staying lean. For those times he started to get slightly hungry, a handful of nuts offered healthy fats and protein to keep him on the go.
Chadwick Boseman’s Legacy
Chadwick Boseman passed away on August 28, 2020 after a long battle with colon cancer. One of the most beloved superheroes, Boseman embodied so much more than just an actor. The symbolism and importance of Boseman and Black Panther are something special that will go down in the history of film and of this country. His perseverance, humility, passion, and love will never be forgotten.
The examples he set on and off the screen are matched by his hard work and dedication for the role in the gym. His desire to learn mixed-martial arts promoted authenticity, his will to power through difficult circuits showed tenacity, and a healthy diet showed everyone the importance of eating well and staying healthy. Boseman’s legacy as King T’Challa and Black panther will live on in cinematic history, but his legacy as an actor, husband, friend, and all-around genuine human being will last forever.
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*Images courtesy of Chadwick Boseman Instagram
References
- GQ (2014). “Timeless Life Advice From Five Modern Gentlemen”. (source)
- Baker, J. S.; Davies, B.; Cooper, S.M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. (source)
- Slimani, Maamer; Chamari, Karim; Miarka, Bianca; Del Vecchio, Fabricio B.; Cheour, Foued (2016). “Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review”. (source)
