How to Train Like Daredevil: Build a Real Superhero Physique
Did Charlie Cox take his physique to a whole new level?
Here, you can see how much more developed Charlie Cox’s physique is now (right), versus in Season 1 (left).
In Season 2 of Daredevil: Born Again, it’s clear that Charlie Cox hasn’t been skipping gym days.
He’s added serious size over the years, proving that he didn’t just train for the season and stop in between filming. He built a foundation early and kept stacking on top of it. Rewatch Season 1, and you’ll see it: a solid, lean physique, but not as much size. Fast forward to Born Again, and he looks like a real-life superhero - full chest, round shoulders, defined arms, and yes, the chiseled abs.
So how do you actually train to build a physique like Daredevil?
Let’s break it down, and I’ll give you a couple of workouts to get you started.
What Kind of Training Builds a Daredevil Physique?
To stay in Daredevil shape, Cox combines:
Weight training
Martial arts
Explosive athletic work
His trainers program a mix of:
Functional compound lifts
Explosive movements (like box jumps and kettlebell swings)
Fight training to support performance on screen
This kind of training builds:
Power
Athleticism
Endurance
Real-world movement ability
And for a role like Daredevil, where fight scenes are nonstop, that makes sense.
My Approach to Superhero Training (What Actually Works for Most People)
Here’s the honest truth: That style of training looks cool, but it’s not always the most effective or sustainable way for most people to build a superhero physique. Not everyone knows how to perform those complex exercises properly, or is going to train MMA-style.
If I were training someone to look like Daredevil, I’d take a different approach.
I prioritize:
Simple, stable, repeatable movements
Progressive overload (getting stronger over time)
Hypertrophy-focused training (building muscle intentionally)
Instead of jumping between complex or explosive movements, we’d focus on getting strong first. Because strength is what makes everything else better.
Why Strength Comes First
Compound lifts like deadlifts, squats and presses are the foundation of a good strength training program.
Take the deadlift, for example: You’re training your legs, back, and core to produce force and move weight from the ground.
That directly carries over to jumping higher and producing more power, so when you do add explosive movements like box jumps, you’re recruiting all that strength you built using heavy weights, which now allows you to jump higher.
That’s how you actually become powerful.
Daredevil: Born Again Workouts
To demonstrate this, I provided a few sample workouts below that you can add to your routine to build a physique like Daredevil. Choose from any of these, according to what you want to work on:
Push Strength (Chest + Shoulders)
Aesthetics (Arms + Abs)
Full Body Strength (Performance + Power)
Upper Body
A) Standing Dumbbell Lateral Raises: 3x 8-12 reps (Rest 60-90 sec and repeat)
B) Pec Deck Chest Fly: 3x 10-15 reps (Rest 90-120 sec and repeat)
C) Low Incline Dumbbell Chest Press: 2-3x 6-10 reps (Rest 2-3 mins and repeat)
D) Flat Chest Press on Smith Machine: 2-3x 6-10 reps (Rest 2-3 mins and repeat)
E) Trap Bar Deadlift: 2x 6-9 reps (Rest 2-3 mins and repeat)
F) Neutral Grip Pull-ups: 3x 6-12 reps (Rest 2-3 mins and repeat)
G) Seated Chest Supported Row: 2-3x 8-12 reps (Rest 120 sec and repeat)
H) Seated Rear Delt Fly: 3x 10-15 reps (Rest 90 sec and repeat)
Arms & Abs
A1) Weighted Crunch: 3x 8-15 reps
Superset
A2) Hanging leg raise or knee tucks: 3x 8-15 reps (Rest 60-90 sec and repeat)
B) Side Elbow Plank: 2-3x 45-60 sec each (Rest 60 sec and repeat)
C) Preacher Bicep Curls: 3x 8-15 reps (Rest 120 sec and repeat)
D) Chest Supported Incline Hammer Curls: 3x 8-15 reps (Rest 120 sec and repeat)
E) Standing Tricep Pushdown: 3x 10-12 reps (Rest 120 sec and repeat)
F) Overhead Tricep Extension: 3x 10-12 reps (Rest 120 sec and repeat)
Full Body
A) Weighted Crunch: 3x 10-15 reps (Rest 60 seconds and repeat)
B) Incline Barbell Chest Press: 2-3x 6-10 (Rest 3 min and repeat)
C) Trap Bar Deadlift: 2x 6-10 reps (Rest 2-3 min and repeat)
D) Rear Foot Elevated Dumbbell Split Squat: 2x 8-12 reps (Rest 2 mins and repeat)
E) Dumbbell Chest Supported Row: 2-3x 6-10 reps (Rest 2 mins and repeat)
F) Seated Chest Fly on machine: 2-3x 10-15 reps (Rest 2 mins and repeat)
G) Tricep Pushdown: 2-3x 10-12 reps (Rest 90 sec and repeat)
H) Incline Dumbbell Bicep Curl: 2-3x 8-12 reps (Rest 90 sec and repeat)
Final Takeaway: Build, Don’t Just Imitate
Training like a superhero isn’t about copying what actors do on set.
It’s about building a body that’s strong, capable and consistent. That’s what creates the physique you’re actually after and allows you to continue building on it over time, just like Charlie has for his role as Daredevil.
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