Charlie Cox Workout Routine And Diet: How To Get In Daredevil Shape - FitMole
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Charlie Cox Workout Routine And Diet: How To Get In Daredevil Shape

2 Comments | Celebrity Workouts

Charlie Cox workout

Want tot build a body like Charlie Cox in Daredevil?

You know, the type of body that’s not too muscular but is still lean enough to be impressive.

Well you’re in luck dawg.

In the article below, I outline the exact workout and diet you need to follow to build muscle, lose fat, and get a lean body like Charlie Cox.

I will preface by saying this is NOT his official routine. It’s just a plan to help those that are inspired to look like him.

Charlie Cox Stats

Charlie Cox height: About 5’10”

Charlie Cox weight: 160-175 lbs

I would also estimate his body fat percentage to between 8-10%.

You can see he has very noticeable abs, so you need to be around 10% for that to happen.

Charlie Cox Workout: Get lean and build muscle with just 3 workouts per week

Contray to popuar belief, you don’t need ot workout 5-7x per week in order to build an imprressive body.

I mean ,you can.

But I know thousands of guys who have tried exactly that only to burn out in 2 weeks.

In most guy’s heads, they thnk more= better.

And there’s a time and place for it, but uif you have tried the whole “working out 5 days per week” thing and didn’t find success then you maybe it’s time to try a different approach.

Below I’ve outlined a sample workout that you can follow to build a body liek Charlie Cox.

It’s a simple 3 day workout routine.

Very simple and effective.

And great for someone looking to build a solid base of muscle like Cox.

Pull day

  • Deadlifts: 3 sets, 4-6 reps, 2 min rest
  • Lat pulldown: 3 sets, 6-8 reps, 1.5 min rest
  • Cable rows: 3 sets, 6-8 reps, 1.5 min rest
  • Face-pulls: 3 sets, 8-10 reps, 1 min rest
  • Bicep curls: 3 sets, 10-12 reps, 45 sec rest
  • Crunches (keep your lower back glued to floor): 3 sets, as many as you can, 45 sec rest

Push day

  • Incline barbell bench press: 3 sets, 4-6 reps, 2 min rest
  • Incline dumbbell flyes: 2 sets, 8-10 reps, 1 min rest
  • Seated dumbbell shoulder press: 3 sets, 6-8 reps, 1.5 min rest
  • Dumbbell lateral raises: 3 sets, 8-10 reps, 1 min rest
  • Parallel bar dips (weighted if possible): 3 sets, 8-10 reps, 1 min
  • Triceps rope extension: 3 sets, 8-10 reps, 45 sec rest

Legs (Quad focus) 

Because we already did deadlifts on your pull day, we won’t be focusing as much on hamstrings today. 

  • Bulgarian split squat (keep your body upright/more perpendicular to ground to target your quads): 3 sets, 6-8 reps per leg, 2 min rest
  • Leg press: 3 sets, 6-8 reps, 1 min rest
  • Goblet squat: 3 sets, 8-10 reps, 1 min rest
  • Leg extensions: 3 sets, 10-12 reps, 45 sec rest
  • Leg curls: 3 sets, 10-12 reps, 45 sec rest
  • Calf raises: 3 sets, 10-12 reps, 45 sec rest
  • Crunches (keep your lower back glued to floor): 3 sets, as many as you can, 45 sec rest

Charlie Cox Diet: Getting lean as f*ck

charlie cox daredevil diet

If you want to get lean, it’s gonna happen through your diet.

You can follow the workout above and build some muscle, but man, if your goal is to get lean enough to see your abs….you need to double down on your diet.

There’s no workout in the world that will fix a bad diet.

And with that said, here are XXX tips to help you lean down and look like Charlie Cox:

Eat fewer calories than you burn and fat loss is GUARANTEED

To all the people who say shit like:

“You can’t burn fat if you eat carbs.”

“The only way to lose weight is by doing keto.”

These people….can suck a dick.

These people are the reason the fitness industry is such a shit hole.

If you want to eat fewer carbs, fine.

But don’t ignore the fact that the reason you’re losing weight eating fewer carbs is because you’re eating fewer calories.

Not because of some woo woo magic that comes from cutting out carbs.

Want to lose weight, eat less than you burn.

That’s it.

This isn’t about your health, performance, mental whatever….

This is straight up from a weight loss perspective.

Eat fewer calories than you burn = weight loss.

If you want to lose weight now, try multiplying your bodyweight by 10 to get your daily calorie intake.

it’s jsut an estimate. Nothing is definite in fitness.

So don’t freak if you won’t lose weight right away. Just continue to lower your intake slowly until you do.

Eat more fruits and veggies.

Look at every ripped motherfucker in the world. Pretty much all of them eat a lot of fruits and veggies.

Load up on protein. You need at least 0.7 grams per pound of bodyweight per day to preserve and build muscle. 

I mean, it’s protein.

You need to eat a lot of protein if you want dat Daredevil body.

Not like stupid bodybuilder amounts.

But a decent amount.

And to me, “decent” is 0.7 grams per pound of bodyweight.

This gives you a nice balance between something that’s realistic but still effective.

Balance is key 

You know that guy who has to bring his own food to a restaurant because the restaurant food isn’t “healthy” enough.

Fuck that guy.

You want to live your entire life eating kale chips all day never experience the magic of a Cool Ranch Dorito, be my guess.

But man, what kind of life is it if you can’t eat Cool Ranch Doritos?

Stop worrying about following the best diet 

The best diet is the one you can follow.

That’s it.

There are 585489 things that make you different from every other guy out there so don’t believe you need to follow everything to the letter.

Over time you’ll learn to adapt to your lifestyle and needs. You just need to stay consistent enough with your diet to do so.

Make small changes every day 

I once had a guy message me about the quickest and most permanent way to lose weight fast.

I told him to chop off his limbs and sell a kidney.

Because that shit is permanent (and fast).

But just the way he worded the question showed that he was looking for a magic bullet to lose fat.

Truth is, if there was a magic bullet, every fat person would be using it.

But they aren’t because magic bullets don’t exist.

I mean, I have my Superhero X12 course (shameless plug) which is pretty fuckin sweet but even that isn’t magic by any means.

If you want to witness real magic, try improving yourself 1% each day.

Every day, make  a super tiny change to your diet/lifestyle. It could be as simple as eating an extra serving of fruit tomorrow or swapping your lunch soda with water.

Nothing crazy.

Im not asking you to get married, buy a house, and have a kid.

I’m just asking you to drink some more water and eat an extra apple.

But do this over time, and find other ways to make tiny changes…and you’ll find yourself in a much better place in a few months time.

The magic formula to getting a body like Charlie Cox?

The magic formula is to find a sustainable approach that doesn’t tie you to restrictive diets and hellish workouts.

The magic is to find something that works for you.

And the only way to do that is by experimenting with different workout/diet approaches.

I laid out a solid workout above for you to follow.

Now do it!

But if you want something that outlines the exact blueprint to build a superhero body, checkout my Superhero X12 program. 

Mark - September 7, 2018

Hi Keith,
I’ve followed DareDevil workout plan for a few weeks and looking around in your site archive, I saw the Ryan Gosling workout, so my question is:
Which one is the best, since both actors have the same body type (muscular-less-than-Arrow and lean-as-f*ck)?
Maybe the question isn’t so slly, since this one (DD) is a perfect-split workout, the Gosling’s one is a more upper-and-lower-split workout.

Thanks!
Mark

Reply
    Keith - September 7, 2018

    hey mark,

    just stick with this one. No need to jump around.

    Reply

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