CHARLIE COX IS the kind of classically trained thespian who at the start of his career, probably wasn’t someone you would predict would one day be required to fill out a spandex uniform in a superhero movie. But Cox’s casting in Marvel’s Daredevil, which ran from 2015-2018, required the actor to commit to a complete physical overhaul. From scrappy fight training to a carefully regimented diet, Cox was required to dedicate himself to building the strength, power, agility, and stamina needed to play blind superhero Matt Murdock.
Cox has now returned to the role that made him famous, this time in Daredevil: Born Again, currently screening on Disney+. Cox began training for the role back in October 2022, focusing on mixed martial arts (MMA). “I have started kind of doing some MMA training again,” he said at the time, after his character appeared in two episodes of She-Hulk. “That’s something that I would like to be more familiar with when we get into this other show so that when we do see him in combat, we are able to recognise [that] rather than just someone who’s like a bit of a brawler, [he’s] someone that has had training in various disciplines and is able to employ certain techniques depending on who he’s fighting.”
Before Daredevil, Cox’s most prominent role was in Boardwalk Empire, where he played Owen Sleater, an Irish enforcer with ties to the IRA. Sleater let his pistol do most of the talking, which meant Cox wasn’t required to sculpt a spandex-hugging physique.
After landing the role of Matt Murdock, the Englishman threw himself into an intense training regimen that combined weightlifting, agility work, and fight choreography. Getting back into shape for Daredevil: Born Again meant re-activating dormant muscle memory and hitting the gym to build lean muscle.
Charlie Cox’s workout routine
In order to get into shape to play Murdock, Cox’s coach, Naqam Washington, designed a dynamic workout to develop full-body strength, agility, and endurance. Instead of traditional bodybuilding methods, Cox trained with multidimensional movements, incorporating elements of MMA, plyometrics, and weightlifting.
Weight Training
- Barbell Bench Press – 3 sets of 10-12 reps
- Chin-Ups – 3 sets of 10-12 reps
- Weighted Front Box Jump – 3 sets of 10 reps
- Weighted Barbell Squat Jump – 3 sets of 10-12 reps
- Dumbbell Shoulder Press – 3 sets of 10-12 reps
- Dumbbell Rear Lunge – 3 sets of 15 reps per leg
- Medicine Ball Power Slam – 3 sets of 20 reps
- Seated Cable Row – 3 sets of 12-15 reps
- One-Arm Dumbbell Row – 3 sets of 10 reps
Fight Training
- Jump Rope– 3 minutes
- Shadow Boxing – 2 rounds of 2 minutes
- Heavy Bag Punch Combos – 3 rounds of 3 minutes
- Heavy Bag Power Kicks – 20 reps per leg
- Thai Pads – 3 rounds of 3 minutes
- Focus Mitts – 3 rounds of 3 minutes
- Jiu-Jitsu Training – 1 hour
Cardio
Cox’s cardio sessions focused on interval training to prepare him for the explosive energy bursts needed for combat scenes.
- Incline Treadmill Runs – Increasing incline every minute, up to level 12
- Rowing Machine Sprints – 500 metres in under 1:45
- Prowler Sled Pushes – High-intensity intervals to build power
Charlie Cox’s Daredevil diet
Packing on muscle while staying lean is a tough feat, even with a trainer and a nutritionist guiding you along the way. To prepare to play Daredevil, Cox ate six to seven meals a day, with a focus on lean proteins, complex carbs, and healthy fats.
Sample daily meal plan
- 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 with 1 cup oats
- Meal 4 – 225g chicken breast, 1 cup brown rice, 1 cup broccoli
- Meal 5 – 1 small avocado, protein shake
- Meal 6 – 8 egg whites
As you can see, that’s a lot of protein and complex carbs, a diet that requires discipline and will power to maintain. The biggest challenge, Cox says, is eating even when you’re not hungry in order to maintain muscle mass. The results, we’re sure you’ll agree, are impressive and while Cox’s workout is tough, it’s not intimidatingly so. Give it a try, if you dare.
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