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Brie Larson Workout Routine



Brie Larson's Workout Routine & Diet

What does Brie Larson’s workout routine look like? 

Brie Larson is an American actress, singer and filmmaker who is noted for her supporting work in comedies when a teenager, has since expanded to leading roles in independent dramas and film franchises, receiving such accolades as an Academy Award and a Golden Globe.

She is best known for her roles in ‘Room’ and ‘Captain Marvel’. 

Larson has been named as one of the most influential people in the world by Time magazine in 2019. 

Within this article, we’ll discuss Brie Larson’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 170 cm – 5’7″
  • Weight: 58 kg – 128 pounds
  • Age: 30 years old 
  • Birthday: 1st of October, 1989 
  • Accolades: Academy Award for Best Actress, Winner, 2016 


Workout Principles

When Brie Larson prepared for Captain Marvel, she was very open about her training. It included a healthy diet and fitness regime amongst other things.

When she prepared for her role in Room, she gained nearly 7 kg of muscle mass, and her nutritionist told her to eat “bridge meals” which means that she ate, a between-meal snack consisting of nuts or vegetables.


Brie Larson’s Workout Routine

To get into Captain Marvel’s shape, Larson trained with personal trainer Jason Walsh, who also has worked with celebrities such as Miles Teller, Matt Damon, and John Krasinski. 

She trained with Walsh for nine months, and during the initial three months, before Larson started filming, she mostly focused on how to move well while connecting with the body and gaining strength.

Here is Brie Larson’s workout routine: 


Monday: Deadlifts, Back & Biceps

On Monday, Brie Larson performs a deadlift, back, and biceps routine by doing 7 different exercises. 

Here is Brie Larson’s deadlift, back and biceps routine: 

1. Push-ups (3 sets, 20 reps)

2. Deadlifts (5 sets, 12, 10, 8, 5, 3 reps) 

3. Cable Rows (3 sets, 10 reps) 

4. Step Up Bicep Curls (3 sets, 10 reps) 

5. Lateral Pulldowns (3 sets, 10 reps) 

6. Chin-Ups (3 sets, 10 reps)

7. Hammer Curls (3 sets, 10 reps) 


Tuesday: Military Press, Shoulders & Traps

On Tuesday, Larson hits a military press, shoulder, and traps routine by doing a total of 7 exercises. 

Here is Brie Larson’s military press, shoulder, and traps routine: 

1. Pull-Ups (3 sets, 10 reps)

2. Military Press (5 sets, 12, 10, 8, 5, 3 reps) 

3. Front Raises (3 sets, 10 reps)

4. Dumbbell Shrugs (3 sets, 10 reps) 

5. Power Cleans (3 sets, 10 reps) 

6. Dumbbell Snatches (3 sets, 10 reps) 

7. Shoulder Flyes (3 sets, 10 reps) 


Wednesday: Squats, Glutes & Legs

On Wednesday, she performs squats, glutes, and legs routine by doing 7 different exercises for an average of 3 sets and 10 reps. 

Here is Brie Larson’s squats, glutes, and legs routine: 

1. Air Squats (3 sets, 15 reps) 

2. Squats (5 sets, 12, 10, 8, 5, 3 reps) 

3. Weighted Hip Thrusts (3 sets, 10 reps) 

4. Overhead Barbell Lunges (3 sets, 10 reps) 

5. Leg Press (3 sets, 10 reps)

6. Calf Raises (3 sets, 15 reps) 

7. Hamstring Curls (3 sets, 10 reps) 


Thursday: Bench Press, Chest & Triceps

On Thursday, Brie Larson hits a bench press, chest, and triceps routine by doing different exercises. 

Here is Brie Larson’s bench press, chest, and triceps routine: 

1. Pull-Ups (3 sets, 10 reps) 

2. Bench Press (5 sets, 12, 10, 8, 5, 3 reps) 

3. Tricep Overhead Extension (3 sets, 10 reps) 

4. Incline Dumbbell Press (3 sets, 10 reps) 

5. Tricep Cable Pushdown (3 sets, 10 reps) 

6. Dips (3 sets, 10 reps) 

7. Weighted Push-Ups (3 sets, 10 reps) 


Friday & Saturday: Optional Light Full Body

On Friday and Saturday, she hits an optional light full-body routine by doing 7 different exercises. 

Here is Brie Larson’s optional light full-body routine: 

1. 45 min varied cardio

2.Front Squats (3 sets, 10 reps)

3. Arnold Press (3 sets, 10 reps) 

4. Dumbbell Clean and Press (3 sets, 10 reps) 

5. Pull-Ups (3 sets, 10 reps) 

6. Push-Ups (3 sets, 10 reps) 

7. Burpees (3 sets, 10 reps) 


Sunday: Rest 

On Sunday, Brie Larson recovers. 


Brie Larson’s Diet 

When Brie Larson prepared for her role in ‘Room’ she ate lots of healthy fats and protein, such as grilled chicken, almond butter, protein shakes, and veggies to build muscle and reduce fat.

When she prepared for ‘Captain Marvel and Avengers: Endgame,’ she followed a Paleo diet initially and then transitioned into a clean meal plan, having high-protein and low-carb foods. 

Here is Brie Larson’s diet: 


1. Breakfast

Eggs, smoothie, oatmeal 


2. Lunch

Grilled Chicken, Veggies


3. Dinner 

Fish, Sweet Potatoes, Green Salad 



Brie Larson uses the following supplements to help fuel her gains:



Brie Larson is an American actor, singer, and filmmaker who has portrayed several notable characters on TV and in movies. Larson has also received various honors, including an ‘Academy Award.’

She is best known for her performances in ‘Room’ and ‘Captain Marvel’.

If you enjoyed this routine, check out some of our other actress workout routines:

What do you think about Brie Larson’s workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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