Connect with us

Workout Routines

Cillian Murphy Workout Routine

Emmy Wallin Author Profile Image



Cillian Murphy's Workout Routine & Diet

What is Cillian Murphy’s workout routine?

Cillian Murphy is a theatre and film actor from Ireland. He rose to prominence with his sublime performances in both independent and mainstream films. Despite beginning his career as a rock musician, he declined a record deal and focused on his acting instead.

In the last fifteen years, he has been part of some of the most audacious, iconic and influential projects in the history of cinema. Murphy gave up to be vegetarian because he didn’t want to be a “skinny Irish fella”. 

Within this article, we’ll discuss Cillian Murphy’s workout routine, diet, and supplements: 


Current Stats 

Height: 175 cm – 5’9″

Weight:‎ 70 kg – 155 pounds

Age: 43 years old

Birthday: 25th of May, 1976

Accolades: National Television Award, Winner, 2020


Workout Principles

On a normal basis, Murphy opts to stay slim and tone just from his normal everyday activity.

Murphy worked out more intensely when it first came time to turn into Shelby in Peaky Blinders, and now each time he says it takes about six to eight weeks of training and adding in more protein into his diet to really prepare him for the role.


Recommended Supplement Stack

Insanity Stack (Annihilate, Arachidone & Epitech)

Buy Now
We earn a commission if you click this link and make a purchase at no additional cost to you.


Cillian Murphy’s Workout Routine 

Murphy, even as Shelby, is slim and lean with some ab definition and a rounded chest. He’s doing a semi-basic routine consisting of weight training, calisthenics, and core. 

Here is Cillian Murphy’s workout routine: 


Monday: Chest and Triceps

On Monday, Murphy performs a chest and triceps routine by doing 7 different exercises. 

Here’s’ Cillian Murphy’s chest and triceps routine:

1. Bench Press (3 sets, 12 reps)

2. Push-Ups (4 sets, 25 reps)

3. Lying Tricep Extension with Dumbbells (3 sets, 10 reps)

4. Dips (4 sets, 10 reps)

5. Incline Dumbbell Press (3 sets, 12 reps)


1. Sit-Up (3 sets, 20 reps)

2. Lying Leg Raises (3 sets, 20 reps)


Tuesday: Legs and Calves

On Tuesday, he performs a legs and calves routine. 

Here’s Cillian Murphy’s legs and calves routine: 

1. Leg Press (3 sets, 12 reps)

2. Calf Raises on Leg Press (4 sets, 25 reps)

3. Glute Ham Raise (3 sets, 10 reps)

4. Weighted Lunges (4 sets, 10 reps)

5. Squat Variation (3 sets, 12 reps)


1. Cable Crunches (3 sets, 20 reps)

2. Hanging Leg Raises (3 sets, 20 reps)


Wednesday: Rest

On Wednesday, Murphy rests. 


Thursday: Shoulders and Traps

On Thursday, he hits a shoulders and traps routine by doing 7 exercises with a total of 4 sets and 25 reps. 

Here’s Cillian Murphy’s shoulders and traps routine:

1. Seated Military Press (3 sets, 12 reps)

2. Cable Front Raises (4 sets, 25 reps)

3. Hang Cleans (3 sets, 10 reps)

4. Barbell Shrugs (4 sets, 10 reps)

5. Bent Over Shoulder DB Flys (3 sets, 12 reps)


1. Sit-Ups with Twist (3 sets, 20 reps)

2. Hanging Knee Raises with Twist (3 sets, 20 reps)


Friday: Back and Biceps

On Friday, he hits a back and biceps routine by doing 7 different exercises. 

Here’s Cillian Murphy’s back and biceps routine:

1. Hex Bar Deadlift (3 sets, 12 reps)

2. Wide Push-Ups (4 sets, 25 reps)

3. Cable Rows (3 sets, 10 reps)

4. Chin-Ups (4 sets, 10 reps)

5. Wide Lat Pulldowns (3 sets, 12 reps)


1. Bicycle Crunches (3 sets, 20 reps)

2. Russian Twists (3 sets, 20 reps)


Saturday: Cillian Murphy Style Hike

On Saturday, Murphy hikes. 


Sunday: Rest 

On Sunday, he rests and recovers. 


Cillian Murphy’s Diet 

Murphy’s diet on a more regular basis, especially now that he is no longer a vegetarian, is generally pretty intuitive. Murphy is pretty slim as it is, only weighing 155 on a normal day, so adding in protein and extra calories allow him to tack on a little extra definition.

Here is Cillian Murphy’s diet: 


1. Breakfast 

Cottage Cheese, Eggs, Fruit 


2. Lunch 

Fish, Brown Rice, Vitamins


3. Dinner 

Tender Loin, Sweet Potatoes, Green Salad 



Cillian Murphy uses the following supplements to help fuel his gains:

  • Protein Shakes
  • Vitamins



Cillian Murphy is an incredible actor of stage and screen. Since making his debut in his home country in the late 1990s, Murphy has also become a presence in British and American cinemas noted by critics for his performances in many independent and mainstream films.

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

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

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

1 Comment

1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.