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Simu Liu Workout Routine

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What does Simu Liu’s workout routine look like?

Simu Liu is the first Asian actor to star as a superhero in a Marvel Studios film, portraying a legendary martial artist in 2021’s Shang-Chi and the Legend of the Ten Rings.

As a Marvel superhero, Simu Liu must follow a strict exercise routine and diet plan to stay in tip-top shape. He achieves such a lean, muscular body through a dedicated mix of martial arts and strength training.

In this article, we’ll discuss Simu Liu’s workout routine, diet, and supplements, based on interviews and information from trainers. While we’ve done detailed research on Simu’s exercise and diet plan, this is not his exact workout routine.

Let’s explore how Simu Liu maintains his superhero shape.


Current Stats 

  • Height:‎ 180 cm – 5′11″
  • Weight: 79 kg – 175 lbs
  • Age: 33 years old
  • Birthday: April 19, 1989
  • Accolades: The Action Movie Star of 2021 – People’s Choice Awards


Workout Principles

Simu Liu’s workout guide combines martial arts and strength training to achieve a chiseled upper body and muscular legs.

To get the most out of his workout routine, Simu uses his body weight to create resistance and build muscle mass.

Three resistance training workouts a week, mixed in with karate and HIIT sessions, make for Simu’s lean Marvel body.


Simu Liu’s Workout Routine

Considering his Marvel superhero character is known for explosive power and impressive precision, Simu Liu’s workout focuses on full body strength training and martial arts.

Even with a busy filming schedule, Simu tries to fit in an exercise session at least once a day. All he really needs is some weights and a sturdy weight bench to maximize efficiency and make the most of his workout opportunities.

Because Simu can perform standard lifting movements on the go, he’s able to stay in awesome shape and inspire a lot of fans around the world.

Here is Simu Liu’s workout routine:


Monday – Strength Session 1

  1. Chin-ups (4 sets, 6 reps)
  2. Flat bench press (3 sets, 12 reps)
  3. Overhead bench press (3 sets, 12 reps)
  4. Lat pulldown (3 sets, 10 reps)
  5. Dumbbell lateral raise (3 sets, 12 reps)
  6. Barbell rows (3 sets, 10 reps)
  7. Barbell shrugs (3 sets, 12 reps)
  8. Dumbbell curls (3 sets, 10 reps)
  9. Skull crushers (3 sets, 10 reps)
  10. Push-ups (3 sets, 10 reps)


Tuesday – MMA Workout 1

  1. Jump rope (1 minute)
  2. Jab cross squat (45 seconds)
  3. Jab cross hook (45 seconds)
  4. Jab rear uppercut (45 seconds)
  5. Jab rear leg kick (45 seconds)
  6. Cross lead leg kick (45 seconds)
  7. Cross punches (90 seconds)
  8. Alternating knee strikes (60 seconds)
  9. Alternating kicks (60 seconds)
  10. Jump rope (1 minute)


Wednesday – Strength Session 2

  1. Barbell bench press (4 sets, 8 reps)
  2. Incline bench press (3 sets, 10 reps)
  3. Arnold press (3 sets, 10 reps)
  4. Banded trap bar deadlift (3 sets, 12 reps)
  5. Cable rows (3 sets, 12 reps)
  6. Leg extensions (3 sets, 12 reps)
  7. Bulgarian split squat (2 sets, 10 reps)
  8. Goblet squat (3 sets, 12 reps)
  9. Crunches (4 sets, 25 reps)
  10. Sit-ups (2 sets, 20 reps)


Thursday – HIIT/Cardio

  1. Jogging (10 minutes)
  2. Front kicks (3 sets, 12 reps)
  3. Skiers (2 sets, 20 reps)
  4. Box jumps (5 sets, 5 reps)
  5. Sled push sprint (5 reps)
  6. Mountain climbers (2 sets, 20 reps)
  7. Russian twists (2 sets, 12 reps)
  8. Rotational med ball slam (3 sets, 10 reps)
  9. Lat pulldown (3 sets, 15 reps)
  10. Dumbbell lateral raise (3 sets, 15 reps)
  11. Jumping jacks (4 sets, 25 reps)
  12. Burpees (2 sets, 10 reps)
  13. Heel touches (2 sets, 20 reps)
  14. Mountain climbers (2 sets, 20 reps)
  15. Burpees (2 sets, 10 reps)
  16. Spider climbers (2 sets, 20 reps)


Friday – MMA Workout 2

  1. Jump rope (1 minute)
  2. Shadow boxing (1 minute)
  3. Jump squats (45 seconds)
  4. Shadow boxing (1 minute)
  5. Matrix push-ups (45 seconds)
  6. Shadow boxing (1 minute)
  7. Burpees (45 seconds)
  8. Shadow boxing (1 minute)
  9. Mountain climbers (45 seconds)
  10. Jump rope (1 minute)


Saturday – Strength Session 3

  1. Barbell bent over row (3 sets, 10 reps)
  2. Back squat (4 sets, 10 reps)
  3. Deadlift (3 sets, 10 reps)
  4. Single-leg Romanian deadlift (2 sets, 10 reps)
  5. Bulgarian split squat (2 sets, 10 reps)
  6. Hack squats (2 sets, 10 reps)
  7. Lunge (3 sets, 12 reps)
  8. Reverse lunge (3 sets, 12 reps)
  9. Calf raise (3 sets, 12 reps)
  10. Kettlebell swings (3 sets, 10 reps)
  11. Chin-ups (3 sets, 10 reps)
  12. Battle ropes (90 seconds)


Sunday – Rest Day

Simu Liu’s body is understandably tired after working and training all week. That’s why he tries to save Sunday as a rest day whenever possible.

He makes sure to sleep at least seven hours and drink lots of water throughout the day. Sunday is his time to prioritize family and friends above workout sessions, which helps him recharge and get ready for the week ahead.

It’s also beneficial to have a day to relax and recharge so his muscles can recover. This way he’s all set for another superhero workout to start the week.


Simu Liu’s Diet 

Simu Liu’s workout routine isn’t the only aspect of maintaining his superhero shape. He has to eat healthy to support his strength workouts and maintain such a muscular physique.

High protein food sources with moderate fats and carbs is key to his lean figure. He stays away from junk food and embraces nutrient-rich foods, including veggies and protein.

Here is Simu Liu’s diet:


1. Breakfast

  • Eggs
  • Whole grain toast
  • Orange juice


2. Snack


3. Lunch

  • Chicken breast
  • Rice
  • Veggie salad


4. Snack


5. Dinner

  • Steak
  • Veggies



In addition to Simu Liu’s diet plan, he takes a few different supplements to boost his strength and stay healthy. His top picks for supplements include:



Simu Liu’s acting career skyrocketed to new heights with Marvel’s Shang Chi. Most fans of the award-winning Asian actor know him as a strong superhero, and it all makes sense based on his fitness regime and lifestyle.

By following this Simu Liu workout routine, you can achieve ripped arms and toned abs. This superhero workout will take time and effort, but it’s all worth it to see exciting results through strength training and martial arts.

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

Rachael has been hitting the gym daily for over a decade, and she's passionate about living a healthy, active lifestyle. She shares her extensive health knowledge and love of fitness with us by covering supplements and workout equipment. Most of the time you can find her strength training or on the elliptical, getting in her favorite cardio.

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