Becoming Wonder Woman: Inside Gal Gadot's Intense Workout Routine

Becoming Wonder Woman: Inside Gal Gadot's Intense Workout Routine

Hey there, it's Magnus Lygdback, your friendly trainer and nutritionist. Today, we're diving into the incredible journey of Gal Gadot as she transformed into Wonder Woman for the epic film, "Wonder Woman 1984." This isn't just any workout routine; it's an intense, superhero-inspired regimen that pushed Gal to her limits. So, fasten your seatbelts, because we're about to explore the Wonder Woman workout routine like never before.

Building The Foundation

Before we get into the nitty-gritty of Gal's workout routine, it's essential to understand that building a superhero physique isn't just about building muscle mass, lifting weights and doing front squats. It's about creating a strong foundation. Think of it as the bedrock on which the Wonder Woman transformation was built.

When Gal first came to me, we had a mere five months to prepare for filming. That might seem like a lot of time, but when you're gearing up for a marathon of a movie like "Wonder Woman," every moment counts. The first step in our journey was physical screening. We needed to understand how Gal's body moved and identify any potential areas of concern.

What A Superhero Needs

Now, let's talk about what a superhero needs. When you're building a character like Wonder Woman, it's not just about looking the part. Sure, the physique is crucial, but it's just the beginning. In addition to looking like a superhero, Gal needed to embody one.

Strength, mobility, agility, and endurance were our watchwords. We had to ensure that she could perform the incredible stunts and action sequences required for the film. 

Remember, filming a movie isn't a sprint; it's a marathon. We couldn't afford for Gal to get injured. That would have been a disaster, not to mention the millions of dollars it would have cost in production delays.

It Takes A Team

Building a superhero takes a village, or in our case, a team. It's not just me as a trainer; there's a whole cast of individuals involved. We had stunt teams, stunt doubles, body doubles, physiotherapists, and even chefs. 

My role on the movie set was to ensure Gal's physical training was on point, the right food was delivered at the right time, and to warm her up before intense scenes to minimize the risk of injury.

Proper Nutrition is Crucial

Now, let's address the elephant in the room – nutrition. Nutrition plays a massive role in building a superhero, but that's a story for another day. Today, we're diving deep into Gal's training regimen.

So, here's what we did. Gal was on a five-day split, or more accurately, a three-day plus two-day split. 

In the first three days, we worked through her entire body once, and in the two subsequent days, we did it all over again. That meant we were targeting every muscle group in her body twice within five days a week. Here’s how:

  • Protein Power: Protein is the cornerstone of muscle building and repair. It's like the bricks used to construct a strong fortress. For Gal, this meant including lean protein sources like chicken, fish, and eggs in her daily diet.
  • Complex Carbs for Energy: Carbohydrates are the body's primary energy source. Complex carbs like quinoa, sweet potatoes, and whole-grain rice provided Gal with the sustained energy needed for grueling workouts and long days on set.
  • Healthy Fats for Function: Good fats, such as avocados, nuts, and olive oil, played a crucial role in supporting overall health and aiding in the absorption of essential nutrients. They were like the gears that kept the superhero machine running smoothly.
  • Abundant Veggies for Vitality: Vegetables are packed with vitamins, minerals, and antioxidants. They were a significant part of Gal's diet, providing the necessary nutrients for overall vitality and recovery.
  • Strategic Meal Timing: Timing is everything. We strategically planned Gal's meals to ensure she had the right nutrients at the right times, especially before and after workouts.

Remember, nutrition isn't just about what you eat; it's about how you use it to fuel your superhero journey.

Always Start with a Warm-Up

Every workout begins with a proper warm-up. On days when Gal worked her upper body, we started with a five-minute assault bike session. This not only got her heart rate up but also activated her upper body muscles. 

It's crucial to engage both upper and lower body when preparing for intense training sessions. If you want to build a superhero physique, you need high intensity full body workouts.

Wonder Woman’s Workout Routine

Now, let's get into the meat of Gal's workouts. We incorporated a variety of exercises to target different muscle groups. Some of the key exercises included:

1. Wide Grip Lat Pulldown: This exercise focused on her back muscles, and Gal did 12 reps for three sets. Proper stretching and form were essential.

2. Push-Ups: Depending on strength levels, we started with incline push-ups and gradually progressed to flat push-ups. Gal pushed herself to failure and then completed five to seven reps on her knees.

3. Alternating Standing Dumbbell Row: This exercise was all about upper body strength and stability. We emphasized the importance of maintaining good form and preventing any spinal rotation.

Introducing Supersets

To elevate the intensity of Gal's workouts, we introduced supersets. These are pairs of exercises performed back-to-back with little to no rest. 

An example of one such superset was the Reverse Fly to Incline Chest Fly. This combination targeted her shoulders and chest, providing a comprehensive upper body workout.

Essential Core Work

No superhero is complete without a strong core. Our final superset of the day was dedicated to core strength. It consisted of Crossover Mountain Climbers and Rotational Leg Kicks. These exercises helped Gal develop the core stability required for her demanding role.

So, there you have it – a glimpse into Gal Gadot's intense Wonder Woman workout routine. Each week brought different challenges, but Gal's dedication and hard work were unwavering. She didn't just look the part; she became Wonder Woman.

If you want to see the full program and explore all the details of Gal's training, head over to my app at Remember to subscribe to my YouTube channel for more exciting content, follow our blog and I'll catch you in the next one.

This wraps up our journey into the intense world of Wonder Woman's workout routine. Stay tuned for more fitness insights and training secrets!

SIGN UP FOR THE Magnus Method 101 Guide, FOR FREE!


Start Your 7 Day Free Trial

discover Hollywood's Hidden Nutrition Secrets.

Enter your email below to get my Red Carpet To Real Life Nutrition Guide, for FREE!

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.


Start today with a 7-day free trial of The Magnus Method

Start Your 7-Day Free Trial