Michelle Rodriguez’s Workout Routine for Her DnD Role
When Michelle Rodriguez took on the role of Holga Kilgore in Dungeons & Dragons: Honor Among Thieves, she knew she needed to look and move like a powerful warrior. The transformation wasn’t about just looking fit for the big screen—it was about building real strength, muscle, and endurance that matched the physical demands of the role. Her journey is a masterclass in how to train like an action star, and it highlights the importance of consistency, smart programming, and balanced nutrition.
Building the Foundation
Before heavy lifting or intense training came into play, the first step was movement quality. Michelle’s trainers made sure she could perform the essentials—squats, hinges, and other foundational moves—without risk of injury. This step is often overlooked, but it’s critical: if you can’t move well, you can’t train well. Once her foundation was solid, the real transformation could begin.
Michelle Rodriguez’s Workout Split
Her workout plan focused on building muscle mass and strength with a three-day split that targeted different areas of the body:
Day 1: Legs and Core
Heavy lifting took priority, with exercises like goblet squats, front squats, Bulgarian split squats, and skater jumps. These movements didn’t just build strength—they also mimicked the kind of explosive, lateral movements she’d perform on set. Every leg session ended with focused core work, such as isometric holds or stability exercises like “stir the pot.”Day 2: Push–Pull (Chest and Back)
This day was dedicated to pressing and pulling, balancing upper-body strength. Rows, push-ups, presses, and pulls kept her posture strong while adding visible muscle mass. Core training was layered in to support stability for combat sequences.Day 3: Arms, Shoulders, and Core
The final training day targeted arms and shoulders from multiple angles to keep joints healthy and make her on-screen presence look powerful. Lateral raises, curls, and accessory lifts rounded out the plan, with a different type of core work each time.
This three-day split was cycled across a five-day training week, allowing for flexibility and rest when needed. Some weeks she trained five days in a row before resting two; other times she used a two-on, one-off rhythm. The key was consistency, not rigid scheduling.
Training On Set
The biggest challenge came when filming began in Belfast. Shooting days stretched to 12 hours, leaving little time for structured gym sessions. Instead of giving up, her trainer adjusted. Workouts were sometimes squeezed in between takes or restructured into smaller “mini-sessions” to keep her muscle volume up.
Even under these constraints, Michelle kept hitting 15 to 25 sets per muscle group each week. Heavy leg sessions were saved for the gym, while arms and shoulders could be trained quickly on set without interfering with costumes or makeup. This adaptability is proof that no matter how busy life gets, there’s always a way to fit in meaningful training.
Nutrition That Fuels Strength
Training like a warrior only works if you’re fueling like one. Michelle followed a nutrition plan built around five meals a day, emphasizing protein, balanced carbs, and healthy fats.
Breakfast: Often three eggs (around 18–20 grams of protein) with rotating options to avoid monotony.
Snacks: Protein shakes or small meals with added fiber.
Lunch & Dinner: A protein source like chicken, beef, or fish; slow-digesting carbs like barley or farro; healthy fats from avocado or nuts; and plenty of vegetables.
Protein Goal: Roughly one gram of protein per pound of body weight daily to maximize muscle growth.
The goal wasn’t to diet down, but to maintain a calorie balance that supported building muscle without unnecessary fat gain. On long shooting days, the plan had to flex—sometimes dropping to three or four meals. But flexibility didn’t mean failure. Instead, it meant sustainability, which is why the 17-out-of-20 rule applied: if 17 meals each week were on point, the other three could be more relaxed. That balance kept her consistent for months on end.
Mental Strength and Consistency
Michelle’s success wasn’t just about lifting weights or eating the right foods. What made her transformation possible was consistency and mindset. She fully committed to the program, showing up day after day even when the schedule was brutal. That kind of discipline is what separates real transformations from short-term efforts.
And it showed on screen. By the time filming wrapped, Michelle had gained nearly 20 pounds of muscle. She didn’t just look the part—she was the part: strong, resilient, and capable of handling every physical challenge the role demanded.
Lessons You Can Learn
Michelle Rodriguez’s workout proves that transformation is about more than motivation. It’s about:
Building a strong foundation before chasing big lifts.
Following a structured split that balances training volume.
Adapting when life gets busy, instead of giving up.
Eating for muscle growth with the right mix of protein, carbs, and fats.
Allowing flexibility to keep the plan sustainable long term.
These principles aren’t just for Hollywood stars. Anyone can use them to build strength, gain muscle, and feel more confident.
You Can Do It Too
Michelle Rodriguez’s journey for Dungeons & Dragons: Honor Among Thieves shows what’s possible when hard work meets smart strategy. She didn’t rely on shortcuts or quick fixes—she committed to a plan built on strength, balance, and sustainability. Her transformation is proof that with the right guidance, you can push past limits and unlock your potential. If you want to follow the same type of structured programs, from superhero splits to bodyweight routines and nutrition guides, you’ll find them all inside the Magnus Method app. Train like the pros, stay consistent, and create your own transformation.
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