Charlie Cox’s Intense Training to Become Daredevil
Charlie Cox wasn’t always a gym enthusiast, but transforming into Marvel’s Daredevil required a complete physical overhaul. From intense fight training to a carefully structured diet, Cox dedicated himself to building the strength, agility, and endurance needed to play the blind superhero Matt Murdock.
From Actor to Superhero: Charlie Cox’s Transformation
Before taking on the lead role in Daredevil, Charlie Cox was known for his performances in Boardwalk Empire—but he didn’t have the sculpted physique of a comic book hero. When he landed the part, he committed to an intense training regimen that combined weightlifting, agility work, and fight choreography.
Cox admitted that before Daredevil, he wasn’t much of a gym-goer. “I never really had a gym membership,” he told Business Insider. But to embody the athletic and acrobatic fighting style of Daredevil, he had to train like an elite athlete.
Related: Charlie Cox’s Net Worth In 2025: Daredevil's Fortune Exposed
Charlie Cox’s Workout Routine
Cox’s coach, Naqam Washington, designed a dynamic workout to develop full-body strength, agility, and endurance. Instead of traditional bodybuilding methods, Cox trained with multidimensional movements, incorporating elements of MMA, plyometrics, and weightlifting.
Weight Training (Full-Body Focus)
- Barbell Bench Press – 3 sets of 10-12 reps
- Chin-Ups – 3 sets of 10-12 reps
- Weighted Front Box Jump – 3 sets of 10 reps
- Weighted Barbell Squat Jump – 3 sets of 10-12 reps
- Dumbbell Shoulder Press – 3 sets of 10-12 reps
- Dumbbell Rear Lunge – 3 sets of 15 reps per leg
- Medicine Ball Power Slam – 3 sets of 20 reps
- Seated Cable Row – 3 sets of 12-15 reps
- One-Arm Dumbbell Row – 3 sets of 10 reps
Related: What Is the Highest-Grossing Marvel Movie?
Related: Top 11 Richest Actors in the Marvel Cinematic Universe
Fight Training for Daredevil’s Combat Skills
- Jump Rope – 3 minutes
- Shadow Boxing – 2 rounds of 2 minutes
- Heavy Bag Punch Combos – 3 rounds of 3 minutes
- Heavy Bag Power Kicks – 20 reps per leg
- Thai Pads – 3 rounds of 3 minutes
- Focus Mitts – 3 rounds of 3 minutes
- Jiu-Jitsu Training – 1 hour
Cardio for Endurance & Conditioning
Cox’s cardio sessions focused on interval training to mimic the explosive energy needed for fight scenes.
- Incline Treadmill Runs – Increasing incline every minute, up to level 12
- Rowing Machine Sprints – 500 meters in under 1:45
- Prowler Sled Pushes – High-intensity intervals to build power
Charlie Cox’s Superhero Diet
Packing on muscle while staying lean required Cox to eat six to seven meals a day, with a focus on lean proteins, complex carbs, and healthy fats.
Sample Daily Meal Plan
- Meal 1 – 6 egg whites, 2 whole eggs, 1 banana, ½ cup oats
- Meal 2 – 8 oz chicken breast, 1 cup brown rice
- Meal 3 – Protein shake with 1 cup oats
- Meal 4 – 8 oz chicken breast, 1 cup brown rice, 1 cup broccoli
- Meal 5 – 1 small avocado, protein shake
- Meal 6 – 8 egg whites
Cox emphasized the importance of consistency and discipline, explaining that he had to eat even when he wasn’t hungry to maintain muscle mass. His shakes often included carbs like sweet potatoes to keep his energy levels high.
The Superhero Mindset
Despite not being a natural gym enthusiast, Cox embraced the challenge. His goal wasn’t just to bulk up but to move like an elite athlete—a key requirement for portraying Daredevil’s acrobatic combat style.
His transformation proves that with dedication, the right training, and a disciplined diet, anyone can sculpt a superhero physique.
