Simu Liu’s Workout Routine & Diet Plan

We all admire superheroes and aspire to have a physique like them. The reason is that superheroes look strong, determined, and badass.

Well, the actors who play the role of a superhero have to follow a strict fitness regime to look like one. And Simu Liu who portrayed Shang Chi on screen is no different in this regard.

In this post, we will be throwing light on Simu Liu’s workout routine and diet plan that got him into superhero shape. So without further ado let’s get started.

Simu Liu’s Workout Principles

Simu Liu’s workout plan is structured in a manner that allows him to train all the aspects of his physique. It is not just confined to building big muscles but also contributes to keeping his cardiovascular conditioning in check.

All in all, Simu Liu’s training routine is targeted toward enhancing his overall endurance, speed, and agility along with facilitating strength and muscle gains. The secret of Simu’s athleticism lies in his workout routine.

Simu Liu’s Workout Routine

To portray a superhero Shang-Chi on screen, Simu also had to train like one. Even though Simu had some basic knowledge of certain martial arts and gymnastics, he needed to put on lean muscle mass on his frame.

He also had to make sure that his speed, mobility, and explosiveness didn’t get compromised. Hence, he followed a workout routine that not only assisted him in putting on lean muscle mass but also kept his body agile and athletic.

To serve that purpose, he trained under Bart Kwen. Bert designed a workout program for Simu that had elements of weight training, martial arts, and functional training.

The amalgamation of all those training styles provided Simu with a body that not only looked like that of a superhero but also performed like one. And that’s how Simu was able to perform all his stunts by himself in Shang-Chi and the Legend of the Ten Rings.

To make his training sessions efficient, Simu often includes multi-lateral movements and supersets into his exercise routine. This further intensifies his training sessions, thus enhancing his overall athleticism.

Here we present before you Simu Liu’s upper lower workout routine for the week. Let’s have a look at it:-

Monday- Upper Body

• Flat bench press- 3 sets of 15, 12, and 8 reps
• Overhead press- 3 sets of 15, 12, and 8 reps
• Barbell rows- 3 sets of 15, 12, and 8 reps
• Lat pulldowns- 3 sets of 12 reps
• Lateral raises- 3 sets of 12 reps
• Barbell shrugs- 3 sets of 12-15 reps
• Dumbbell curls- 3 sets of 10-12 reps
• Skull crushers- 3 sets of 10-12 reps

Tuesday- Lower body

• Jump squats- 3 sets of 10 reps
• Squats- 3 sets of 15, 12, and 8 reps
• Leg press- 3 sets of 10-12 reps
• Lunges- 3 sets of 12 reps on each leg
• Leg curls- 3 sets of 15 reps
• Calf raises- 3 sets of 18-20 reps
• Hip abduction- 3 sets of 12 reps

Wednesday- Core

• Crunches- 4 sets of 25 reps
• Russian twists- 3 sets of 15 reps on each side
• Leg raises- 3 sets of 15 reps
• Scissor kicks- 2 sets of 60 seconds
• Plank holds- 3 sets of 60 seconds
• Battle ropes- 2 sets of 120 seconds

Thursday- Upper body

• Incline bench press- 3 sets of 15, 12, and 8 reps
• Arnold press- 3 sets of 12 reps
• T-bar rows- 3 sets of 15, 12, and 8 reps
• Cable rows- 3 sets of 12 reps
• Cable crossovers- 3 sets of 12 reps
• Dumbbell shrugs- 3 sets of 15 reps
• Hammer curls- 3 sets of 12 reps
• Tricep pushdowns- 3 sets of 12 reps

Friday- Lower body

• Air squats- 3 sets of 20 reps
• Squats- 3 sets of 15, 12, and 8 reps
• Leg extensions- 3 sets of 15 reps
• Hack squats- 3 sets of 10-12 res
• Standing calf raises- 3 sets of 20 reps
• Glute thrusters- 3 sets of 12 reps

Saturday- Core

• Bicycle crunches- 3 sets of 20 reps
• Lying leg raises- 3 sets of 15 reps
• Russian twists- 3 sets of 15 reps on each side
• Side plank- 2 sets of 60 seconds on each side
• V-hold- 2 sets of 60 seconds
• Battle ropes- 2 sets of 120 seconds

Sunday- Rest

In order to prepare his body to sustain the intensity of his weight training sessions, Simu performs a well-structured warmup routine beforehand. He performs some stretches and cardiovascular exercises for that purpose.

High-intensity interval training (HIIT) is also a prominent part of Simu Liu’s training program. Well, it played a major role in providing him with the superhero physique that was admired by a lot of Marvel fans.

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Simu Liu’s Diet Plan

Simu Liu’s physique in Shang Chi and the Legend of the Ten Rings spoke volumes about his healthy eating habits. To build a lean and muscular physique, Simu relied on a healthy nutrition plan.

Simu Liu’s diet plan has a greater proportion of proteins and a moderate proportion of carbs and fats.

At present, Simu Liu’s meal plan for the day looks like the following:-

Meal 1- Breakfast

• Eggs
• Whole grain avocado toast
• Juice

Meal 2- Post-workout meal

• Whey protein shake

Meal 3- Lunch

• Rice
• Chicken
• Veggies

Meal 4- Dinner

• Rice
• Steak
• Veggies

When he was prepping up for Shang Chi, his diet plan was focused on reducing 12-hour windows of eating. It also incorporated the concept of carb cycling.

To look more ripped, Simu even performed intermittent fasting on some days. This approach enabled him to look lean and muscular, just like a superhero.

Simu Liu’s Supplements

Simu Liu doesn’t include a lot of supplements in his nutrition plan. He primarily relies on consuming whole food items.

However, to keep his daily protein intake on point, he supplements his diet plan with the following:-

• Whey protein powder

Whey protein acts as a fast-digesting protein and thus speeds up the process of muscle recovery. It also keeps the body in an anabolic condition and assists in avoiding hunger pangs.

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Final Words

We are sure that by now you would have been motivated enough to earn your superhero physique. And for that purpose, Simu Liu’s workout routine and diet plan will serve you pretty well.

Just ensure to make certain modifications to it based on your training experience. Hiring a trainer would also assist you in earning your superhero physique. Just be consistent with your training program and nutrition plan and see how it does wonders to your body.