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Radical physical makeovers are an open secret in Hollywood. As comic book movies have taken over the cultural landscape, casting actors who embody larger-than-life characters demands more than just basic workouts and clever lighting.
Christian Bale demonstrated how a diet of black coffee, an apple, and a single can of tuna daily could transform him from Batman-ready to alarmingly thin in just four months. Stars like Matt Damon, Jared Leto, and Matthew McConaughey have also experienced drastic weight fluctuations for their roles. In the superhero realm, the only direction is upward—more food, more supplements, and more muscle. With millions of dollars and the fate of major franchises on the line, every actor must embody their role convincingly.
While some actors attribute their muscular transformations to diets of chicken, broccoli, and a healthy lifestyle, others have revealed more extreme measures to achieve superhero-level fitness. Whether it’s keto diets and CrossFit or dehydration and heavy lifting, these ten actors went to great lengths to push their bodies to the limit.
10. Chris Hemsworth: Thor
Fitness has always been a significant aspect of Chris Hemsworth’s life. In earlier roles such as Star Trek and Cabin in the Woods, Hemsworth was fit but far from the god-like physique he later achieved.
Hemsworth remarked, “In the comics, Thor appears to weigh around 500lb, so that wasn’t my target.” He emphasized his goal was to “appear convincing and as strong and powerful as possible while retaining agility.”
Hemsworth collaborated with personal trainer Michael Knight (not the Knight Rider character) to achieve his superhero physique. Knight revealed that Hemsworth’s training was divided into two phases: “The first phase focused on bodybuilding techniques with heavy weights and low repetitions to build mass, while the second phase involved full-body circuits to burn fat and preserve muscle.”
Hemsworth followed a high-protein diet and employed controlled dehydration to enhance muscle definition. His trainer later noted that the Thor-specific diet and exercise plan were not sustainable for most people.
9. Henry Cavill: Superman
Unlike Superman, Henry Cavill is only human. His journey to becoming the Man of Steel demanded massive calorie intake, rigorous workouts, and unwavering determination. Early in his career, Cavill’s build was lean, suitable for roles in The Tudors and Immortals, but far from the iconic Superman physique.
To embody a convincing Kryptonian, Cavill enlisted Mark Twight, the trainer behind the chiseled cast of 300. He committed to training for two-and-a-half hours daily, four to five times a week. To fuel muscle growth and recovery, Cavill consumed approximately 5,000 calories daily, focusing on meat, vegetables, and protein shakes, though he occasionally indulged in pizza during the demanding six-month regimen.
By combining bodybuilding and CrossFit techniques, Cavill gained 18 pounds of muscle while maintaining a body fat percentage under 10%. Such results are extraordinary for most people. Cavill and Twight firmly rejected steroids, with Cavill explaining, “Taking shortcuts isn’t something Superman would do.”
8. Chris Evans: Captain America
Chris Evans once neglected leg workouts, according to his trainer Simon Waterson. “He focused on biceps, chest, and abs, ignoring pulling exercises and deadlifts. His legs were underdeveloped, and he rarely did pull-ups,” Waterson revealed.
Without access to a super-soldier serum, Waterson designed a workout regimen to build muscle and address underdeveloped areas. He emphasized a mix of heavy lifting and dynamic circuits, aiming to balance aesthetics with athletic performance.
Evans followed a diet rich in protein, fruits, vegetables, healthy fats, and supplements. He shared, “I used glutamine, whey protein shakes, branched-chain amino acids, and Omega-3, 6, and 9 fatty acids as part of my supplement routine.”
Judging by Evans’s impressive physique across the Marvel films, it’s clear he has the stamina and dedication to keep going all day.
7. Hugh Jackman: Wolverine
Jackman didn’t debut as Wolverine in peak condition. Instead, his physique evolved over the first three X-Men films, reaching its most formidable state 13 years after his initial portrayal of the clawed mutant.
Before landing the role in X-Men (2000), Jackman was primarily known for his musical theater background. While he wasn’t out of shape, his early films limited shirtless scenes. By the time The Wolverine (2013) rolled around, that changed. For The Wolverine and Logan (2017), Jackman teamed up with fitness expert Dave Kingsbury to transform his physique.
Jackman’s diet included large quantities of meat, fish, vegetables, rice, and oatmeal. Kingsbury emphasized carb cycling, where Jackman consumed carbs before 3:00 pm on workout days and cut them out on rest days. His supplement regimen included pre-workout, creatine monohydrate, carnitine, and branched-chain amino acids. Jackman followed a strict four-week weightlifting program, increasing weights for the first three weeks and reducing them in the fourth.
Though the plan was detailed, the exercises were straightforward: bench press, pull-ups, squats, and deadlifts—everything essential for building a superhero physique.
6. Chris Pratt: Star Lord
During his time on Parks & Recreation, Chris Pratt seemed more suited to guarding donuts than galaxies. To become Star Lord, Pratt worked with a fitness trainer and nutritionist to transform his body from average to extraordinary.
Dr. Phil Goglia revamped Pratt’s diet to focus on clean, nutrient-rich foods and supplements. Pratt incorporated whey protein, testosterone boosters, branched-chain amino acids, and fat burners into his routine. Despite aiming to reduce body fat, his calorie intake was increased to support his rigorous training schedule.
Pratt teamed up with former Navy SEAL Duffy Gaver to maximize his calorie usage. Over five months, he trained four to six times weekly, adopting a bodybuilding approach that targeted specific muscle groups per session. The outcome was remarkable: Pratt shed over 60 pounds (27 kilograms) while building lean muscle.
Although his weight has varied since Guardians of the Galaxy, Pratt has successfully avoided returning to his Andy Dwyer physique.
5. J.K. Simmons: Commissioner Gordon
J.K. Simmons, though never portraying a superhuman, transformed his body for his role as James Gordon in 2017’s Justice League. His dedication to fitness showcased his commitment to the character.
At 61, the Whiplash star enlisted renowned trainer Aaron Williamson to sculpt him into a rugged police commissioner. Williamson told Business Insider, “He wanted to develop strong arms to prove he’s more than just the Farmers commercial guy.”
Williamson designed a two-part workout routine and a muscle-building diet for Simmons. Three to four days a week, Simmons cycled to the gym, followed by 15 minutes of cardio. Workout #1 targeted chest, back, and shoulders, while Workout #2 focused on arms and abs, as seen in his Instagram posts.
Simmons followed a diet similar to others on this list: lean meats, vegetables, oats, and occasional dark chocolate as a treat. Despite not needing to showcase his physique in Justice League, his dedication was remarkable—even if he skipped leg workouts.
4. Kumail Nanjiani: Kingo
Kumail Nanjiani went above and beyond to prepare for his role as Kingo in the Marvel Cinematic Universe. The Silicon Valley star adopted the mantra “Chase the pain” during his intense training.
Nanjiani committed to a rigorous five-day-a-week training regimen for a year before filming Eternals, primarily under the guidance of trainer Grant Roberts. The first six months were dedicated to bulking, using traditional lifts and electric stimulation to focus on muscle growth.
The subsequent phase focused on sculpting, incorporating classic bodybuilding techniques, drop sets, and cable machines to maximize muscle definition. Nanjiani maintained a strict diet of four daily meals, including eggs, chicken, rice, fish, avocados, and protein bars, with one weekly cheat meal. His supplement routine included pre-workout, whey protein, vitamins, and cod liver oil.
Despite his impressive transformation, Nanjiani joked that his muscles are purely for show. When asked if he felt more intimidating, he replied, “Not at all. These muscles are useless. They’re decorative.”
3. Natalie Portman: Jane Foster/Mighty Thor
Natalie Portman is known for her extreme dedication to her roles. She shaved her head for V for Vendetta and drastically slimmed down for Black Swan, showcasing her commitment to authenticity.
Taking on the role of Thor required Natalie Portman to undergo another dramatic physical transformation, this time focusing on building lean muscle. Known for staying fit through running and Gyrotonic exercises—a mix of yoga, tai-chi, and gymnastics—Portman had to step up her game.
Portman collaborated with trainer Naomi Pendergast for four months before filming and throughout production. While she kept most details private, she shared with Vanity Fair, “We focused on intense weight training and protein shakes—something I’ve never done before.”
As a lifelong vegan or vegetarian, Portman fueled her workouts with iron-rich vegetables, fruits, almond milk, leafy greens, oatmeal, and pasta. Her supplement routine was minimal, including only Vitamin D and monthly Vitamin B-12 injections.
When asked by Andy Cohen if her training matched Chris Hemsworth’s, Portman admitted, “Yes, I’m training, and I’m in so much pain. I’m not naturally good at this.” Despite the challenges, her hard work has paid off, proving she is truly worthy of the role.
2. Tom Holland: Spider-Man
Tom Holland lucked out with Peter Parker’s physique, as it didn’t demand the bulk of Thor Odinson. After slimming down for his last film, Holland had only six weeks to bulk up for his role as the nimble web-slinger.
With trainer George Ashwell’s guidance, Holland gained an impressive 15.5 pounds (7 kilograms) of muscle on his 5’8″ (173 cm) frame. Given the tight timeline, Holland trained daily for those six weeks.
His workouts emphasized compound and functional exercises to fill out the Spider-Man suit while enhancing agility. These included stretching, deadlifts, incline bench presses, dips, bear crawls, dumbbell thrusters, renegade rows, chin-ups, and running. Post-workout, Holland spent 30 minutes on a massage table for recovery.
To build muscle without adding fat, Ashwell implemented a “two-fist” meal plan: two fist-sized portions of protein, carbs, and greens per meal. Holland’s supplements included collagen, Omega-3s, and vitamins. For the third Spider-Man film, he also integrated muscle stimulation devices into his routine.
1. Brie Larson: Carol Danvers
“Nine months of training truly transforms your body,” said Captain Marvel star Brie Larson. Already lean from her role in Room, Larson had to push her fitness further to embody Carol Danvers.
Larson trained with Jason Walsh of Rise Movement to achieve her superhero physique. Walsh explained to Men’s Journal that her regimen included mobility drills, activation exercises, and core strength work like squats, hip hinges, and posterior chain movements, followed by circuit training for secondary exercises.
Her workouts featured deadlifts, back and biceps routines, and squats targeting glutes and legs. Larson adopted a paleo diet initially, then shifted to high-protein, low-carb meals, supplemented with creatine monohydrate.
Her hard work paid off in an unexpected way: Larson achieved her goal of performing one-armed pull-ups.
