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Chadwick Boseman Black Panther Workout

The past few years have been great for films – Star Wars made a return to the big screen, among others.

But the most popular releases have definitely been the Marvel films (Guardians of the Galaxy, Spiderman: Homecoming, The Avengers etc).

Well, one lesser known superhero is Black Panther; played by Chadwick Boseman, one thing people do know about, is his powerful physique.

Anyway, we’ve researched which exercises Chadwick Boseman used to become the Black Panther – so you can try it out for yourself.

Check it out:

Black Panther Workout Routine 

Who is the Black Panther?

Alright, there’s a chance that you hadn’t heard of Black Panther before the Captain America: Civil War film. So we’ll give you a quick overview of who this Marvel Hero is.

He goes by the name of T’Challa when he’s not dressed-up in his suit. Basically, he’s the king of a fictional world called Wakanda (which is the largest natural supply of vibranium – the metal that Captain America’s shield is crafted from).


After seeing Thor fly around and bring the thunder, you’re probably wondering “what superhero powers does the Black Panther possess?”.

Well, his superhero powers are probably most comparable to Captain America; he can’t shoot thunder or anything – he just has superhuman strength, speed, and healing abilities.

But he also graduated from Oxford University with a PhD in physics – so he’s pretty intelligent too (not that this will really help you fight other superheroes).

Anyway, now we’ve got that over with. You’re here to learn about which exercises Chadwick Boseman performed to build his powerful physique below.

a comic book drawing of the black panther super hero in marvel

Training Plan

Right, so Chadwick Boseman is a pretty big guy. But let’s be honest, he’s nowhere near the size of Dwayne ‘The Rock’ Johnson or Chris Hemsworth as Thor.

However, Chadwick is pretty lean (he wouldn’t be able to get into that spandex suit otherwise…)

For this reason, it’s clear that he didn’t use a strength training or bulking program. Instead, he would’ve focused on high volume and training frequency – to burn fat while maintaining muscle mass.

We’ve put together a workout routine that’ll allow you to build a physique similar to Chadwick Boseman.


Warming up is very important, so make sure you don’ skip this bit.

You can stretch off, start with some light jogging or cycling, or 2-3 minutes on the rowing machine – this will help activate your muscles so you perform at your best during the main course.

What to do: 

  • Stretching
  • 2-3 mins rowing machine or cycling machine or treadmill

1. Box Jump

a man performing box jumps to build a physique like the black panther in a workout

This is a great cardio-extensive exercise to begin with. It’ll get your blood flowing and finish warming you up.

There’ll usually be boxes available at your gym, but you could even use a chair at home for this.

What to do: 

  • 4 sets of 10-12 reps

2. Clean and Jerk

a man performing clean and jerks like chadwick boseman in a workout for the black panther film

You should be sweating already, but it’s time for some weight lifting now. You should push yourself here – pick a weight that you can only pump out 10 reps with.

The clean and jerk is one of the best compound exercises, and it’ll be sure to help you sculpt a lean, powerful physique.

What to do: 

  • 4 sets of 10 reps

3. Bicep and Hammer Curl Superset

chadwick boseman performing bicep curls and hammer curls as part of his black panther workout

Right, you’ll probably be feeling slightly sore on your legs and shoulders now. So we’ll give them a break and hit your arms.

After all, you can’t become a the Black Panther without chiselled biceps.

Complete 10 reps of bicep curls before moving straight into 10 reps of hammer curls. When you’ve finished the hammer curls, you’ve completed 1 set (you’ll be performing 4 sets in total).

What to do: 

  • 4 sets of 10 reps of bicep curls and hammer curls

4. Front Squat

a man performing front squats as part of his black panther workout

You might be wondering “why not back squats?”. Well, back squats place more emphasis on your glutes – and we’re not here to help you build the booty of your dreams. Go to SpotMeGirl if that’s what you’re after…

Anyway, front squats focus more on your quads and core. And to be a marvel superhero, you can’t be walking around with chicken legs. So get to work!

What to do: 

  • 4 sets of 10 reps

5. Push-Up and Chest Dip Superset

a man performing a superset of push ups and chest dips like chadwick boseman in the black panther workout

By now you’ll be glad to see that this is the last exercise on our list.

But don’t think you’re in for an easy ride because there’s no weights. To finish strong, you need to pump out 10 push-ups, before going straight into 10 chest dips (this is 1 set).

What to do: 

  • 4 sets of 10 push-ups and chest dips.

Chadwick Boseman Stats

Date of Birth: 29th November 1976

Height: 6ft (1.83m)

Weight: 85kg (187lbs)

Profession: Actor

Summary: Black Panther Workout

Remember that this is a high volume workout; Chadwick Boseman is lean, but he’s not exactly The Hulk.

If you’re looking to build a more muscular physique, then cut back the reps to 6-8 reps. But this high volume gym session will help you burn calories – and ultimately help you achieve that chiselled Black Panther body.

Don’t forget about diet though. If you’re wanting to lose body fat, then you’ll have to eat under your maintenance calories limit – if you don’t, you’ll never see your dream abs.

Bottom line: Chadwick Boseman followed a cardio extensive workout, performing high volume in the gym.

There’s rumours he used a skipping rope, but clean and jerks will activate more muscles – helping you achieve the Black Panther physique.

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