Magnus Lygdback, trainer, nutritionist, and creator of the Magnus Method, is one of the top guys that celebrities turn to when they need to get into superhero shape for roles. He helped train Alicia Vikander for her role as Lara Croft (where she gained 12 pounds of muscle), as well as Ben Affleck for Batman, James McAvoy in Glass, and more. One of his notable jobs recently was helping Gal Gadot prepare for her role as Wonder Woman in Wonder Woman 84.
Lygdback shared a video to break down exactly what he had the actress do in the gym to get her arms and shoulders in Wonder Woman shape.
“I had Gal on a five-day split,” says Lygdback. “The first three days, we would work through the whole body, and then the two remaining days we would do it all over again. So we worked through the whole body two times per week.”
He also shared that when Gal got the role of Wonder Woman, they discussed everything that she would need to do to embody the hero, which also included her diet plan.
“We came to the conclusion that Gal needed strength, mobility, agility, and obviously the physique,” says Lygdback.
But since filming a movie is done over a long period of time, they had to take that into consideration when it came to a training plan that would keep her fit, healthy and injury-free throughout filming.
“This is a pretty tough session,” he says about Gal’s workout. Whether you’re a woman or a guy just looking for a good plan, this is a solid routine.
The Wonder Woman Arm Day Split
Warmup
5 minutes on Assault Bike
“If you don’t have an Assault Bike, you can use any other cardio machine you have,” he notes.
Assault Bike High-Intensity Intervals
6 rounds of 20 seconds on, 20 seconds off
Alternating Biceps Curls
3 rounds of 8 reps per side
Skull Crushers
3 rounds of 12 reps
Superset 1: Biceps Cable Curl/Triceps Pushdown
3 rounds of 12 reps per exercise
Superset 2: Isolated Biceps Curl/Lateral Raise
3 rounds of 10 reps (biceps curl)/12 reps (lateral raise)
Hollow Hold
4 sets of 45 seconds
“Try to make sure to rest 1 to 2 minutes between every set,” says Lygdback. “I always rest a little more when I do the heavy exercises in the beginning of a session. And then once I start supersetting towards the end, I try to rest around 1 minute.”
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