Cillian Murphy is an Irish actor known for his roles in movies like Peaky Blinders and Inception. Hex Bar Deadlift is a key exercise in Cillian Murphy’s workout, performed on Day 5 to build strength and muscle in the back and legs.
Cillian Murphy Stats
- Height in Feet: 5 ft 9 in
- Height in Centimeters: 1.75 meters
- Weight in Kilograms: 72 kg
- Weight in Pounds: 159 lbs
How to get a body like Cillian Murphy?
- Lean & Fit: Focuses on maintaining a toned physique.
- Moderate Intensity: Emphasizes form over heavy lifting.
- 4-Day Split: Targets different muscles across four workouts.
- Core Focus: Strengthens core for stability.
Cillian Murphy Workout Routine
Warm-up (10 minutes for each workout): Light cardio (e.g., brisk walking, jogging), dynamic stretches
Day 1: Chest & Triceps
- Bench Press: 3 sets of 12, 10, 8 reps (rest 1-2 minutes between sets)
- Push-ups: 4 sets of 25 reps (rest 30-60 seconds between sets)
- Lying Tricep Extensions (Dumbbells): 3 sets of 10 reps (rest 1-2 minutes between sets)
- Dips: 4 sets of 10 reps (rest 30-60 seconds between sets)
- Incline Dumbbell Press: 3 sets of 12, 10, 8 reps (rest 1-2 minutes between sets)
Core:
- Sit-ups: 3 sets of 20 reps (rest 30-60 seconds between sets)
- Lying Leg Raises: 3 sets of 20 reps (rest 30-60 seconds between sets)
Optional Cardio (20 minutes): High-Intensity Interval Training (HIIT) – 1 minute run followed by 1 minute walk, repeat for 20 minutes
Day 2: Legs & Calves
- Leg Press: 3 sets of 12, 10, 8 reps (rest 1-2 minutes between sets)
- Calf Raises on Leg Press: 4 sets of 25 reps (rest 30-60 seconds between sets)
- Glute-Ham Raise: 3 sets of 10 reps (rest 1-2 minutes between sets)
- Weighted Lunges: 4 sets of 10 reps per leg (rest 1-2 minutes between sets)
- Squat Variation (Hack Squat, Back Squat, Front Squat, Goblet Squat, Landmine Squat): 3 sets of 12, 10, 8 reps (rest 1-2 minutes between sets)
Core:
- Cable Crunches: 3 sets of 20 reps (rest 30-60 seconds between sets)
- Hanging Leg Raises: 3 sets of 20 reps (rest 30-60 seconds between sets)
Optional Cardio (20 minutes): High-Intensity Interval Training (HIIT) – 1 minute run followed by 1 minute walk, repeat for 20 minutes
Day 3
Rest
Day 4: Shoulders & Traps
- Seated Military Press: 3 sets of 12, 10, 8 reps (rest 1-2 minutes between sets)
- Cable Front Raises: 4 sets of 25 reps (rest 30-60 seconds between sets)
- Hang Cleans: 3 sets of 10 reps (rest 1-2 minutes between sets)
- Barbell Shrugs: 4 sets of 10 reps (rest 30-60 seconds between sets)
- Bent-Over Dumbbell Shoulder Flyes: 3 sets of 12, 10, 8 reps (rest 1-2 minutes between sets)
Core:
- Sit-ups with Twist: 3 sets of 20 reps (rest 30-60 seconds between sets)
- Hanging Knee Raises with Twist: 3 sets of 20 reps (rest 30-60 seconds between sets)
Optional Cardio (20 minutes): High-Intensity Interval Training (HIIT) – 1-minute run followed by 1 minute walk, repeat for 20 minutes
Day 5: Back & Biceps
- Hex Bar Deadlift: 3 sets of 12, 10, 8 reps (rest 2-3 minutes between sets)
- Wide Push-ups: 4 sets of 25 reps (rest 30-60 seconds between sets)
- Cable Rows: 3 sets of 10 reps (rest 1-2 minutes between sets)
- Chin-ups: 4 sets of 10 reps (rest 30-60 seconds between sets)
- Wide-Grip Lat Pulldowns: 3 sets of 12, 10, 8 reps (rest 1-2 minutes between sets)
Core:
- Bicycle Crunches: 3 sets of 20 reps (rest 30-60 seconds between sets)
- Russian Twists: 3 sets of 20 reps (rest 30-60 seconds between sets)
Cillian Murphy Diet and Nutrition
Cillian Murphy’s diet focuses on maintaining a lean physique through a calorie deficit.
- Three meals per day: Breakfast, lunch, and dinner.
- Focus on whole foods: Likely includes lean protein sources, complex carbohydrates, and healthy fats.
- Breakfast: Eggs, fruits, cottage cheese
- Lunch: Brown rice, fish, multivitamins
- Dinner: Sweet potatoes, lean protein (e.g., tenderloin), green salad
Macronutrients
- Protein: Lean sources like fish, chicken, and beans for muscle building and repair.
- Carbs: Complex carbs like brown rice, and sweet potatoes for sustained energy.
- Healthy Fats: Nuts, seeds, avocados for hormone production and satiety.
Supplements
- Protein Shakes: Convenient way to boost protein intake, especially post-workout.
- Multivitamins: These may fill nutritional gaps if food choices are limited.