Anthony Mackie knew stepping into the role of Captain America wasn’t just about looking the part—it required becoming stronger, faster, and more resilient. For Captain America: Brave New World, Mackie took his training to new heights, focusing on functional fitness that would help him meet the physical demands of portraying a superhero.
Unlike many Hollywood transformations that prioritize aesthetics, Mackie’s approach was rooted in strength, agility, and durability. In interviews with Men’s Journal and Vanity Fair, Mackie shared how his daily workout routine went beyond cosmetic gains, prioritizing functional movements, core strength, and explosive power. His strategy was clear: train hard, train smart, and let rest days play an equally important role.
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A Look at Anthony Mackie’s Training Routine
Mackie’s training plan included a mix of strength training, core exercises, and cardio, along with an intense weekly workout split that hit every major muscle group. To warm up before lifting weights, Mackie would run 4 miles to the gym—a ritual he described in Vanity Fair as his way to mentally and physically prepare for the workout ahead.
His strength routine followed a traditional bodybuilding split, alternating between muscle groups throughout the week:
- Monday: Chest and triceps
- Tuesday: Back and biceps
- Wednesday: Legs and shoulders
- Thursday-Saturday: Repeat the cycle
- Sunday: Rest day
Mackie also prioritized core training, performing a 20-minute ab workout every day. His dedication to core strength wasn’t just for aesthetics—it helped him meet the physical demands of the role, particularly during stunt-heavy scenes involving flying harnesses and high-impact movements. “Core strength is always the foundation of my workouts,” he told Men’s Journal.
Core Strength: The Secret Weapon of a Superhero
For Mackie, core strength was crucial, especially for stunts that required prolonged planking positions, pulling himself up quickly, or stabilizing while suspended in midair. In his Men’s Journal interview, he explained how core training prepared him for scenes where his Captain America suit’s retractable wings came into play.
Functional core exercises like planks, rollouts, and hanging leg raises became staples in his training. These moves not only enhanced his endurance but also helped prevent injury—essential for a physically demanding role.
Mackie’s Favorite Exercises
While Mackie’s workouts targeted every muscle group, he admitted that he has a special love for leg day. In his Men’s Journal interview, he revealed, “I love doing legs. I’m into deadlifts, squats, lunges, and burpees. Anything with legs—I’ll do it.” These exercises were key for building lower-body strength, which translates to improved overall athleticism and power.
When it came to sculpting his upper body, Mackie focused heavily on shoulder training. “If your shoulders are looking great, everybody’s like, ‘Oh, he has nice shoulders,’” he said. His go-to moves included overhead presses and lateral raises, which helped build strength while creating the broad, powerful look audiences expect from Captain America.
How You Can Train Like Anthony Mackie
Inspired by Mackie’s superhero transformation? While not everyone needs to prep for intense stunt work, his workout style offers plenty of benefits for anyone looking to improve strength, endurance, and agility. Here’s a sample workout inspired by Mackie’s routine:
Full-Body Superhero Circuit
- Deadlift – 4 sets of 8 reps
- Builds strength in the posterior chain (hamstrings, glutes, and lower back).
- Overhead Press – 3 sets of 12 reps
- Targets the shoulders and core, improving upper body strength and stability.
- Lunges – 3 sets of 10 reps per leg
- Strengthens the lower body and improves balance.
- Plank Variations – 3 sets of 45 seconds
- Enhances core stability and endurance.
- Squat Jumps – 3 sets of 12 reps
- Develops explosive power and agility.
Recovery and the Power of Rest
Even superheroes need a break. Mackie emphasized the importance of rest in maintaining his performance and preventing burnout. “Sunday is my rest day,” he told Buzzfeed. “You can’t push your body to its limits without giving it time to recover.”
Recovery isn’t just about taking a day off—it’s about optimizing sleep, staying hydrated, and listening to your body’s signals. Mackie’s approach to fitness highlights the balance between intense training and intentional recovery, ensuring his body stays strong and resilient.
The Superhero Mindset
Mackie’s journey to becoming Captain America is proof that a superhero physique is built with consistency, hard work, and smart training. His workout philosophy—a combination of strength, core stability, and explosive power—offers a blueprint for anyone aiming to reach new fitness heights.
Whether you’re preparing for the big screen or simply want to feel stronger and more athletic in your daily life, Mackie’s training routine is a powerful reminder: focus on function first, and the superhero physique will follow.
