If you are a fan of marvel like myself, you've probably heard of the Netflix series daredevil starring charlie cox.

It definitely has been much better than I expected (I wasn't a huge fan of agents of shield...but that's just my opinion) and there was one thing I couldn't help but notice as a personal trainer and fitness coach.....




Matt murdock has a pretty good physique. I mean he has to right? It's not your typical superhero physique however; he's actually pretty lean but still has the strength despite his lack of any special superhero strength.

So how do you get the daredevil physique?

Well I can tell you now that I'm the MOST qualified person to tell you because...well I simply share the same physical characteristics as daredevil.


And no I'm not blind....Anyways let me break down the three essential elements to building a daredevil physique....


1. Calisthenics
Calisthenics (body weight exercises) is a great way to promote strength, posture, stability, as well as facilitate overall muscular tone. Pull ups, dips, pushups, handstand pushups among others are great for getting the daredevil physique.

2. Rest-Pause Training With Weights
This type of weight training is using a relatively lower weight (about 50-60% of your max) and going for a high rep range followed by very short rest periods. This will facilitate muscular growth and recruit the muscle fibers in charge of promoting hypertrophy.

3. Full body workouts incorporating weights and calisthenics.
What's the point in being able to bench press twice your body weight, but can't do a single pull up? What's the point in being able to do 30 Pull ups but bench less than your own body weight?
For the best muscle growth for asthetics AND strength and posture, you need to incorporate both into your training. The daredevil physique is very even and there is no imbalances in his muscles.

Here's a workout I recommend you try for 3 weeks
Monday - RPT (rest pause training)
Shoulder raises 1 Activation set for 10-15 reps, followed by 4-6 reps with 10-15 sec rest between.
Shoulder press 1 Activation set for 10-15 reps, followed by 4-6 reps with 10-15 sec rest between.
Incline Bench press 1 Activation set for 10-15 reps, followed by 4-6 reps with 10-15 sec rest between.
Hand Stand Pushups/Pike Pushups 30 Reps for 3-5 sets

Tuesday - Pull Ups + Dips
Supinated Pull Ups - 10-15 Reps for 3-5 Sets (Hold the last rep for 10 seconds)
Dips - 10-15 Reps for 3-5 Sets (hold last rep in negative position for 10 seconds)
Pronated Pull Ups - 10-15 Reps for 3-5 Sets (Hold last rep for 10 seconds)
L Sit on parallel bars - Hold until failure for 5 sets

Wednesday:
Rest

Thursday RPT:
Goblet Squats - 10-15 Reps 3-5 Sets
Box Jumps - 10-15 Reps 3-5 Sets
Bulgarian Squats - 10 - 15 Reps for 3-5 Sets
Calf Raises - 10-15 Reps for 3-5 Sets

Friday: (RPT + Body Weight Training)
(Pronated) Pull Ups - Go until failure
Incline Dumbell Press - 1 Activation Set 10-15 Reps followed by 4-6 reps with 10-15 sec rest between
Dips - Go until failure
Skull Crushers - 1 Activation set 10 - 15 Reps followed by 4-6 reps with 10-15 sec rest.
Bicep Curls - 1 Activation Set 10-15 reps followed by 4-6 Reps with 10-15 sec rest.

There you go!

Best,
Taylor Kelley

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