Daredevil Workout Routine: Train Like Matt Murdock in Real Life

In this newest segment of the Superhero Training series, we are covering Matt Murdock, aka Daredevil!

By the end, I will provide a workout plan to help you achieve a lean, muscular physique that is functional for street-level crime fighting!

Daredevil Physical Stats

Daredevil stands at around 6 feet tall and weighs anywhere between 185-200lbs. He's known for having an incredible physique with defining muscles and a lower body fat percentage, making him more functional for his crime-fighting. This is evident in his athletic ability, as seen in the comics and live adaptations. He has enhanced senses, acrobatic skills, and martial arts mastery, coming from different fighting styles - but we will get to the abilities later!

**Even if your physical characteristics don't match Daredevil's, anybody of any fitness level can utilize these training programs. Always remember to go at your own pace and build up over time.**

Daredevil Physique Ranking

Over at Superhero Flex, we devised a system for physique analysis. We call it the attainability scale.

This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.

Tier 1: Realistically achievable (Natty)

Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)

Tier 3: Not natty (requires PED's for maintenance)

Daredevil's physique is placed in the Tier 1 category!

For reference, we are using Daredevil's physique from the live-action TV Series portrayed by Charlie Cox!

This physique will probably be one of the more straightforward descriptions since it is a no-brainer that can be achieved with any body type.

Daredevil's muscularity, agility, and overall athletic build are within the range of what a highly trained and dedicated athlete can achieve through moderately intense physical training and conditioning.

No matter what, achieving a physique like any hero will require hard work and consistency. Still, this one is definitely not one to overthink or complicate.

Check out our other Tier 1 Characters: Spider-Man, Batman, Red Hood, Professor X, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost, Nathan Drake, Goku, Sonic the Hedgehog, Ichigo Kurosaki

Daredevil Physical Abilities:

Daredevil, also known as Matt Murdock, possesses crazy impressive physical abilities! As a character in Marvel Comics, his overall performance results from many factors, including his enhanced senses, martial arts mastery, acrobatic feats, and many more. Here is a detailed breakdown of what we know.

Enhanced Senses:

Despite being blinded by a chemical accident as a child, Daredevil's senses are super on point! His remaining senses were enhanced on a super-powered scale, having a radar sense that is basically a built-in GPS on gear; he can hear conversations from soundproof walls and is a much better and more technical fighter due to his blindness.

Acrobatics and Agility

Daredevil is an exceptional acrobat and gymnast. His agility is at a peak human level, allowing him to perform different flips and other stunts efficiently. This ability enables his body to perform with more versatility during fights. It gives him parkouring skills that allow him to travel on foot from building to building.

Martial Arts Mastery

Matt Murdock is a martial arts master trained by Stick, who is also limited to blindness. Daredevil is proficient in multiple martial arts styles, which include Judo, Boxing, Karate, and Ninjutsu. His main fighting style blends all these, making him a formidable fighter to even the Super-powered heroes.

Peak Human Strength and Endurance

While he isn't superhuman, his strength and endurance are still considered "Peak human." In certain comics, the cause of his blindness actually gave him a massive increase in strength, as he is seen efficiently handling lots of weight. He can also fight fatigue for long periods without falling short of fatigue. Generally, overall strength and cardiovascular endurance are still crucial for any hero - since these aspects play a huge role in building the foundation for martial arts.

Weapon Mastery

Daredevil is proficient with various weapons, including his signature billy clubs. These clubs can be used for melee combat, as projectiles, or even as a grappling hook. His accuracy with these weapons further enhances his combat capabilities.

Now that we have most of what we need on Daredevil, it's time to create our own workout.

From a gym bro’s perspective, here is what we need create a Daredevil training plan:

• Daredevil’s Athletic Performance 

• Daredevil’s General Strength for Muscle Building 

• Training Techniques for a toned, but robust physique 

The Daredevil Workout

Training Schedule: 6 days

Day 1: Agility and Martial Arts

1. Warm-up:

   • Jumping jacks

   • Dynamic stretches

2. Agility Training:

   • Cone drills (3 sets of 10 reps)

   • Ladder drills (3 sets of 12 reps)

   • Agility ladder footwork (3 sets of 15 reps)

3. Martial Arts Techniques:

   • Kickboxing drills (3 sets of 5 minutes)

   • Shadowboxing (4 sets of 3 minutes)

   • Focus on quick and precise strikes

4. Strength Training:

   • Bodyweight exercises (3 sets of 15 reps)

   • Medicine ball slams (4 sets of 12 reps)

   • Kettlebell swings (3 sets of 20 reps)

Day 2: Core and Flexibility

1. Warm-up:

   • Jump rope

   • Static stretches

2. Core Workout:

   • Planks (3 sets of 1 minute each)

   • Russian twists (3 sets of 20 reps)

   • Leg raises (3 sets of 15 reps)

3. Flexibility Training:

   • Yoga poses (downward dog, warrior poses)

   • Dynamic stretching

   • Mobility exercises

4. Cardiovascular Conditioning:

   • HIIT with sprints (5 sets of 30 seconds on, 30 seconds off)

   • Cycling or rowing (3 sets of 10 minutes)

Day 3: Strength and Muscle Building

1. Warm-up:

   • Light jogging

   • Arm circles

2. Compound Exercises:

   • Deadlifts (4 sets of 8 reps)

   • Squats (4 sets of 10 reps)

   • Bench press (3 sets of 12 reps)

3. Isolation Exercises:

   • Bicep curls (3 sets of 15 reps)

   • Tricep dips (3 sets of 12 reps)

   • Leg curls (3 sets of 12 reps)

4. Plyometric Exercises:

   • Box jumps (4 sets of 10 reps)

   • Burpees (3 sets of 15 reps)

   • Explosive push-ups (3 sets of 12 reps)

Day 4: Rest or Active Recovery

1. Rest Day or Active Recovery:

   • Light cardio (walking or swimming)

   • Foam rolling and stretching

Day 5: Full-Body Conditioning

1. Warm-up:

   • Jumping jacks

   • Arm swings

2. Functional Circuit (3-6 rounds x 30 seconds:

   • TRX Row

   • Bosu Ball Burpee

   • Battle ropes

   • KB Swings

Day 6: Flexibility and Recovery

1. Yoga or Pilates:

   • Focus on flexibility and balance

   • Deep stretching

2. Foam Rolling:

   • Target all major muscle groups

   • Release tension and improve mobility

Adjust the weights and intensity based on your fitness level, and gradually increase as you progress. Always consult with a fitness professional or healthcare provider before starting a new workout program.

Check out some more free workout plans from our Superhero Training Series: 

Superman |Jessica Jones | Deathstroke | Spider-Man | Batman | Blade | Moon Knight | Red Hood | Omni-Man | Professor X