Cillian Murphy’s Workout Routine & Diet Plan

Cillian Murphy's workout routine and diet plan

Get all the information about the Irish actor Cillian Murphy’s workout routine and diet plan and discover the secret behind his fit and lean physique.

Cillian Murphy was born May 25, 1976, in Douglas, Cork. he started his career as a rock musician but declined a record deal and decided to join acting instead. 

We can all agree that he made the right decision because he has been part of the most iconic and influential projects in the film industry. Murphy’s acting skills enabled him to appear in many different notable films like Sunshine, Watching the DetectivesThe Dark Knight, The Edge of LoveA Quiet Place Part II, etc. 

Besides his stunning acting career, Cillian Murphy’s lean and fit physique inspires and is admired by a lot of his fans, and most of the want to know the secret behind it.

Well, the secret is very simple he follows a light but effective workout routine and also a very strict diet plan.

So within this article, we will be throwing light on everything about Cillian Murphy’s workout routine and diet plan that enables him to stay lean and fit all year round. Just keep reading.

Cillian Murphy’s Stats

Height: 175 cm – 5’9”

Weight: 70 kg – 155 pounds

Age: 46 years old

Birthday: 25th of May, 1976

Accolades: National Television Award, Winner, 2020

Cillian Murphy’s Workout Routine

Cillian Murphy's workout routine

Image source @cillianmurphyofficially Instagram

Cillian Murphy likes working out but he prefers exercises that help him stay lean and fit instead of bodybuilders exercises. So for this reason his workout plan mostly consists of exercises that can help him perform challenging roles in movies rather than building muscles.

Cillian Murphy’s workout program is a popular push-pull method that enables him to train his entire body 4 days a week, and on other days he either takes a rest or performs outdoor activities like hiking, walking, etc.

When he is in the gym he ensures to train each of his major muscle groups at least once a week, but for his core, he trains at least 3 to 4 times a week.

To improve his cardiovascular health and stamina, Murphy likes performing intense cardio sessions regularly. This also helps him burn off excess calories.

You might also like; Joe Manganiello’s Workout Routine & Diet Plan

Below we have given you Cillian Murphy’s workout routine in detail;

Monday: Chest, Triceps, and Core

  • Push Ups: (4 sets x 25 reps)
  • Bench Press (3 sets x 12,10,8 reps each)
  • Incline Dumbbell Press: (3 x 12,10,8 reps each)
  • Cable Triceps Exceptions (3 sets x 10 reps)
  • Sit Ups (3 sets x 20 reps)
  • Leg Raises: (3 sets x 20 reps)
  • Cardio (optional): High-Intensity Interval Training (HIIT), (20 minutes)

Tuesday: Lower Body and Core

  • Squat: (3 sets x 12,10,8 reps)
  • Leg Press: (3 sets x 12,10,8 reps)
  • Standing Calf Raise: (4 sets x 25 reps)
  • Glute Ham Raises (3 sets x 10 reps)
  • Barbell Lunges: (4 sets x 10 reps)
  • Cable Crunches: (3 sets x 20 reps)
  • Hanging Leg Raises: (3 sets x 20 reps)


Cillian Murphy usually takes a rest on Wednesdays. 

Thursday: Shoulders, Traps, and Core

  • Military Press: (3 sets x 12,10,8 reps)
  • Dumbbell Front Raises: (4 sets x 25 reps)
  • Dumbbell Shrugs: (4 sets x 10 Shrugs)
  • Hang Cleans: (3 sets x 10 reps)
  • Sit Ups: (3 sets x 20 reps)
  • Hanging Leg Raises: (3 sets x 20 reps)
  • Cardio (Optional): 20 Minutes High-Intensity Interval Training

Friday: Back and Biceps

  • Deadlift: (3 sets x 12,10,8 reps)
  • Pull Ups: (4 sets x 25 reps)
  • Chin Ups: (4 sets x 10 reps)
  • Wide grip Lat Pulldowns: (3 sets x 12,10,8 reps)
  • Seated Cable Rows: (3 sets x 10 reps)
  • Core (Optional) Bicycle crunches: (3 sets x 20 reps)
  • Cardio (optional): (20 minutes HIIT)


On Saturdays, Cillian Murphy usually dont go to the gym but instead goes for some outdoor activities like hiking. 


In addition to Wednesday, Sunday is also a rest and recovery day for Murphy.

Cillian Murphy’s Diet Plan

Cillian Murphy's diet plan

Image source @cillianmurphyofficially Instagram

Cillian Murphy ensures to eat healthy and nutritious food items that have all the essential nutrients which help his body to recover from his intense workouts.

To feed his body with enough calories Murphy eats 3 meals a day each of which is filled with major macros and micronutrients. Such a meal plan enables him to have a fit and lean physique all year round.

Also read about; Gerard Butler’s Workout Routine & Diet Plan

Below is Cillian Murphy’s diet plan that he follows currently; 


  • Eggs
  • Fruits
  • Cottage Cheese


  • Brown Rice
  • Fish
  • Multivitamins


  • Sweet potatoes
  • Tender Loin
  • Green Salad

Cillian Murphy’s Supplements

Cillian Murphy takes the following supplements to help fuel his gains;


  • Protein Shakes
  • Multivitamins

Wrapping Up

That’s all we have for you about Cillian Murphy’s workout and diet plan and by now we hope it has inspired you to also start on your fitness journey. And we think that is great.

But you should know that the Murphy workout program is designed specifically for burning calories while training all major muscle groups at least once a week. But his diet plan is just fine for those wanting to stay lean and in a caloric deficit.

But remember the most important thing is staying consistent with both your workout and nutrition plan because that is the only way you will be able to see results.

Don’t Miss;

Alan Ritchson’s Workout Routine & Diet Plan

Liam Hemsworth’s Workout Routine & Diet Plan

Mads Mikkelsen’s Workout Routine & Diet Plan

Leave a reply