Who says superheroes have to be compulsorily male? One of the first superhero movies to feature a female lead, "Wonder Woman" was a sensation when it was released in 2017.
In this film, Gal Gadot plays Diana, an Amazonian warrior who looks like a goddess. The Israeli actress' physique has women wondering how they can gain muscle and tone to approximate Wonder Woman's physique.
In the DC Comics universe, Diana is the Princess of the Amazons and lives on a hidden island paradise. She trains her whole life to be a warrior and has the opportunity to save the world when a World War I pilot crashes on their shore.
In our real world, Gal Gadot trained for nine months and put on over a dozen pounds of muscle to achieve the goddess-like physique to play her role.
Wonder Women's Physique: A Bikini Body Physique?
A physical Bikini Body is neither skinny nor bulky. It is especially sought after by women who want to be healthy, strong and fit at the same time. That means muscle definition, ideal proportions, and a powerful, strong physique. (Like Wonder Woman herself.)
To achieve this look, you need to have well-proportioned legs, hips, waist and upper body. Slim, powerful legs, shapely buttocks, a slim, firm waist and a toned bust will give you a goddess-like physique that no one can ignore.
Unfortunately, the fitness industry misleads women on how to eat and train to get the body they want. Eating less than 1,000 calories a day, doing endless spinning, group and cardio classes, and weight training sessions that are too light and in long sets can help you lose weight. But if your goal is to look like Gal Gadot in "Wonder Woman," you need to put on some muscle (tone up to get some curves) in the right places and in the right amounts, and you'll need an entirely different training and nutrition program.
That's why I created the Bikini Body program to help thousands of women achieve a goddess-like physique. This program is specifically designed for women to tone their muscles proportionately and eat properly to lead a healthy lifestyle and achieve their goals without frustration.
The main characteristics of Gal Gadot's Physique
Gal Gadot is 5'10" and weighs about 110 pounds. She hovers between 15 and 18% of body fat in "Wonder Woman" and in "Justice League."
Gal was a model before she became a Hollywood superstar. As a model, she weighed about 100 pounds. The 34-year-old actress gained about 10 pounds of muscle to look like the DC Comics superhero.
Gal Gadot has a slim and trim physique. However, she has put on muscle in her legs, buttocks, back and shoulders for the role. Most of the of women are afraid to gain muscleThe reason for this is because you are not sure of your body size, thinking that it would look too big, or because you are afraid of looking like a man. But strategic training to gain muscle will shape your body, not make you bulky or bodybuilt. Gal Gadot's "Wonder Woman" workout is designed to give you athletic legs, shapely buttocks, rounded hips and a toned bust.
Wonder Woman" Gal Gadot's training program
To perfectly embody her role and make it believable in Wonder Woman but also in Batman VS superman, Gal Gadot called upon the same physical trainer and coach as Henry Cavill for Superman. Gal Gadot's trainers are Mark Twight and Thomas Bradley from Gym Jones.
Former model, Gal Gadot has transformed herself into a stronger woman. Indeed, due to her tall stature she was very slender and even almost a little too thin. She built a body capable of executing the action sequences as seen in the film. Standing in front of Batman (Ben Affleck's training) and Superman (Henry Cavill's training) was no small feat. Here is Gal Gadot's Wonder Woman training and diet illustrating how she was able to transform her body.
Gal Gadot Wonder Woman: Her training principle
Training:
A beauty queen at 18, and a model for most of her life, Gal Gadot developed a slim, trim body. As Wonder Woman, she had to give an impression of strength and power, but also sexy. The role of Wonder Woman was action-packed, so her workout was cardio combined with weight training.
Diet:
The Gal Gadot diet for Wonder Woman is based on three principles: eat meals based on green vegetables and proteins, drink 2.5 L of water every day and make balanced choices by integrating the fact that her food is her fuel.
Physics:
Getting the body of Wonder Woman requires going to the gym for about an hour a day to work out. However, getting enough sleep and proper nutrition are essential for recovery and progress. It's not just the hour you spend in the gym, but the other 23 hours of the day that are equally important.
Gal Gadot combined cardio, martial arts and weight training for several months to achieve her physique.
Gadot's weight training involved bodybuilding moves such as squats and deadlifts. She also did push-ups, pull-ups and lunges to strengthen his body.
When she started, Gadot wasn't able to perform a single pump. She incorporated the principle of progressive overload to develop her strength. By the end of her training program for the film, she was able to perform multiple push-ups and pull-ups with relative ease.
Gadot combined her weight training with cardio training to minimize her fat gain during her weight training phase. She also strengthened her abdominal muscles by training her abs. In combination with the Bikini Body program I recommend you to integrate the abs and flat stomach program to burn even more calories and shape your abs.
Number of training sessions per week :
The "Wonder Woman" training program is a 3 session per week strength training program coupled with some intermediate cardio. It combines heavy lifting and bodyweight exercises. Each workout will last approximately 45 minutes to 1 hour, which is all you need to get the Bikini Body physique of your dreams.
MONDAY : LEGS, SHOULDERS, ABS
Squat: 4 X 8
Straight legged deadlift: 4 X 8
Walking Lunges 4 X 12
Military standing bench press 4 X 8
Side elevations 4 X 15
Crunch on ball 4 X 15
Bust rotation with medicine ball 4 X 20
Front gainer 2 X 1 minute
WEDNESDAY: PECTORALS, BACK, ABS
Inclined barbell bench press: 4 X 8
Dumbbell Curl: 4 X 12
Pumps : 4 X MAX
High pulley pull: 4 X 10
Bent-over Rowing: 4 X 8
Deadlift: 4 X 6
Knee raise to the Roman chair: 4 X 15
Lateral gain : 3 X 45 seconds on each side
FRIDAY: LEGS, ARMS, ABS
Leg curl: 4 X 12
Bulgarian squat: 4 X 10
Hip Thrust: 4 X 8
Curl pupil bar Ez in Superset with Barre au front : 4 X 10
Dumbbell curl on inclined bench in Superset with high pulley extension on rope: 4 X 12
Dips between 2 benches: 4 X 15
Crunch on bench : 4 X 15
Oblique crunch on ball: 4 X 15
Vacuum to train for a flat stomach.
Wonder Woman's tips for a good warm-up:
Take the time to warm up before each workout by gradually increasing your heart rate and body temperature:
Jumping jack
Skipping rope.
Then, for the first exercise of each workout do at least 2 warm-up sets at 60% of the weight you normally use for the exercise in question before putting on your working weight.
To gain strength and muscle volume, progressive overload is essential. The Bikini Body program uses this principle to progress each week.
Your goal is to reach the indicated number of repetitions without degrading the technique (technical failure).
You can gain strength and transform physically by following the "Wonder Woman" workout program but without a proper nutritional plan, achieving Gal Gadot's physique is not realistic. Your diet is the most important part of any fitness program. What you eat is essential to sculpting your body and accounts for 70% of your bodybuilding results.
Whether you want to lose fat or gain muscle, the Bikini Body Program's nutrition guide can help you achieve your goals with a precise, personalized eating plan.
Looking for calibrated nutrition?
Other articles to read :
3 exercises for a beautiful buttocks
How to look good in your sportswear?
3 Comments
hello julien
You wrote a nice article, but is this training suitable for beginners?
thank you in advance for your answer
You can follow this training as a beginner, you will just have to adapt the loads and increase them gradually as you progress.
Thank you for this clarification