Train Like Simu Liu with his SHANG CHI Workout

Austin Gayne |

Simu Liu Workout Overview

While preparing for the Role of SHANG CHI, Simu Liu knew he had some work to do. Despite having knowledge of martial arts like Wing Chun and Taekwondo, he admitted that he wasn’t in the physical superhero shape most fans are used to seeing. To help prepare him physically for the role, Simu teamed up with personal trainer Bart Kwan, who created a Shang-Chi workout plan that includes martial arts, strength training and functional training with the end goal adding more muscle. “Obviously, learning the martial arts is a big part of my training, but the other part of being a Marvel superhero is, well, looking like a superhero,” Liu said.

“So when we were building that superhero workout, that Marvel body, it was really important for us not to sacrifice range of motion and explosiveness, because I’ve still got to be able to throw a punch at the end of the day.”


We created a PDF Downloadable workout plan, tap here to download the workout plan



Simu Liu's SHANG CHI Workout Plan

As a training rule, Simu Liu’s workout focuses on supersets to maximize efficiency. Specifically, his supersets include a weight based followed by a bodyweight exercise. This type of training allows Liu’s body to get accustomed to working against resistance before immediately removing it to increase power. Below is the workout plan his trainer Bart Kwan created for him Shang Chi

Recommended Workout Schedule

Sunday: Rest
Monday: Workout #1
Tuesday: Workout #2
Wednesday: Rest
Thursday: Workout #1
Friday: Workout #2
Saturday: Rest


Workout #1: Cardio and Endurance


  • Air Bike for 5 minutes


1A. Barbell Deadlift with band – 5 supersets of 5-10 EXPLOSIVE LIGHT reps

1B. Box Jumps – 5 supersets of 5 reps

2A. Sled Push to Sprint – 5 supersets of 20 yards

2B. Rotational Med Ball Slam – 3 supersets of 5 per side

3A. Lat Pulldown – 3 supersets of 15 reps

3B. Dumbbell Lateral Raise – 3 supersets of 15 reps


Workout #2: Upper Body Muscle Building 

*While the above workout will keep you lean and increase explosive power, it’s not the only aspect of Simu Liu’s workout plan. Simu Liu also undertakes a strength training which helps him build bigger shoulders and a more muscular upper body. In a video posted to Instagram, Liu confirmed he does perform standard lifting movements, once again focusing on compound lifts. Here is Simu Liu’s workout guide for strength training.



Exercise 1: Heavy Barbell Deadlifts – 5 sets of 5 reps Exercise

2: Kettlebell Swings – 5 sets of 25 reps

Exercise 3: Incline Dumbbell Bench Press – 4 sets of 12-15 reps

Exercise 4: Dumbbell Arnold Press – 4 sets of 12-15 reps

Exercise 5: Barbell Bent-Over Row – 4 sets of 12-15 reps


Final Note

Unlike some of the other actor workout programs, this plan is suitable for beginners to try out and stick to. Remember, there are compound exercises in this program which can be dangerous if done improperly, so we recommend only doing this workout plan with a personal trainer to guide you or with light weight in order to learn how to properly perform each exercise.


Sources: Mens Health, Instagram

1 comment

I want to learn fighting tricks and martial art and flipping like simu liu (shang chi)

by Sakha Khan | on

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