Cillian Murphy Workout Routine for Peaky Blinders

Key Takeaways

• Cillian Murphy transformed his naturally lean physique through a rigorous 6–8 week fitness regimen before each season of Peaky Blinders.
• The Thomas Shelby workout includes a strategic 5-day training split focusing on developing lean muscle mass through compound movements targeting different muscle groups.
• Murphy's diet transformed from his normal vegetarian eating pattern to include significantly more protein during filming seasons supporting muscle development.
• SOLE SW180 and SW155 Adjustable Dumbbells provide the progressive resistance essential for Murphy's transformation routine.

How Cillian Murphy Transformed Into Thomas Shelby

Cillian Murphy's transformation into the intimidating gang leader Thomas Shelby didn't happen overnight. The naturally slim Irish actor had to develop a specific physical presence to command respect as the calculating kingpin of Birmingham's most notorious criminal enterprise. 

At his natural state, Murphy stands at 5'9" with a slender build that's quite different from the imposing presence he projects as Thomas Shelby.

Murphy works out intensively for 6–8 weeks before filming each season of Peaky Blinders. This preparation period allows him to develop the necessary muscle mass, particularly in his chest, shoulders, and arms, giving him that distinctive silhouette in Shelby's trademark three-piece suits. 

The transformation is subtle but significant—adding enough muscle to convey power while maintaining the lean, hungry look of a man who came up through hardship. 

The Peaky Blinders Workout Split

The Thomas Shelby physique requires a balanced approach that develops full-body strength with emphasis on the upper body.

Murphy's workout routine likely follows a 5-day split that targets different muscle groups while incorporating enough recovery time to prevent overtraining. 

What makes this program effective is its focus on compound movements that engage multiple muscle groups simultaneously—exactly the kind of functional strength a street fighter from post-WWI Birmingham would possess.

5-Day Training Schedule:

• Monday: Chest and Triceps
• Tuesday: Back and Biceps
• Wednesday: Shoulders and Traps
• Thursday: Legs and Core
• Friday: Full-Body Circuit
• Saturday/Sunday: Active Recovery (Walking, Hiking)

Strength Training Routine

Day 1: Chest and Triceps

The first day targets the chest and triceps, building the powerful upper body foundation visible in Shelby's fitted waistcoats. The session includes dips and tricep extensions developing the arm definition necessary for scenes where Shelby rolls up his sleeves. 

Day 2: Back and Biceps

On day two, Murphy focuses on developing the powerful back and arm strength that allows Thomas Shelby to command respect. This session emphasizes pulling movements like deadlifts and bent-over rows performed. The routine concludes with isolation exercises including hammer curls and concentration curls that develop the defined arms needed for those iconic scenes where Shelby handles business personally.

Day 3: Shoulders and Traps

The third day targets the shoulders and trapezius muscles, which are crucial for achieving Thomas Shelby's imposing silhouette. Military presses form the foundation of this workout, developing the deltoid muscles from multiple angles. Lateral raises help create width across the shoulders, while upright rows target the traps and deltoids simultaneously.

Heavy shrugs performed for 4 sets of 15 reps build the upper trapezius muscles, contributing to the thick, powerful neck that communicates strength and resilience—qualities essential for a man who survived the trenches of World War I. This shoulder-focused day is strategically placed mid-week, allowing for recovery from more demanding chest and back workouts.

Day 4: Legs and Core

While Thomas Shelby's suits often conceal his lower body, Murphy doesn't neglect leg training. Day four focuses on building functional lower body strength through exercises like squats, lunges, and leg presses performed at moderate weights for 3–4 sets of 10–15 repetitions. 

The session concludes with intensive core work including planks, Russian twists, and hanging leg raises that develop the midsection strength visible in scenes where Shelby removes his shirt.

Day 5: Full-Body Circuit

The final training day incorporates high-intensity circuit training that mirrors the explosive energy Shelby needs in the show's action sequences. Murphy moves through 5–6 stations with minimal rest, performing exercises like burpees, medicine ball slams, kettlebell swings using adjustable weights, and boxing drills. 

This metabolic conditioning strips away any excess body fat to maintain Shelby's lean appearance while improving endurance for long filming days. The circuit typically runs for 30-45 minutes, concluding with a thorough cool-down.

Murphy's Diet Plan for Peaky Blinders

Cillian Murphy's physical transformation for Peaky Blinders extends beyond the weight room into the kitchen, with nutrition playing a crucial role in adding lean muscle.

Daily Meal Structure

Murphy's meal timing is strategically designed to support his training schedule, with larger carbohydrate portions clustered around his workouts. He typically consumes 5-6 smaller meals throughout the day rather than three larger ones, which helps maintain steady energy levels and supports muscle recovery.

Breakfast usually consists of protein-rich foods like egg whites or a plant-based protein shake, paired with complex carbohydrates such as oatmeal and fresh fruits. 

Lunch and dinner feature lean proteins, abundant vegetables, and measured portions of complex carbohydrates like brown rice, quinoa, or sweet potatoes. 

Hydration plays a crucial role, with Murphy consuming approximately 3-4 liters of water daily during training phases.

Build the Thomas Shelby Physique With SOLE

The SW180 Adjustable Dumbbells provide essential progressive resistance for Murphy's transformation routine, while the Equipment Mat supports proper form.

The SOLE SW180 and SW155 Adjustable Dumbbells provide the progressive resistance essential for Murphy's transformation routine with 16 weight options from 5–80 pounds. Build chest and triceps with bench presses starting at 20–30 pounds, progressing to 40–60 pounds for working sets. 

The Equipment Mat provides cushioned support for floor-based exercises—core work building midsection strength, push-up variations developing chest and triceps, and full-body circuit training creating the metabolic conditioning that maintains Shelby's lean appearance. 

The generous 36.5" x 78" size accommodates all movements, while the non-slip surface prevents sliding during explosive exercises.

The FREE SOLE+ App delivers structured programs. The app provides exercise demonstrations, tracks transformation progress, and monitors muscle development—all without expensive monthly subscriptions saving thousands of dollars annually.

Check out SOLE fitness equipment today!

Frequently Asked Questions (FAQs)

How long did it take Cillian Murphy to transform for Peaky Blinders?

Murphy dedicates 6–8 weeks before each filming season to intensively prepare his body for the role of Thomas Shelby. This transformation period allows him sufficient time to add lean muscle mass, particularly to his upper body, while maintaining the character's signature lean physique. 

Did Cillian Murphy use a personal trainer for his Peaky Blinders workout?

While Murphy hasn't publicly disclosed specific details about his training team, it's standard practice for actors in major productions to work with professional fitness coaches. For a physically demanding role spanning multiple seasons, Murphy likely collaborated with a personal trainer who specialized in creating lean, athletic physiques rather than bulky builds. 

Can women follow the Cillian Murphy workout routine?

The core principles of Murphy's Peaky Blinders workout routine are absolutely suitable for women seeking to develop lean muscle definition and functional strength. The program's emphasis on compound movements, moderate weights with higher repetitions, and balanced full-body development creates an excellent foundation for any fitness enthusiast regardless of gender. 

How does SOLE equipment support comprehensive training for building the Thomas Shelby physique?

SOLE equipment provides the complete foundation for achieving the Thomas Shelby physique through progressive resistance, proper form support, and structured programming. The SW180 Adjustable Dumbbells are essential for Murphy's transformation routine, offering 16 weight options from 5-80 pounds enabling the systematic progression crucial for developing lean muscle mass on a naturally slim frame. The Equipment Mat provides essential cushioned support for floor-based exercises throughout Murphy's routine with superior cushioning protecting elbows, back, and tailbone during core work.