Florence Pugh Thunderbolts Diet & Workout Routine

Key Takeaways

• Florence didn't just wing it for Thunderbolts; she followed a structured fitness program made for her character's physical demands. 
• Her training balanced strength, agility, and endurance, no one-dimensional workouts here. 
• Her plate was packed with protein-rich foods and plenty of water. 
• She combined heavyweight sessions with heart-pumping cardio and flexibility work. 
• SOLE versatile strength equipment provides everything needed to follow a comprehensive training program like Florence's without requiring a commercial gym.

Florence Pugh's Fitness Journey

Role in Thunderbolts

Florence Pugh's journey to becoming one of the fittest stars in Hollywood is nothing short of inspiring. She doesn't just act the part; she lives it. 

For Thunderbolts, she had to ensure her fitness level matched the demands of a superhero role. This meant diving deep into a fitness regime that would sculpt her body and enhance her performance on screen.

Florence's role required her to engage in intense workouts that would enhance her physical abilities. She worked closely with a team of trainers to develop a program that was both challenging and effective.

Fitness Goals

Florence's fitness goals for Thunderbolts were clear: increase strength, improve agility, and boost endurance. She knew that achieving these goals would both help her perform better on screen and contribute to her overall health and well-being.

To reach these goals, she focused on a combination of strength training, cardio, and flexibility exercises. This comprehensive approach ensured that she was building muscle, burning calories, and maintaining flexibility all at the same time.

Nutritional Plan

Florence understands the importance of fueling her body with the right nutrients to maximize her performance and recovery. Her diet is a vital part of her fitness journey, helping her achieve her goals efficiently. (Image courtesy of VOGUE)

Balanced Meal Structure

Florence's daily food intake revolved around balance and timing, not starvation. Her plate typically looked something like this:

Breakfast: Hearty oatmeal loaded with fresh berries, a sprinkle of nuts, and a dollop of Greek yogurt. Sometimes she'd pivot to eggs with avocado toast when she needed extra protein.

Lunch: A protein powerhouse: usually grilled chicken or fish with quinoa and a generous serving of colorful vegetables. Nothing fancy, just reliable fuel.

Dinner: Lean protein again (often baked salmon or turkey), paired with sweet potatoes and dark leafy greens. Simple, nutritious, and satisfying.

Snacks: Greek yogurt, handful of nuts, or fresh fruit to bridge the gap between meals.

Notice there's no mention of cabbage soup or lemon water fasts? That's because Florence focused on sustainable nutrition that would support her training, not leave her lightheaded during stunts.

Protein Sources

Protein became Florence's best friend during Thunderbolts prep. Her muscles needed constant repair and growth support, especially with her intensive training schedule. Her protein sources included:

• Lean meats like chicken breast and turkey
• Fish varieties including salmon, tuna, and cod
• Plant-based options such as lentils, chickpeas, and tofu
• Dairy proteins from Greek yogurt and cottage cheese
• Protein supplements when whole foods weren't practical between shoots

She aimed for protein at every meal, understanding its role in muscle recovery and development.

Hydration

Water doesn't get the glamorous spotlight in celebrity diet articles, but Florence made hydration a non-negotiable priority. She carried a water bottle everywhere: on set, in training, and during meetings.

Her daily goal? At least 3 liters of water, increasing on intense training days or when filming in hot environments. This wasn't just about quenching thirst but supporting:

• Optimal muscle function during workouts
• Recovery between training sessions
• Mental clarity during long shooting days
• Healthy skin appearance on camera

Sometimes, she'd add electrolytes to her water, especially after sweaty workouts or long days under hot set lights, but plain water remained her primary hydration source.

Workout Routine Overview

Florence's workout plan wasn't built around becoming a bodybuilder or marathon runner. It was a carefully balanced program designed to create a physique that could handle the specific demands of her Thunderbolts role. (Image courtesy of Collider)

Strength Training Focus

She hit the weights 3–4 times weekly, focusing on compound movements that gave her the most bang for her buck:

Lower Body Power: Squats, lunges, and deadlifts became her foundation, building the leg strength needed for explosive on-screen movements. She typically performed 3–4 sets of 8-12 reps, focusing on form over ego-lifting.

Upper Body Strength: Push-ups, pull-ups (assisted when necessary), and dumbbell presses developed the arm and back definition required for her character. She progressively increased weight while maintaining control throughout each movement.

Core Stability: Planks, Russian twists, and medicine ball work strengthened her center, which supported everything from stunts to proper posture during long shooting days.

Cardio Elements

Cardiovascular conditioning played a crucial role in building the stamina needed for action sequences that might require multiple takes over several hours.

Her cardio approach varied to prevent boredom and plateau:

• HIIT sessions 2–3 times weekly (20–30 minutes of sprint intervals or circuit training)
• Steady-state cardio 1–2 times weekly (30–45 minutes of jogging, cycling, or rowing)
• Incidental cardio through activities like hiking or dance classes, when her schedule allowed

This combination helped her build both the anaerobic capacity needed for explosive movements and the aerobic endurance required for sustained physical activity during long shooting days.

Flexibility and Recovery

Florence recognized that all the strength and cardio work in the world wouldn't matter if her body broke down. Flexibility training and proper recovery became non-negotiable components of her routine:

• Dedicated yoga sessions 1–2 times weekly to maintain mobility
• Daily stretching routines, especially for hips, shoulders, and spine
• Regular foam rolling to release muscle tension
• Occasional sports massage to address deeper tissue restrictions
• Adequate sleep (aiming for 7–8 hours nightly) to allow for muscle repair

Specific Exercises and Techniques

Weight Lifting Regimen

Florence's strength training followed a split routine that allowed adequate recovery while maintaining consistent progress. 

Day 1: Lower Body Focus

• Back Squats: 4 sets of 8–10 reps
• Romanian Deadlifts: 3 sets of 10–12 reps
• Walking Lunges: 3 sets of 12 steps per leg
• Calf Raises: 3 sets of 15 reps
• Glute Bridges: 3 sets of 15 reps

Day 2: Upper Body Push

• Incline Dumbbell Press: 4 sets of 8–10 reps
• Military Press: 3 sets of 10 reps
• Tricep Dips: 3 sets of 10–12 reps
• Lateral Raises: 3 sets of 12-15 reps
• Push-ups: 3 sets to near failure

Day 3: Upper Body Pull

• Assisted Pull-ups: 3 sets of 8–10 reps
• Bent-Over Rows: 4 sets of 10 reps
• Face Pulls: 3 sets of 15 reps
• Bicep Curls: 3 sets of 12 reps
• Renegade Rows: 3 sets of 10 reps per arm

Day 4: Core and Functionality

• Planks: 3 sets of 45–60 seconds
• Russian Twists: 3 sets of 20 reps
• Medicine Ball Slams: 4 sets of 15 reps
• Hanging Leg Raises: 3 sets of 12 reps
• Cable Woodchoppers: 3 sets of 12 reps each side

HIIT Sessions

High-Intensity Interval Training became Florence's go-to for building cardiovascular fitness while preserving muscle mass. Her typical HIIT workout looked something like this:

1. Warm-up: 5 minutes of light jogging or jumping jacks
2. 30 seconds of burpees
3. 30 seconds of rest
4. 30 seconds of mountain climbers
5. 30 seconds of rest
6. 30 seconds of kettlebell swings
7. 30 seconds of rest
8. 30 seconds of squat jumps
9. 30 seconds of rest
10. Repeat for 6–8 rounds
11. Cool-down: 5 minutes of walking and stretching

Yoga and Stretching

Her routine typically included:

• Vinyasa flow sessions to improve dynamic flexibility
• Yin yoga poses held for longer durations to release deep tissue tension
• Specific attention to hip openers, shoulder mobility, and spine health
• Breathing techniques that transferred to managing intensity during action scenes

Train Like Florence with SOLE's Complete Home Gym Solution

Want to transform your physique like Florence did for Thunderbolts? SOLE premium home fitness equipment makes it possible without needing a Hollywood gym membership. 

The SW180 Adjustable Dumbbells are perfect for Florence's upper body routine, allowing you to quickly switch between weights for exercises like her incline dumbbell presses, lateral raises, and bicep curls. Their balanced weight distribution provides the stability needed for controlled movements, just like Florence emphasizes form over ego-lifting.

SOLE's versatile strength equipment provides everything needed to perform Florence's comprehensive training routine, from adjustable dumbbells for her upper body work to the multi-position bench for her various pressing movements.

For her lower body work, pair the SOLE SW111 Olympic Barbell with the SW116 Weight Bench to tackle those back squats and Romanian deadlifts. The bench's 9 adjustable positions let you nail every angle of Florence's incline press work, while its solid 550-pound capacity gives you complete confidence during those heavy compound movements.

The SOLE Equipment Mat provides the perfect foundation for those HIIT sessions Florence loves, giving you a non-slip surface for explosive movements like burpees and squat jumps. Its cushioned surface protects your joints during high-impact exercises while defining your workout space.

For recovery, the mat doubles as the perfect surface for Florence's essential yoga and stretching routines. The cushioned support makes those longer-held yin poses comfortable, allowing you to focus on releasing tension rather than dealing with a hard floor.

The SOLE+ App completes your training experience with guided workouts that help you implement Florence's progressive training approach.

Ready to build your Thunderbolts-worthy physique? Check out the complete SOLE strength collection!

Frequently Asked Questions (FAQs)

What is Florence Pugh's typical breakfast?

Florence usually starts her day with a nutritious breakfast to fuel her morning. She often opts for oatmeal topped with fresh fruits and nuts. This meal provides a good balance of carbohydrates, fiber, and healthy fats, setting her up for a productive day.

How often does she work out each week?

Florence typically works out five to six days a week. Her routine includes a mix of strength training, cardio, and flexibility exercises. She believes in giving her body enough rest and recovery time to prevent burnout and injuries.

Does she follow any special dietary guidelines?

While Florence doesn't adhere to any strict diet, she focuses on eating whole, nutrient-dense foods. She prioritizes lean proteins, complex carbohydrates, and healthy fats in her meals. Her goal is to maintain a balanced diet that supports her active lifestyle.

Are there recovery days included in her routine?

Yes, Florence incorporates recovery days into her routine to allow her body to rest and repair. These days might include light activities like yoga or stretching, which help her stay flexible and reduce muscle soreness. Recovery is crucial for maintaining a sustainable workout routine.

What SOLE equipment would be best for following Florence's workout routine?

If you want to train like Florence at home, you'd want to start with the SW180 Adjustable Dumbbells and SW116 Weight Bench as your foundation. These two pieces let you knock out most of her upper body day; the dumbbells handle all those lateral raises and bicep curls, while the adjustable bench lets you hit those incline presses she loves. For her lower body work, add the SW111 Olympic Barbell for squats and RDLs. What's cool is that with just these three items, you can do about 80% of Florence's entire routine without needing a gym membership or a house full of equipment.