Train Like Gal Gadot: The Strength, Conditioning & Combat Routine Behind Wonder Woman

Gal Gadot didn’t just play Wonder Woman — she became her. Transforming from model and actress into a physically powerful, combat-ready superhero took months of focused, intelligent training. The result was a lean, athletic and battle-hardened look that defined the modern female action hero.

Working with Mark Twight, the same strength coach who trained the cast of 300, Gal followed a performance-based program that developed her strength, explosiveness, mobility and screen-ready muscle tone. In this article, we break down her verified Wonder Woman-era training plan, giving you the tools to train like a warrior yourself.

The Foundation of Gal Gadot’s Training: Power, Function & Feminine Strength

Gal Gadot trained for five to six hours a day during her Wonder Woman prep, but her core gym routine was a focused 1.5-hour strength and conditioning session. The goal wasn’t just looking strong, it was becoming strong: building the power, posture and endurance needed for sword training, horse riding, stunts and high-volume filming days.

Her training focused on:

• Foundational strength training (deadlifts, squats, pull-ups)

• High-intensity interval conditioning for endurance and leanness

• Mobility and posture work to support on-screen movement

• Combat and stunt drills, including swordplay and martial arts

• Clean nutrition and structured recovery to fuel the transformation

“I did two hours of gym work, two hours of fight choreography and two hours of horseback riding. Every. Day.” – Gal Gadot, on Wonder Woman prep

Gal Gadot’s Weekly Workout Routine (Wonder Woman-Era Training)

Gal Gadot’s Workout Plan

Monday – Lower Body Strength & Core

• Barbell Back Squats – 4 sets x 8 reps

• Romanian Deadlifts – 4 sets x 10 reps

• Walking Lunges with Dumbbells – 3 sets x 20 steps

• Glute Bridges or Hip Thrusts – 3 sets x 15 reps

• Weighted Plank Holds – 3 x 45 seconds

• Hanging Leg Raises – 3 sets x 12–15 reps

These strength movements built the base for Gal’s grounded, powerful presence on screen.

Tuesday – Conditioning & Combat Movement

• Sled Pushes or Battle Ropes – 5 rounds x 30 seconds

• Jump Rope Intervals – 10 minutes (30s on / 30s off)

• Agility Ladder Work – 4 sets

• Box Jumps – 3 sets x 12 reps

• Sword Choreography or Kickboxing Drills – 30–45 minutes

These explosive drills developed functional fitness, stamina and combat readiness.

Wednesday – Upper Body Strength & Core

• Deadlifts – 4 sets x 6–8 reps

• Pull-Ups (Assisted if needed) – 4 sets to failure

• Overhead Press – 4 sets x 10 reps

• Push-Ups (Weighted or Incline) – 3 sets x 15 reps

• Russian Twists with Medicine Ball – 3 sets x 20 reps

• Side Planks with Reach-Through – 3 sets x 12 reps per side

This day emphasized upper-body definition, shoulders, arms and core, essential for Gal’s powerful silhouette.

Thursday – Mobility & Recovery

• Dynamic Stretching Sequence – 20 minutes

• Foam Rolling & Hip Mobility Flow – 15 minutes

• Yoga-Inspired Recovery Workout – 30 minutes (focus: thoracic spine, hips, hamstrings)

• Breathwork and Core Activation Drills

Recovery was key to avoid burnout and maintain flexibility after hours of stunt training.

Friday – Full-Body Strength + Conditioning Circuit

• Kettlebell Swings – 3 sets x 20 reps

• Burpees with Push-Up – 3 sets x 12 reps

• Dumbbell Thrusters – 3 sets x 15 reps

• Chin-Ups or TRX Rows – 3 sets to failure

• Wall Balls or Med Ball Slams – 3 sets x 20 reps

• 1-Minute Plank + Mountain Climbers – 3 rounds

This session mixed strength and sweat for athletic conditioning and muscle endurance.

Saturday – Martial Arts & Choreography

• Sword Training – 30–45 minutes (form, movement, control)

• Fight Choreography Rehearsal – 30 minutes

• Kickboxing or MMA Drills – 3–4 rounds x 3 minutes

• Mobility Flow and Cool-Down – 15 minutes

Gal trained like a real fighter, sharpening both her physical reflexes and on-screen confidence.

Sunday – Rest or Light Cardio

Light activity only — e.g., walking, yoga flow, or swimming. This day supported recovery and mental reset.

How to Adapt Gal Gadot’s Routine for Today

Gal’s plan is intense, but it can be simplified for everyday women seeking strength, tone and empowerment. Focus on 3–4 sessions per week, alternating strength and cardio. Use her structure as a guide:

• Day 1: Strength (Legs or Full Body)

• Day 2: HIIT or Conditioning

• Day 3: Strength (Upper Body + Core)

• Day 4: Mobility or Active Recovery

Use compound lifts for strength and pair them with short, sharp circuits to stay lean and conditioned. You don’t need hours in the gym, just consistency and intent.

Why Gal Gadot’s Workout Works

Gal’s transformation was driven by purposeful training, not endless cardio or aesthetics alone. Her workouts deliver results because they build the function behind the form: strength, power, agility and movement control. It’s a plan that builds real-world capability and confidence with the physique to match.