Celeb health

Winston Duke Workout Routine & Diet Plan

Winston Duke Workout

Winston Duke is an American actor who was born in Trinidad and Tobago. He is best known for playing M’Baku in the Marvel Cinematic Universe movies Black Panther and the Avengers. In 2019, Duke was also in Us, a horror movie by Jordan Peele.

Winston moved to the United States with his mother and sister when he was nine years old. He fell in love with theater and acting and hasn’t stopped since. He is a big guy with an impressive list of acting roles.

In this post, we talk about the workouts and diet Winston Duke probably does to get ready for roles. It’s not Winston Duke workout routine, but a collection of comments on his social media, interviews, and information from experts in the field.

What We Know Now

  • Height:‎ 6’4″
  • Weight: 220 pounds
  • Age: 35 years old
  • Birthdate: November 15, 1986
  • Awards: Black Panther won a Screen Actors Guild Award, Nine Days won a Denver International Film Award, and Black Panther won a Black Reel Award.

Also, read Danai Gurira Workout Routine & Diet Plan

Workout Principles

Winston always played sports as a kid and spent most of his time outside. He was athletic and liked to compete with his classmates and friends from a young age. He has diabetes in his family, so he uses fitness and working out to stay active, keep his blood sugar in a healthy range, and stay fit and strong.

Winston Duke Workout Routine

Winston Duke worked out six days a week, sometimes more than once a day, to get ready for Black Panther. He got up at 2:30 AM to have enough time to work out and prepare for his role as Lord M’Baku, the leader of the Jabari Tribe, a supervillain, and a man-ape. He did this so he could play the part of Lord M’Baku as well as he could.

Here is the Winston Duke workout routine:

Monday: Triceps and chest

Winston starts his week with a chest and triceps workout that works his whole upper body.


10-minute walk on the treadmill with an incline

Upper-Body Workout:

  • Do a bench press (5 sets, 12 reps)
  • Incline dumbbell press (3 sets, 12 reps)
  • Flys chest (3 sets, 10 reps)
  • Overhead tricep extension: three sets and 12 repetitions
  • Bench press with a close grip (3 sets, 10 reps)
  • Pushdowns on cables (3 sets, 10 reps)
  • Kickbacks from Cable (3 sets, 10 reps)

Tuesday – Back & Biceps

Winston Duke works out hard on back day, which is Tuesday. This helped him build muscle and get big for Black Panther.

  • Deadlift (5 sets, 12 reps)
  • Row by cable (3 sets, 12 reps)
  • T-bar row (3 sets, 10 reps)
  • Push up (3 sets, 10 reps)
  • Lat pull-up (3 sets, 12 reps)
  • Wide grip pull-up (3 sets, 15 reps)
  • Curl up preacher (3 sets, 12 reps)
  • Curl the cable from above (3 sets, 10 reps)
  • Cable bicep curl (3 sets, 10 reps)
  • Curls with a hammer (3 sets, 10 reps)

Wednesday – Shoulders & Traps

Winston Duke does this tough workout on Wednesday to work on his shoulders and traps:

  • Press the military (5 sets, 12 reps)
  • Shoulder dumbbell front raise (3 sets, 12 reps)
  • Shoulder fly (3 sets, 10 reps)
  • Arnold put out (3 sets, 10 reps)
  • Pull up (3 sets, 15 reps) (3 sets, 15 reps)
  • Barbell shrug (3 sets, 12 reps)
  • Hang neatly (3 sets, 10 reps)
  • Machine shrugs (3 sets, 20 reps)
  • The dumbbell shrug (3 sets, 20 reps)

Thursday: calves and legs

Thursday is Winston Duke’s leg day. With this program, the actor works out his buttocks, thighs, and calves:

  • Back squat (5 sets, 12 reps) (5 sets, 12 reps)
  • Leg press (3 sets, 12 reps)
  • Lunge (3 sets, 10 reps)
  • Front squat (3 sets, 10 reps) (3 sets, 10 reps)
  • Nothing (3 sets, 12 reps)
  • Calf raises (3 sets, 12 reps)
  • Curls of the hamstrings (3 sets, 10 reps)
  • Leg curl machine (3 sets, 10 reps)

Friday: Training for MMA

Winston Duke does mix martial arts training at least once a week to get ready for his many fighting roles in Marvel movies. Training in the MMA style is fast-paced, hard, and works the whole body.

Saturday – Rest

On Saturday, Winston Duke takes a break from his workout routine to give his muscles time to recover. He likes to hang out with his family, go outside, and take it easy.

Sunday – MMA Training

He is back in the gym with his trainer on Sunday for another MMA training session.

Winston Duke’s Diet

Winston Duke tries intermittent fasting and low-carb eating when he wants to lose weight. He eats mostly vegetables and seafood and avoids chicken, beef, and pork.

Winston stays away from simple carbs, processed foods, and refined sugar because he is more likely to get diabetes. Duke’s nutrition is important because it affects his life and health in general.

Some of his roles have required him to eat a lot more calories and food than usual, so when he’s between roles, he likes to slim down and eat less.

Here is Winston Duke’s diet:


  • Green smoothie
  • Scrambled eggs


  • Either tuna or sushi
  • Fresh veggies


  • Grilled salmon
  • Baked sweet potato
  • Green salad


Winston Duke takes a lot of supplements and vitamins to get stronger and look more like a real man-ape so he can play the part of a superhero.

Here are a few supplements that Duke probably takes to help him get more out of his workouts, burn fat, and stay alert and focused.

  • Whey Protein
  • Creatine
  • BCAAs
  • Fat Burner


Winston Duke is not only a good actor, but he is also a good person and a great role model for people all over the world. He is a superhero in many ways, especially because he works hard to be true to every character he plays, whether it’s in the Marvel universe or in a more serious role.

Fitness is a big part of both Winston Duke’s job and his life. It helps him stay healthy, deal with stress, and avoid getting sick. Duke is committed to living a healthy life so he can be there for his family and friends and enjoy everything life has to offer.

Last Updated on July 28, 2023 by john liam