Scarlett Johansson’s Red Carpet Secret: The Workout That Sculpts Her Superhero Physique

Whether we like it or not, film stars are a huge influence on our society.

As a personal trainer, I’m often approached by clients inspired by the incredible physiques of their favorite celebrities. As someone who loves exercise and wants everyone to live a healthy and happy life, it’s awesome to see A-listers like Scarlett Johansson carve jacked physiques and inspire others to get in shape as well.

Oscars, BAFTA, Met Gala, or Cannes, Johansson always slays on the red carpet. Besides her dresses and make-up, her impeccable figure makes her stand out at these star-studded events. The Black Widow (2021) star’s sculpted physique is a testament to her hard work and dedication to health and fitness.

In this article, I take you over the exact training program Johansson uses to get ready for the red carpet. The best part about this regime is that it combines diverse training methods and is highly adaptable, making it suitable for people of varying fitness levels and training objectives.

The Workout Program For Scultiping a Superhero Physique

Johansson had to get into fighting shape to play the Black Widow, and she did justice to each of her roles. This tells you a thing or two about the effectiveness of this training regime. I’ll go as far as to call this the superhero workout program for the everyday woman.

Johansson mainly relied on a four-days-on, one-day-off training routine. Instead of focusing on one muscle group in each workout, she favored multiple full-body workouts throughout the week.

Research shows that training frequency and results can have a dose-effect relationship up to a certain threshold. Training a muscle group multiple times a week can lead to greater muscle stimulation and subsequent results. (1)

Without further ado, here is her workout routine:

Day One: Full Body Strength Training

Johansson employs compound exercises to maximize muscle fiber activation and growth. She prioritizes a picture-perfect form with a full range of motion (ROM) to get the best bang for her buck while minimizing injury risk.

Exercise	Sets	Reps
Barbell Back Squat	5	8, 8, 8, 5, 3
Military Press	5	8, 8, 8, 5, 3
Barbell Lunge	3	12 Each
Chin-Up	3	12, 10, 8
One-Arm Dumbbell Row	3	12, 10, 8

Day Two: Full Body Fat Loss Circuit

The second day comprises several plyometric moves, and Johansson opens each session with a 15-minute warm-up to prime her muscles, joints, tendons, and connective tissue for the upcoming workload. This can help improve performance and limit the possibility of injury.

Exercise	Sets	Reps
Treadmill Warm-Up	1	15 Mins
Push-Up	5	5
Pistol Squat	5	8
Pull-Up	5	3
Walking Lunge	5	5 Each
Reverse Bicep Curl	5	5
Tricep Pushdown	5	5
Jump Rope	1	10 Mins
Medicine Ball Slams	5	5
Cool Down	1	5 Mins

Day Three: Full Body Strength Training

Johansson doesn’t settle for the typical hypertrophy-focused workouts. She likes lifting heavy weights for lower reps. She increases the total overall volume by performing a higher number of sets in each workout.

Exercise	Sets	Reps
Stiff-Leg Deadlift	5	8, 8, 8, 5, 3
Incline Barbell Bench Press	5	8, 8, 8, 5, 3
Bulgarian Split Squat	3	12 Each
Inverted Row	3	12
Barbell Hip Thrust	3	12, 10, 8

Day Four: Full Body Fat Loss Circuit

Have you ever seen a superhero with a bulging belly? I thought so.

Johansson employs a full-body HIIT routine to ramp up her heart rate and metabolism, resulting in excess post-exercise oxygen consumption (EPOC). This helps burn fat hours after your workout is over. (2)

Remember, these workouts aren’t just about going through the motions for the sake of it.

“It’s not enough for Johansson to simply get through each move; she must “do it with ease and fluidity, be able to own it,” says her coach. 

Exercise	Reps
Treadmill Warm-Up	10 Mins
Kettlebell Windmills	5 Each
Kettlebell Swing	20
Kettlebell Clean and Press	10 Each
Romanian Deadlift	20
Kettlebell Gorilla Rows	20
Dumbbell Curl	20
Dumbbell Squat	20
Dumbbell Overhead Extension	20
Dumbbell Hammer Curl	20
Dumbbell Triceps Kickback	20
Water Rowing Machine	10 Mins
Cool Down	5 Mins

Take as little rest as possible between these exercises. Beginners can complete one set of this circuit, whereas intermediate and advanced trainers can aim for two and three rounds, respectively.

Day Five: Recovery

An off day isn’t a license to turn into a couch potato. Engage in low-intensity exercises like outdoor walks, swimming, yoga, foam rolling, or stretching to flush out the metabolites from your muscles and enhance recovery. This will also improve your overall mobility and boost your performance in daily functioning and other physically intensive tasks like exercise.

Since Johansson has been training for so long, it has now become a part of her lifestyle.

“Doing physical exercise as many times a week as I can do keeps me mentally sane,” Johansson said.

Adapt the workout program listed in this article according to your fitness level and training objective for optimal results and to minimize the risk of injury.

Learn to listen to your body. Discontinue a workout if something feels weird or unnatural. Consult your healthcare provider if you’re experiencing pain, and it doesn’t subside within a few days.

Scarlett Johansson’s Fitness Philosophy For Sizzling on the Red Carpet

Unlike some other Marvel superheroes who got their physique because of magic serums or some super-soldier programs, Black Widow’s physique results from a tried-and-true training program.

Here are the main principles of Johansson’s training regime that help her dazzle on the big screen — and the red carpet:

Holistic Approach

Johansson’s workouts aren’t just about performing a certain number of sets and reps of an exercise. She prioritizes physique aesthetics and overall functionality, which involves closely monitoring her performance, finding any weak spots, and then addressing them.

Johansson admits that endurance is her biggest problem area.

“If you’re doing a running scene, you want to be as fresh and powerful in the first take as you are in the 20th,” she says.

Functional Strength

Black Widow is known for being strong and athletic. Johansson focused on functional strength training that translated to real-life power and agility while preparing for the role and the subsequent red carpet appearances.

“I like to work up a sweat. I’ve tried Pilates and yoga and all that, and I like to dabble in different things, but I always come back to a good old-fashioned athletic, full-body functional workouts,” Johnasson says.

Her coach, Eric Johnson, adds that they focus on movements, not muscles. This approach helps them build a body that’s strong and capable.

Adaptability

Johansson’s exact training regime changes throughout the year, depending on her roles. She might mainly rely on intense strength training, plyometrics, and martial arts for demanding roles like Black Widow but switches to yoga, Pilates, and mobility work during the recovery phase to allow the body time to recover.

Johansson’s trainer incorporates Olympic weightlifting and gymnastics work and has her drop in on different types of classes to alert him to any emerging weaknesses.

This approach also helps prevent training plateaus, burnouts, and injuries and ensures consistent progress.

Competitiveness

Like most of us, Johansson despises traditional cardio and instead opts for sprint work, battle ropes, and kettlebell training to burn additional calories. 

“[These exercises] teach her to be powerful and strong while making [the exercise] look elegant and pretty,” says Johnson. 

Her trainer adds that she’s always open to trying new things and is super competitive.

“We finish a lot of sessions with sprints, me versus her, and if I offer a 5-yard head start, she gets pissed off that I would even dare”, Johnson said. 

Periodization

“Scarlett always wants to be within three weeks out of her peak condition,” says Johnson.

Johansson and her trainer employ three-to-six-week phases. The first phase involves prioritizing conventional hypertrophy training and employing various static holds to promote rapid brain-to-muscle connection. Phase two centers on strength, and the third leans Johansson out before shooting.

Scarlett Johansson’s Sample Meal Plan

Johansson has four total meals throughout the day, including a snack.

Below is the diet plan the A-lister used to get in shape for the Avengers: Endgame (2019):

Pre-Workout Breakfast: (21 g protein, 0 g carbs, 21 g fat)

• 2 egg whites
• 2 whole organic eggs
• 1/2 avocado
• Green veggies

Snack (20-40 minutes after workout): Smoothie (20 g protein, 14 g carbs, 10 g fat)

• 1 scoop protein powder
• 1/2 banana
• 1 tbsp peanut butter
• A handful of spinach
• Water or ice

Lunch: (39 g protein, 29 g carbs, 16 g fat)

• 4 oz. chicken or 200 g turkey mince
• Green veggies
• Salad or stir fry
• 1/2 avocado or nuts
• 100 g rice

Dinner: (30 g protein, 0 g carbs, 14 g fat)

• 4 oz. wild salmon/fish of choice
• Green veggies
• Salad or stir fry

Diet and Nutrition Secrets For a Perfect Red Carpet Body

How Johansson built her physique is no magic. It requires a strategic blend of training techniques designed to build strength, enhance athleticism, and personalized diet and recovery programs.

Here are some of her diet principles:

Balanced Nutrition

Johansson prioritizes a nutrient-dense, whole-food diet and avoids processed foods. Use a TDEE calculator to determine your ideal daily calorie intake goals and then break it down into a suitable macronutrient split to ensure a favorable body composition.

Hydration

The adult human body is almost 60 percent water. You must drink at least a gallon of water daily to avoid dehydration and ensure optimal organ and cognitive function, body temperature, joint lubrication, and gut health.

Mindful Eating

This is one of the most underrated components of a balanced diet. Mindful eating involves being fully present and aware of your thoughts and feelings while eating. This can prevent overeating and can help maintain a healthy relationship with food. (3)

Conclusion

Interestingly, Johansson had never been to a gym before she signed on for Iron Man 2 (2010). So, if she can carve a killer physique, you can too. You must, however, stay consistent, patient, and disciplined throughout your fitness journey, and the results will follow.

Whether you want to step on the red carpet or not, this workout program can help you achieve the physique of your dreams.

If you have any questions about Johansson’s workout routine or need help adapting it to your fitness level, post them in the comments below, and I’ll be happy to help!

References:

1. Pedersen H, Iversen VM, Vereide PF, Stien N, Saeterbakken AH, Fimland MS, Schoenfeld BJ, Andersen V. High‐frequency resistance training improves maximal lower‐limb strength more than low frequency. Eur J Sport Sci. 2024 Mar 18;24(5):557–65. doi: 10.1002/ejsc.12055. PMCID: PMC11235667.
2. LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247–1264. https://doi.org/10.1080/02640410600552064
3. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID: PMC5556586.

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