Anthony Mackie's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: June 21, 2024
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Playing the “Falcon” is one thing, but taking on the role of Captain America is another.

Lucky for Anthony Mackie, he’s been well-prepared.

I’ve followed the actor since he appeared in “Captain America: The Winter Soldier,” and judging by his incredible physique, it’s clear that he’s been putting in the work.

We spent many hours researching his workout regime and learned a lot in the process.

So how did Anthony Mackie get his superhero body? Let’s find out.

Anthony Mackie's Stats

  • Age: 43
  • Height: 5'10
  • Weight: 174 pounds
  • Waist: 35 inches
  • Chest: 45 inches


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A post shared by Anthony Mackie (@anthonymackie)

Career Highlights


  • Million Dollar Baby (2004)
  • The Hurt Locker (2009)
  • Pain & Gain (2013)

Mackie played the “Falcon” in:

  • Captain America: The Winter Soldier (2014)
  • Avengers: Age of Ultron (2015)
  • Ant-Man (2015)
  • Captain America: Civil War (2016)
  • Avengers: Infinity War (2018)
  • Avengers: Endgame (2019)
  • The Falcon and the Winter Soldier (a Disney+ series premiered in March 2021)

Mackie has been enjoying an amazing career so far, and apart from his work on the silver screen, he's also known for his ripped physique.

Here’s how he got it.

Anthony Mackie's Workout Routine

man in a push up position, and a feet view of a person running

We found Mackie to be a morning person who likes to get up early to hit the gym. And the first thing he does upon waking up is do a hundred push-ups to keep his body warm.

After his morning push-ups, Mackie runs four miles to the gym to get his cardio in before working out.

Once he reaches the gym, he starts doing 30 minutes of leg exercises such as squats, jumping squats, burpees, and box jumps. He also hits the abs for 20 minutes every day.

To train like Anthony Mackie, you can follow this schedule:

  • Monday and Thursday: Chest and triceps workouts
  • Tuesday and Friday: Back and biceps workouts
  • Wednesday and Saturday: Legs and shoulders workouts
  • Sunday: Rest and recover

Here is the complete Anthony Mackie workout routine.

Monday And Thursday

man in a bench press position and another man doing triceps pulldown

We noticed that every Monday and Thursday, Mackie does 11 different exercises focusing on the chest and triceps.

Chest Workout

  • Bench press
  • Dumbbell incline press
  • Incline bench press
  • Incline bench dumbbell flyes
  • Cross-cable flyes

Triceps Workout

  • Tricep pushdowns
  • Tricep extension
  • Rope pushdowns
  • Skull crushers
  • Dumbbell kickbacks

Tuesday And Friday

shirtless man in a barbell row position and another man doing ez curls

Every Tuesday and Friday, Mackie also hits a total of 11 exercises focusing on the back and biceps.

Back Workout

  • Cable rows
  • Weighted pull-ups
  • Pullup or Chinup Variations
  • Bent-over barbell rows
  • One-arm dumbbell rows
  • Deadlift

Biceps Workout

  • Dumbbell isolation curls
  • EZ barbell curls
  • Cable curls
  • Hammer preacher curls
  • Cross hammer curls
  • Concentration curls

Wednesday And Saturday

man in a leg press position, and another man using dumbbells on both arms

On Wednesday and Saturday, Mackie focuses on his legs and shoulders.

Legs Workout

  • Weighted front and back squats
  • Leg press
  • Leg extension
  • Stiff-leg deadlift
  • Lunges
  • Standing calf raises

Shoulder Workout

  • Military press
  • Arnold dumbbell press
  • Seated Dumbbell Shoulder Press
  • Cable-side lateral raise
  • Front raise
  • Barbell shrugs


Anthony Mackie dedicates Sundays to sleep and recovery, essential for muscle repair and overall well-being.

This rest day enhances the effectiveness of his weekly workouts and diet regimen by allowing his body to recuperate and rebuild, optimizing his physical performance.

His Workout Principles

black man in black and white showing off his back muscles

As we may all notice, many of Mackie's movies have called for him to be in shape.

But the most physically demanding of them all was probably "Pain & Gain," where he, Mark Wahlberg, and Dwayne Johnson played the roles of jacked bodybuilders. For this movie, he had to hit the weight hard to portray meathead Adrian Doorbal.

Since he was given only five weeks to get in shape before shooting, Mackie started a "heavy lifting and no cardio" regimen.

He revealed his bulking-up workout routine in an interview with Men's Health.

"I was max repping. At the end of every set, I would max out. I was doing chest and thighs, back and tris and shoulders, and then Friday would be legs, and I would start over again. It was just constantly ripping the muscle, giving it four days to recover, and then going right back into it." - Anthony Mackie, American actor

For "The Winter Soldier," he didn't want to look tiny next to the super-jacked Chris Evans, whom he said was in "such good shape."

Falcon (aka Sam Wilson) hasn't taken the Super Soldier serum like Cap. However, the comics describe him as a massive guy who stands 6'3 and weighs 245 pounds.

So, for the next five months, until the start of the filming, Mackie went back to his high school workouts and started doing two-a-days to get to 230 pounds.

Aside from his hard work at the gym, getting enough sleep is a key aspect of Mackie's fitness regimen.


Anthony Mackie’s Diet Plan

chicken cutlets in a plate, close up image of almonds, and a plate of scrambled eggs

We found that Mackie personally designed a meal plan that would help him lean out for the camera.

To him, meal plans are very important because, as he says, “every day is leg day.”

Since he tends to lift heavy and bulk easily, he tries to cut as much fat as possible from his diet. He also makes sure that he eats every hour to help build up his muscles.

Here is Anthony Mackie’s diet plan.


Mackie's favorite breakfast choice is six scrambled eggs with sauteed onions or sweet peppers.

He also enjoys having a portion of steel-cut oats, which provides his body with the carbs he needs for his workouts.


Mackie tries to have his big meals in the middle of the day, so he eats a pretty generous lunch.

He will do two to three grilled chicken cutlets, some vegetables with hummus, and a salad. He makes sure to eat lean protein, and sometimes he opts for brown rice.


Mackie’s go-to snack is unsalted almonds, and he has a cheat day once a week.


fresh salmon fish and red meat

The Falcon is a big meat lover, so he usually eats lean protein like chicken and fish for dinner.

If he has to eat red meat, he will go for bison and buffalo, although his "favorite meat on earth" is lamb.

Mackie would sometimes go to his favorite butcher to get "something wild," like a rabbit, to spice up his evening meal.

He then pairs that with some brown rice or quinoa.

What Supplements Does He Take?

glass filled with protein milk

Mackie isn’t big on using coffee or any energy drink as pre-workout beverages.

However, he uses the staple protein shake after every workout.

To make his protein shake, he mixes almond water, almond milk, a scoop of vegan-based protein, and a tablespoon of powdered almond butter.

The Falcon also uses collagen and turmeric, which, according to the National Institute of Health, help with joint repair and elasticity [1].


How Often Does Anthony Mackie Work Out?

Mackie likely works out 4-6 days a week, balancing intense training days with adequate rest. His routine may vary between heavy lifting sessions, cardio workouts, and active recovery days to maintain overall fitness and prevent injury.

Does Anthony Mackie Follow a Specific Diet Plan?

While he may not adhere to a specific diet label, Mackie likely follows a nutrition plan tailored to his fitness goals. This could involve eating clean, controlling portion sizes, and possibly cycling carbohydrates.

How Does Anthony Mackie Stay Motivated?

Anthony Mackie stays motivated by setting clear, achievable goals, maintaining a consistent workout routine, and focusing on the positive impacts of fitness on his mental and physical health, which fuels his dedication to a disciplined and healthy lifestyle.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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