more celebrity examples using the body type matrix

Women’s DX Body Type Matrix

1. Petite/Pixie (Ectomorph, 80-100 lbs)

• Natalie Portman (Black Swan):

  • Training and Workouts: Her workout for Black Swan was ballet-focused, involving intense, full-body movements like pliés, pirouettes, and jumps. These exercises helped with muscle elongation, flexibility, and core strength. Additionally, she performed light toning exercises like squats and bodyweight lunges to develop a lean physique while avoiding bulk. Her routine emphasized grace and flexibility, helping her achieve a slender frame.

• Emma Stone (Battle of the Sexes):

  • Training and Workouts: Emma’s workout involved a combination of resistance training and functional exercises to add lean muscle mass. Her routine included squats, lunges, and kettlebell swings for muscle growth, along with full-body movements like planks and push-ups. To maintain a lean physique, high-intensity intervals (HIIT) like sprints were included for fat burning and muscle definition.

2. Slim/Skinny (Ectomorph, 100-115 lbs)

• Gwyneth Paltrow (Iron Man):

  • Training and Workouts: Focused on Pilates and yoga, Gwyneth’s workouts helped elongate and tone muscles without adding bulk. Her trainer, Tracy Anderson, designed a routine that incorporated resistance band exercises, light dumbbells, and core work to sculpt a long and lean frame. Yoga provided flexibility and balance while Pilates helped with muscle strength and posture.

• Kate Hudson (How to Lose a Guy in 10 Days):

  • Training and Workouts: Kate’s training combined resistance band work, light weightlifting, and bodyweight exercises. Squats, lunges, and glute bridges helped build lean muscle, especially in her legs and glutes. Her cardio, including cycling and running, kept her fat levels low while maintaining muscle tone and flexibility.

3. Lean/Chic (Mesomorph, 115-135 lbs)

• Gal Gadot (Wonder Woman):

  • Training and Workouts: Gal’s transformation required hypertrophy training to build strength and muscle, with a focus on compound lifts like deadlifts, squats, and overhead presses. These exercises targeted her back, shoulders, and legs. Her routine also included functional movements such as kettlebell swings and sprints to build power and conditioning while maintaining a lean look.

• Jessica Biel (Total Recall):

  • Training and Workouts: Jessica’s training was based on strength training with a focus on full-body circuits. She worked with trainer Ben Bruno, incorporating exercises like squats, deadlifts, and lunges for strength. Her routine also included HIIT to burn fat and maintain cardiovascular fitness, while Pilates and core exercises ensured she had a lean and toned physique.

4. Slim Thick/Curvy (Mesomorph, 135-160 lbs)

• Beyoncé (Lemonade era):

  • Training and Workouts: Beyoncé's training combined high-intensity interval training (HIIT), strength training, and dance rehearsals. The goal was to build muscle in the glutes, thighs, and waist while keeping her overall physique toned. Squats, lunges, and leg presses were key to building her lower body, while her cardio sessions burned fat and maintained her powerful stage presence.

• Kim Kardashian (Post-pregnancy):

  • Training and Workouts: Kim focused on sculpting her glutes and waist, incorporating exercises like squats, deadlifts, and hip thrusts. Pilates played a big role in toning her core, while low-impact cardio like cycling and walking helped her shed excess fat. She followed a high-protein, balanced diet to support muscle growth and maintain a curvy figure.

5. Thick/Brick (Mesomorph, 145-170 lbs)

• Charlize Theron (Tully):

  • Training and Workouts: Charlize's training involved circuit training and a mix of compound exercises like squats, deadlifts, and presses. The goal was to burn fat while building muscle tone. Cardio intervals, such as sprints, helped keep fat levels low, and flexibility work ensured she remained agile and mobile throughout the training.

6. Thick/Chunky (Mesomorph, 160-190 lbs)

• Adele (2019 transformation):

  • Training and Workouts: Adele focused on a combination of cardio and strength training to achieve her weight loss and muscle-toning goals. Her trainer, Joe Wicks, emphasized circuit training with full-body movements, including squats, lunges, and press-ups. Cardio sessions like walking and cycling helped to burn fat, while her diet was structured around clean, nutritious foods to support her transformation.

• Jennifer Hudson (Dreamgirls era):

  • Training and Workouts: Jennifer’s workout included a combination of cardio exercises, such as running and swimming, along with strength training for muscle toning. Squats, lunges, and resistance band exercises helped sculpt her legs and glutes. Her routine was designed to burn fat while maintaining lean muscle mass.

7. Round/Squishy (Endomorph, 190-230 lbs)

• Gabourey Sidibe (Precious to Empire):

  • Training and Workouts: Gabourey's training involved low-impact cardio like swimming, walking, and cycling. Resistance training was also incorporated to strengthen muscles, especially in the legs and arms. Her goal was gradual weight loss while improving strength and mobility. Functional exercises like bodyweight squats and step-ups helped to build endurance without straining her joints.

8. Big/Wide (Endomorph-Mesomorph, 230-275 lbs)

• Hilary Swank (Million Dollar Baby):

  • Training and Workouts: Hilary’s routine combined boxing drills with strength training and cardio. Boxing circuits, jumping rope, squats, and deadlifts were included to build power and endurance. Weight loss was achieved through a mix of cardio and resistance training, which helped sculpt her physique while keeping her lean and strong for the role.

9. Broad/Weighty (Endomorph, 275-325 lbs)

• Alison Brie (GLOW):

  • Training and Workouts: Alison’s workouts were focused on strength training with exercises like squats, deadlifts, and overhead presses. Resistance band exercises for glutes and legs, along with bodyweight movements like lunges and push-ups, helped tone and strengthen her body. Cardio was included to keep fat levels low while improving cardiovascular fitness.

10. Majestic/Regal (Endomorph, 325-375 lbs)

• Halle Berry (Bruised):

  • Training and Workouts: Halle’s program included boxing, weightlifting, and HIIT. Her workouts involved shadowboxing, kettlebell swings, squats, and deadlifts to build muscle and burn fat. Core work, including planks and Russian twists, helped tighten her midsection, while high-intensity circuits helped maintain cardiovascular health and lean muscle mass.

11. Goddess/Queen (Endomorph, 375-450+ lbs)

• Jill Scott (Post-weight loss):

  • Training and Workouts: Jill’s fitness journey focused on cardio, including walking and swimming, combined with resistance training. Strength exercises like squats, lunges, and bodyweight movements helped tone and define her legs and glutes. She also used Pilates for flexibility and core strength, helping her build a leaner, more toned physique.

Men’s DX Body Type Matrix

1. Wiry/Featherweight (Ectomorph, 120-140 lbs)

• Christian Bale (The Machinist):

  • Training and Workouts: Christian’s training for The Machinist involved extreme weight loss, primarily through calorie restriction and cardio. Afterward, for Batman Begins, he shifted to hypertrophy-based training, using compound lifts like squats, deadlifts, and bench presses to build muscle mass. Bodyweight exercises like push-ups and pull-ups were also incorporated to develop a more defined, muscular physique.

2. Slim/Tapered (Ectomorph, 140-160 lbs)

• Chris Pratt (Guardians of the Galaxy):

  • Training and Workouts: Chris focused on building mass through strength training with heavy lifts like squats, deadlifts, and bench presses. His program also included HIIT to burn fat while increasing muscle mass. His diet was high in protein to support muscle growth and lean mass development, and his routine combined functional exercises with bodybuilding techniques.

3. Lean/Athletic (Mesomorph, 160-180 lbs)

• Michael B. Jordan (Creed):

  • Training and Workouts: Michael’s training for Creed was intense and included a mix of boxing-specific training and strength exercises. His workouts incorporated compound lifts like squats, deadlifts, and bench presses, while functional exercises like medicine ball slams and kettlebell swings helped improve power and explosiveness. Michael’s diet supported muscle growth, and his cardio was focused on building endurance while reducing fat.

4. Muscular/V-Taper (Mesomorph, 180-200 lbs)

• Chris Hemsworth (Thor):

  • Training and Workouts: Chris’s training was geared toward hypertrophy to develop his upper body, especially his chest, shoulders, and back, using compound lifts like squats, deadlifts, and overhead presses. His regimen included explosive exercises such as sprints and kettlebell swings to enhance power, while high-protein meals helped fuel his muscle growth and recovery.

5. Solid/Brickhouse (Mesomorph, 200-220 lbs)

• Dwayne Johnson (Black Adam):

  • Training and Workouts: Dwayne's workouts were intense and included a mix of strength training, hypertrophy exercises, and functional fitness. He focused on compound lifts like squats, deadlifts, and bench presses, along with high-intensity circuits that combined resistance exercises with metabolic conditioning. His diet, rich in protein and carbohydrates, supported his muscle-building efforts while ensuring recovery.

6. Thick/Power (Mesomorph, 220-250 lbs)

• Kumail Nanjiani (Eternals):

  • Training and Workouts: Kumail’s routine combined hypertrophy training with functional exercises. He used heavy lifts like squats, deadlifts, and presses for muscle building, along with explosive exercises like sprints and kettlebell swings for athleticism. His diet was high in protein to support muscle growth, and he followed a strict regimen to lose fat while gaining muscle.

7. Round/Soft Power (Endomorph, 250-290 lbs)

• Ethan Suplee (Post-weight loss):

  • Training and Workouts: Ethan’s workout combined strength training and cardio, focusing on full-body lifts like squats, deadlifts, and presses. His cardio sessions included running and cycling, helping him burn fat while building muscle. His training was focused on building strength, endurance, and mobility while achieving fat loss through high-intensity intervals.

8. Broad/Bear (Endomorph-Mesomorph, 290-330 lbs)

• John Goodman (Post-recovery transformation):

  • Training and Workouts: John’s workouts included low-impact cardio like walking and swimming, combined with light strength training. Resistance exercises for the upper body and legs were incorporated to tone and define muscles. His training was structured to burn fat and maintain strength without overloading his joints.

9. Massive/Fortress (Endomorph, 330-375 lbs)

• Matthew McConaughey (Dallas Buyers Club):

  • Training and Workouts: Matthew’s routine was a combination of strength training and high-intensity cardio. His workout included full-body exercises like squats, deadlifts, and overhead presses, paired with intervals of sprints and cardio to help burn fat. His diet was low-calorie with a focus on protein, which helped him maintain lean muscle mass while losing fat.

10. Giant/Behemoth (Endomorph, 375-450+ lbs)

• Hugh Jackman (Wolverine):

  • Training and Workouts: Hugh’s training for Wolverine focused on hypertrophy and strength. His regimen included heavy lifting (squats, deadlifts, and bench presses), along with functional exercises like kettlebell swings and sprints to build power and cardiovascular endurance. His diet was rich in protein to promote muscle growth while keeping body fat low.

11. Colossal/Titan (Endomorph, 450+ lbs)

• Shaquille O’Neal (Post-career transformation):

  • Training and Workouts: Focused on maintaining mobility and strength after his basketball career. His routine included low-impact cardio like walking and swimming to prevent joint strain, along with resistance exercises to maintain muscle mass. Functional exercises helped him stay active while avoiding overstraining his joints.