Milly Alcock Workout Routine and Fitness Secrets

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Milly Alcock’s Fitness Philosophy

Milly Alcock went from a Sydney kid doing school plays to playing the young Rhaenyra Targaryen in House of the Dragon in about five years. Then came Sirens, The Girlfriend opposite Robin Wright, a brief appearance as Kara Zor-El at the end of Superman, and the lead in DC Studios’ Supergirl. That’s a hell of a run for someone who’s only in her mid-twenties.

Here’s what makes her training interesting: Alcock isn’t built like a typical comic-book lead. She’s around 5’6″, naturally lean, with a wiry frame rather than a heavily muscled one — and the casting wasn’t reversed to fit a bodybuilding template. The brief for her version of Supergirl, drawn from Tom King’s Supergirl: Woman of Tomorrow, is a harder-edged, worn-down Kara. Not a glossy gym-body character. So the physical prep skewed toward capability: strength that holds up under a harness, shoulders that can take repeated wire flying, and enough conditioning to survive 12-hour shoot days in a suit.

Alcock has kept the specifics mostly to herself. She’s not the kind of actor who posts gym selfies or partners with a supplement brand. What follows is built from what’s publicly known about her prep plus the standard structure superhero productions in the UK run their leads through — treat the split as a well-informed template rather than a leaked training log.

Training Split

A four-day upper/lower rotation with a fifth day given over to stunt conditioning. Rest is 90 seconds between compound sets, 45–60 on accessories.

Day 1: Lower Body (Strength)

• Goblet Squat — 3 sets x 10 reps (warm-up)
• Barbell Back Squat — 4 sets x 5-6 reps
• Romanian Deadlift — 4 sets x 8 reps
• Bulgarian Split Squat — 3 sets x 8 reps per leg
• Hip Thrust — 3 sets x 10-12 reps
• Standing Calf Raise — 3 sets x 15 reps

Day 2: Upper Body (Push/Pull)

• Assisted or Banded Pull-Up — 4 sets x 5-8 reps
• Dumbbell Bench Press — 4 sets x 8-10 reps
• Single-Arm Dumbbell Row — 3 sets x 10 reps per side
• Seated Dumbbell Shoulder Press — 3 sets x 8-10 reps
• Face Pull — 3 sets x 15 reps
• Hanging Scapular Retraction — 3 sets x 8 reps (harness prep)

Day 3: Conditioning and Core

• Sled Push — 6 x 20 metres
• kettlebells Swing — 5 sets x 15 reps
• Farmer’s Carry — 4 x 40 metres
• Hollow Body Hold — 3 x 30 seconds
• Pallof Press — 3 sets x 12 per side
• Side Plank — 3 x 45 seconds per side

Day 4: Lower Body (Power)

• Trap Bar Deadlift — 4 sets x 5 reps
• Box Jump — 5 sets x 3 reps
• Walking Lunge — 3 sets x 12 steps per leg
• Nordic Curl (assisted) — 3 sets x 5 reps
• Copenhagen Plank — 3 x 20 seconds per side

Day 5: Stunt and Movement

Wire rehearsal, fight choreography, landing mechanics, and gymnastic-style bodyweight drills. This is the session that actually looks like the film. Flying scenes are brutal on the hip flexors, lower back and shoulders — the harness does the lifting, but the actor holds the shape.

Cardio Routine

Nothing dramatic. Zone 2 work — incline treadmill walking or a stationary bike at a conversational pace — for 25 to 35 minutes, three or four times a week, usually separate from lifting. The point is recovery capacity, not fat loss. Alcock didn’t need to drop weight for the part.

On top of that, she’s a walker. Being based between Sydney and London, plenty of her daily movement comes from just getting around on foot rather than logging cardio sessions.

Role-Specific Training

Supergirl shot in the UK and Iceland across 2025, and prep started months ahead of the first day of principal photography. The rough shape of it:

• Months 1–2: Base strength. Learning to squat, hinge and press properly under load. Alcock wasn’t a lifelong gym-goer, so this phase was mostly technique and tendon conditioning.
• Months 3–4: Adding volume to the back and shoulders specifically for harness tolerance, plus fight choreography two to three times a week.
• During the shoot: Maintenance only. Two or three short sessions a week, heavily autoregulated around stunt days.

She also had to handle the physical detail of the character — the walk, the posture, the stillness. Kara in Woman of Tomorrow is depleted, not triumphant, which means the body language work mattered as much as the barbell work.

Recovery and Flexibility

Mobility is non-negotiable on a wire-heavy production. Daily hip flexor and thoracic spine work, banded shoulder dislocates before every upper-body session, and 10–15 minutes of static stretching after training. Add regular sports massage or physio during shooting blocks — most UK superhero productions have a physio on the unit for exactly this reason.

Alcock has talked in interviews about how mentally draining long shoots are, and sleep is the recovery tool she leans on hardest: eight hours where the schedule allows, with naps in the trailer when it doesn’t.

Personal Trainer

No trainer has been publicly credited by name for her Supergirl prep, and Alcock hasn’t tagged anyone. What’s known is that DC Studios productions run leads through an in-house strength coach working alongside the stunt coordinator, so the programming and the fight choreography stay in sync rather than fighting each other for recovery. If a name surfaces during the film’s press cycle, we’ll update this.

Workout Stats

The takeaway for anyone copying it: this is a strength program, not a shredding program. Five or six reps on the big lifts, real rest between sets, and enough shoulder work to keep everything healthy. You don’t need to look like a bodybuilder to look like you could throw a truck.

Frequently Asked Questions

How tall is Milly Alcock?

Milly Alcock is approximately 5 feet 5 inches tall (165 cm). That places her right around the average height for women in Australia.

How much does Milly Alcock weigh?

Milly Alcock weighs roughly 52 kg (115 lbs). She maintains a slim, athletic frame through walking, pilates and light strength training.

How old is Milly Alcock?

Milly Alcock was born on April 11, 2000, in Sydney, Australia. That makes her 25 years old as of 2026.

What is Milly Alcock’s net worth?

Milly Alcock’s net worth is estimated at around $1.5 million in 2026. Her earnings come mainly from television roles, film work and her upcoming DC Studios franchise deal.

What is Milly Alcock known for?

She is best known for playing the young Princess Rhaenyra Targaryen in HBO’s House of the Dragon (2022). She was later cast as Kara Zor-El in DC Studios’ Supergirl.

Is Milly Alcock dating anyone?

Milly Alcock keeps her personal life private and has not publicly confirmed a relationship as of 2026. She rarely discusses dating in interviews.

How did Milly Alcock train for Supergirl?

For Supergirl, Alcock took on strength conditioning, stunt rehearsals and wire work to handle the physical demands of the role. She has said she prefers functional training over heavy bulking.

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Last Updated: September 20, 2026 | Source: Healthy Celeb