Millie Bobby Brown Diet and Workout Plan

Millie Bobby Brown diet

The Millie Bobby Brown diet isn’t as strict as you might think. She enjoys going out to eat and having junk food, but does so in moderation.

In addition to this lifestyle, Millie also has an intense training routine. She lifts weights, does cardio and even Brazilian jiu jitsu.

Who is Millie Bobby Brown?

Millie Bobby Brown is a British actress, model, and social media influencer. Her rise to fame came from the Netflix series Stranger Things.

In 2018 she was featured in Time Magazine’s list of the world’s top 100 most influential people. Millie was also appointed as a UNICEF Goodwill Ambassador.


  • Height: 5′ 4″ (162.56 cm)
  • Weight: 115.8 lbs (53 kg)
  • Year of birth: 2004

Millie Bobby Brown Diet Plan

The Millie Bobby Brown diet is more of a lifestyle than a strict meal plan. She doesn’t worry about counting calories, tracking macros, or anything like that.

Instead, Millie eats the foods she wants to eat in moderation and doesn’t restrict herself. The key thing to understand here is moderation.

Sure, Millie enjoys burgers, pizza, and ice cream, but she doesn’t eat like this for every meal. She still makes sure to have quality protein sources, vegetables, and plenty of water.

Activity Level

It’s also important to consider age, genetics, and activity level – whenever comparing another diet with your own.

Millie can eat the foods she wants in moderation, because of the factors listed above. Plus, she is very active and exercises on a regular basis.


It’s no secret that your metabolism slows down with age. In other words, a younger person can get away with eating pizza, burgers, and junk food.

But an older person on this same diet would not be able to keep up. They would eventually gain weight and fat from eating essentially the same foods.

Staying Hydrated

The last part of maintaining a healthy diet is staying hydrated. It’s important to drink plenty of water, especially if you’re working out on a regular basis.

Water helps with digestion, can aide in weight loss, and it can increase your energy levels. In general, drinking enough water will help you feel better throughout the day.

Millie Bobby Brown Workout Routine

Millie has experimented with many different workout plans over the years. She will usually do cardio, bodyweight exercises, boxing, and even jiu jitsu. Let’s take a look at what a sample training plan might look like for her.

Glute Workout

  • 1st exercise: Barbell hip thrust warmup x 20 reps
  • 2nd exercise: Barbell hip thrust 15, 10, 8, 6 (4 working sets total)
  • 3rd exercise: Superset seated hip abductions 3 x 10 and side band lateral walks 3 x 20
  • 4th exercise: Superset RDL with dumbbells 3 x 10 and banded goblet squats with kettlebell 3 x 10
  • 5th exercise: 30 frog pumps and 30 glute bridges (burnout)

Back Workout

  • 1st exercise: Seated cable row superset with single arm row 4 x 10
  • 2nd exercise: Wide grip lat pulldown, closed reverse grip lat pulldown, bent over plate row (this is a TRI-SET) 3 x 10 for each exercise
  • 3rd exercise: Bent over smith machine row superset with single arm dumbbell row 3 x 10
  • 4th exercise: Incline back extensions with resistance band 2 x 10, then without resistance band pulses x 5

Shoulder Workout

  • 1st exercise: Dumbbell overhead press 2 x 15
  • 2nd exercise: Kneeling single-arm dumbbell overhead press or barbell military press 2 x 15
  • 3rd exercise: Standing lateral raise or seated lateral raise 2 x 15
  • 4th exercise: Dumbbell front raise 2 x 15
  • 5th exercise: Machine rear delt flyes 2 x 15
  • 6th exercise: Seated face pull 2 x 15
  • 7th exercise: Dumbbell upright row 2 x 15
  • 8th exercise: Around the worlds 2 x 15

Chest Workout

  • 1st exercise: Pushups 3 x 10 (warmup)
  • 2nd exercise: Floor chest press 4 x 15
  • 3rd exercise: Incline single arm chest flyes 3 x 10
  • 4th exercise: Incline chest flyes 2 x 15
  • 5th exercise: Incline chest press: 3 x 15
  • 6th exercise: Cable chest flyes 3 x 15
  • 7th exercise: Cable chest press 3 x 15
  • 8th exercise: Incline and decline pushups (as many reps as possible for burnout)

Arm Workout

  • 1st exercise: Close grip bench press to straight bar curl 4 x 12
  • 2nd exercise: Alternating cross body hammer curl to close grip triceps push down 4 x 12
  • 3rd exercise: Incline wide grip curl to dumbbell triceps kickback 4 x 15
  • 4th exercise: Chin-ups (as many reps as possible for burnout)

Stretching Routine

  1. Stand and reach forward x 30 seconds
  2. Airplane (right and left side) x 30 seconds
  3. Forward static hold x 30 seconds
  4. Downward dog x 30 seconds
  5. Hip flexor (right and left side) x 30 seconds
  6. Hip flexor holding foot (right and left side) x 30 seconds
  7. Side to side stretch x 30 seconds
  8. Butterfly sit holding toes x 30 seconds
  9. Butterfly sit holding toes and leaning forward x 30 seconds
  10. Spine twist (right and left side) x 30 seconds
  11. Cat cow rows x 30 seconds
  12. Cat cow stomach vacuum x 30 seconds
  13. Cobra push-up x 30 seconds
  14. Shoulder stretch (right and left side) x 30 seconds
  15. Back stretch x 30 seconds
  16. Child’s pose x 30 seconds

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