The Superhero Workout You Need to Defeat Your Fat

Every kid dreams of becoming some kind of superhero. Some of us wish to fly and lift trains while others pretend to be invisible and have x-ray vision.

Regardless of what kind of hero you wanted to be as a kid, you can still be your own superhero if you put in the work to defeat the ultimate foe: yourself.

We’re not exactly sure why, but there are some common themes you’ll notice about many superheroes.

  • Six-pack abs

  • Broad shoulders

  • Thick legs

  • Great hair

  • Perfect teeth

  • Capes

  • And way too much spandex

Unfortunately, we can’t help you with the hair and teeth except to say take your vitamins and brush often. And we don’t currently offer capes or spandex in our store.

However, when it comes to help you create your own superhero physique, we’ve got you covered.

NOTE: If you’re specifically looking to get lean like Spider-man or ripped like Thor, checkout our Shredded Ninja and Swole Samurai programs.

NUTRITION

Your diet needs to align with your goals. You can’t eat like Hulk and expect to look like Doctor Strange. And you don’t get big like Thor without packing in the food.

The basic rules are:

  • Want to get big? Eat in a calorie surplus.

  • Want to get lean? Eat in a calorie deficit.

While we advocate intermittent fasting because it helps moderate your eating habits within a certain time of day (about noon to 8pm), the total calorie intake is more important.

And of course the quality of those calories.

Speaking of metrics, as critical as tracking your calories is, it’s even more important to measure your macronutrients. These are your proteins, fats, and carbs.

If you don’t intake enough of these macros each day/week, you’ll struggle to achieve your ideal weight and lack sufficient energy to exercise.

NOTE: To determine your macro levels, use our free Nutrition Calculator.

WORKOUT PROGRAMMING

The following routines are adopted from multiple sources and updated to incorporate jumping rope (it’s kind of our thing). You can grab our favorite jump rope for 10% off with code “DOTHETHING”.

While there are a variety of fitness goals, we’re going to focus on two ends of the spectrum:

  1. Getting lean. This approach is embodied by Spider-man and highlights lean muscle mass and staying agile.

  2. Getting big. We’re characterizing this with Hulk since he’s the biggest Avenger, but still manages to be ripped.

Are you ready?

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SPIDER-MAN WORKOUT

Credit: Superhero Jacked

This routine utilizes lots of reps, bodyweight and compound movements, and HIIT to train your whole body. You’ll be climbing walls and swinging around the city in no time.

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MONDAY

Warm Up

Workout - Circuit (complete 3x)

  • 30 seconds - Freestyle Jump Rope (Intense)

  • 25 reps - Box Jumps

  • 25 reps - Russian Kettlebell Swing

  • 30 seconds - Plank Jacks

  • 25 reps - Burpees

  • 25 reps - Pushups

  • 20 reps - Single Arm Russian Kettlebell Swings (10 on each side)

  • 25 reps - Box Jumps

  • 30 seconds - Freestyle Jump Rope (Intense)

Rest

  • 10-15 seconds between sets

  • 60 seconds between rounds

TUESDAY

Workout - Jump Rope Circuit A

Instructions

  • 10 seconds rest between each set

  • 1 minute rest between each round

  • Complete 3-5 circuits as time allows

REMEMBER: Intensity is key to burning calories and losing weight. Go all out during the 30-second intervals and savor those 10 seconds of rest in-between.

WEDNESDAY

Warm Up

  • 3×5 Pullups

  • 3×10 Dips

  • 3×15-25 Pushups

Workout - Circuit

(Complete 3 rounds. The weight should be moderately heavy.)

  • 2 Minutes - Freestyle Jump Rope

  • 1 Minute - Plank

  • 15 reps - Clean & Press (Barbell)

  • 12 reps - Bench Press (Barbell)

  • 10 reps - One Arm Snatches (Dumbbell)

THURSDAY

Workout - Jump Rope Circuit B

Instructions

  • 10 seconds rest between each set

  • 1 minute rest between each circuit

  • Complete 3-5 circuits as time allows

FRIDAY

Warm Up

  • 3×5 Chinups

  • 3×10 Dips

  • 3×15-25 Pushups

Workout - Circuit

(Complete 5 rounds. Adjust weight if too easy or difficult.)

  • 10 reps - Bench Press @ 135 lbs

  • 10 reps - Floor Wipers @ 135 lbs

  • 10 reps - Burpees

  • 10 reps - Deadlifts @ 135 lbs

  • 10 reps - Hanging Knee/Leg Raises

HULK WORKOUT

Credit: Muscle & Fitness

You’ve gotta lift big to get big. This routine will have you increasing the weight with each set to build both size and strength. You’ll break through buildings and terror aliens with ease after this.

NOTE: These are “working” sets which means the last rep of each set shouldn’t be easy, but your muscles shouldn’t be failing either.

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MONDAY - Chest & Back

Bench Press (Barbell)

  • 4 sets

  • 10, 8, 8, 6 reps

Incline Press (Dumbbell)

  • 4 sets

  • 10, 8, 6, 6 reps

Pullup (weighted if able)

  • 3 sets

  • 8, 6, 4 reps

Bent Over Row (Dumbbell - with one knee on bench)

  • 3 sets

  • 8, 6, 4 reps

Romanian Deadlift (Barbell)

  • 3 sets

  • 8, 8, 6 reps

TUESDAY - Legs & Abs

Squat (Barbell)

  • 4 sets

  • 10, 8, 8, 6 reps

Leg Press (Machine)

  • 3 sets

  • 12, 8, 6 reps

Leg Curl (Machine)

  • 3 sets

  • 10, 8, 6 reps

Standing Calf Raise (Machine or Plate)

  • 3 sets

  • 12, 10, 8 reps

Box Jump

  • 4 sets

  • 15, 10, 8, 8 reps

Walking Lunge (Dumbbell or Kettlebell if you want)

  • 3 sets for distance

Crunch

  • 3 sets

  • 25 reps

Russian Twist (Medicine Ball)

  • 3 sets

  • 20 reps per side

Tire Flip

  • 3 sets

  • 20 reps

WEDNESDAY - Arms

Bicep Curl (Barbell)

  • 4 sets

  • 10, 8, 6, 6 reps

Bicep Curl (Dumbbell)

  • 3 sets

  • 10, 8, 6 reps

Zottman Curl

  • 3 sets

  • 10, 8, 6 reps

Skull Crusher

  • 4 sets

  • 10, 8, 8, 6 reps

Close-grip Bench Press (Barbell)

  • 3 sets

  • 8, 6, 6 reps

Tricep Pulldown (Cable/Rope)

  • 3 sets

  • 8, 6, 6 reps

THURSDAY - Active Rest

Your muscles need time to rest and recover before you put them back to work. Active rest means you go for a 20-30 minute walk and/or do some light bodyweight exercises and stretches without really breaking a sweat.

FRIDAY - Shoulders + Back

Military Press (Barbell)

  • 4 sets

  • 12, 8, 6, 6 reps

Seated Military Press (Dumbbell)

  • 3 sets

  • 8, 6, 6 reps

Seated Lateral Raise (Dumbbell)

  • 3 sets

  • 10, 8, 6 reps

Shrug (Dumbbell)

  • 3 sets

  • 8, 8, 6 reps

Deadlift (Barbell)

  • 3 sets

  • 8, 6, 6 reps

Lat Pulldown w/ Wide Grip (Cable/Machine)

  • 4 sets

  • 10, 8, 8, 6 reps

Arnold Press

  • 3 sets

  • 8, 8, 6 reps

SATURDAY - Functional Movements

Military Press (Barbell or Dumbbell)

  • 4 sets

  • 12, 8, 6, 6 reps

Pushup

  • 3 sets

  • 20, 30, 40 reps (40, 60, 100 if able)

Pullup

  • 3 sets

  • 8, 10, 12 reps (10, 15, 20 if able)

Jump Rope - Freestyle (Intense)

  • 3 sets

  • 30 seconds

Dip

  • 3 sets

  • 12, 20, 30 reps

Box Jump

  • 3 sets

  • 15, 20, 25 reps

Chinup

  • 3 sets

  • 8, 10, 12 reps (10, 15, 20 if able)

SUNDAY - Active Rest

Same deal as Thursday. You need to rest up and recover before starting another week of intense training.

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RECAP

Whether you’re trying to scale a monument to save your high school friends or smash through a skyscraper to pound some aliens, these workouts will get you superhero fit.

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