Doctor Manhattan Workout

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Doctor Manhattan Workout

The workout we have come up with today to post is the Doctor Manhattan Workout! This one is inspired by the physique that Doctor Manhattan has in the DC Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Doctor Manhattan Stats:

Height: 6’5

Weight: 330 lbs.

(Information retrieved from Wikipedia.)

Real Name: Jon Osterman

Powers: Yes

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Doctor Manhattan  Workout:

Doctor Manhattan Workout: Sample Workout Schedule

Monday: Bench, Core and Circuit

Tuesday: Deadlift, Core and Circuit

Wednesday: Military Press, Core and Circuit

Thursday: Squats, Core and Circuit

Friday: Clean & Press and Murph Challenge

Saturday: Rest Day

Sunday: Optional Added Cardio (Preferably HIIT or Long Distance)

Doctor Manhattan Workout Day One: Bench Press

Warm Up:

10 minutes of run or row

Bodyweight Warm Up:

3×10 Pull Ups

3×10 Dips

3×15 Air Squats

3×20 Push Ups

Workout:

Bench Press

5×12,8,5,5,5

Farmer’s Carry

5×50 yds.

Core:

3 Rounds of Each (Can be Done as a Superset or Circuit)

25 Hanging Leg Raises

20 Sit Ups

60 Second Plank

Finisher:

Three rounds for time:   
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

Doctor Manhattan Workout Day Two: Deadlift

Warm Up:

10 minutes of run or row

Bodyweight Warm Up:

3×10 Pull Ups

3×10 Dips

3×15 Air Squats

3×20 Push Ups

Workout:

Deadlift

5×12,8,5,5,5

Sled Pushes

5×50 yds.

Core:

3 Rounds of Each (Can be Done as a Superset or Circuit)

25 Lying Leg Raises

25 Flutter Kicks

20 Cable Crunches

30 Russian Twists

Finisher:

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

Doctor Manhattan Workout Day Three: Military Press

Warm Up:

10 minutes of run or row

Bodyweight Warm Up:

3×10 Pull Ups

3×10 Dips

3×15 Air Squats

3×20 Push Ups

Workout:

Military Press

5×12,8,5,5,5

Kettlebell Swings

5×12

Core:

3 Rounds of Each (Can be Done as a Superset or Circuit)

26 Hanging Knee Raises w/ Twist

20 Sit Ups w/ Twist

30 Second Side Planks (Each Side)

Finisher:

21/15/9 reps for time:    
Thrusters at 95 pounds
Pullups

Doctor Manhattan Workout Day Four: Squats

Warm Up:

10 minutes of run or row

Bodyweight Warm Up:

3×10 Pull Ups

3×10 Dips

3×15 Air Squats

3×20 Push Ups

Workout:

Back Squats

5×12,8,5,5,5

Sled Pushes

5×50 yds.

Core:

3 Rounds of Each (Can be Done as a Superset or Circuit)

25 Hanging Leg Raises

20 V-Ups

60 Second Weighted Planks

Finisher:

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

Doctor Manhattan Workout Day Five: Clean and Press

Warm Up:

10 minutes of run or row

Workout:

Clean and Press

3×5

Turkish Get Ups

3×5

Finisher:

For time:  
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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