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.