Dracula Workout

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Dracula Workout

The workout we have come up with today to post is the Dracula Workout! This one is inspired by the physique that Dracula has in the Marvel 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.

Dracula Stats:

Height: 6’5
Weight: 220 lbs
(Information retrieved from Wikipedia.)

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.

Dracula Workout:

Training Volume:

5+ days per week

Explanation:

We have a lot to work on. Dracula’s powers are EXTREMELY well rounded.

That being said, our main focus is going to be strength gain, and the speed and agility will fall in place with the rest of the training we will do on top of that focus.

Compound Instructions:

If you upgrade this workout (below) you will be given exact numbers for your lifts, otherwise you can base your 5×5 count off your 1-Rep-Max and go 75-85% after a warm up (keeping it the same for all five and changing it up weekly or bi-weekly.

Accessory Instructions:

Complete all Accessory Work.

Accessory work should be done with traditional pyramid training unless you will be upgrading your routine, in which case you can also mix in straight sets in different rep schemes.

Dracula Workout: Sample Workout Schedule

Monday: Superhuman Strength: Chest Day

Tuesday: Superhuman Strength: Leg Day

Wednesday: Superhuman Strength: Arm Day

Thursday: Superhuman Strength: Shoulder Day

Friday: Superhuman Strength: Back Day

Saturday: Rest Day

Dracula Workout: Superhuman Strength Chest Day

Warm Up:

10 Minute Incline Walk [To Get Warm]

Compound:

Flat Bench Press [with Barbell]

5×5

Accessory Work:

Decline Cable Flyes

3×12,10,8

Incline Dumbbell Bench Press

3×12,10,8

Decline Hammer Strength

3×12,10,8

Dumbbell Flyes

3×12,10,8

Weighted Dips

4×10

High Intensity Interval Speed Training:

10-30 Minutes of Sprints

**Change duration depending on how much you want to increase fat-loss and/or work on speed.**

Format of Sprints:

  • Sprint 30 Seconds
  • Rest 90 Seconds
  • Repeat
Dracula Workout: Superhuman Strength Leg Day

Warm Up:

10 Minute Incline Walk [To Get Warm]

Compound:

Barbell Back Squats

5×5

Accessory Work:

Hamstring Curl Machine

3×12,10,8

Leg Extension Machine

3×12,10,8

Seated Calf Raises

3×12,10,8

Leg Press

3×12,10,8

Weighted Lunges

4×10 each leg

High Intensity Interval Speed Training:

10-30 Minutes of Sprints

**Change duration depending on how much you want to increase fat-loss and/or work on speed.**

Format of Sprints:

  • Sprint 30 Seconds
  • Rest 90 Seconds
  • Repeat
Dracula Workout: Superhuman Strength Arm Day

Warm Up:

10 Minute Incline Walk [To Get Warm]

Compound:

Format Arm Day “Compounds” as you would Accessory Work

Preacher Curls

4×12,10,8,5

Close Grip Bench

4×12,10,8,5

Accessory Work:

Alternating Hammer Curls w/ Dumbbells

3×12,10,8 each arm

Seated Single Dumbbell Overhead Extension

3×12,10,8

Seated Concentration Curls

3×12,10,8 each arm

Reverse Grip Tricep Pushdown on Cables

3×12,10,8

Weighted Chin Ups

4×10

High Intensity Interval Speed Training:

10-30 Minutes of Sprints

**Change duration depending on how much you want to increase fat-loss and/or work on speed.**

Format of Sprints:

  • Sprint 30 Seconds
  • Rest 90 Seconds
  • Repeat
Dracula Workout: Superhuman Strength Shoulder Day

Warm Up:

10 Minute Incline Walk [To Get Warm]

Compound:

Standing Overhead Press [with Barbell]

5×5

Accessory Work:

Cable Front Raises w/ Bar (Through Your Legs)

3×12,10,8

Dumbbell Lateral Raises

3×12,10,8

Power Cleans

3×12,10,8

Barbell Shrugs

3×12,10,8

Weighted Push Ups

4×10

High Intensity Interval Speed Training:

10-30 Minutes of Sprints

**Change duration depending on how much you want to increase fat-loss and/or work on speed.**

Format of Sprints:

  • Sprint 30 Seconds
  • Rest 90 Seconds
  • Repeat
Dracula Workout: Superhuman Strength Back Day

Warm Up:

10 Minute Incline Walk [To Get Warm]

Compound:

Barbell Deadlifts

5×5

Accessory Work:

Cable Face Pulls

3×12,10,8

Wide Grip Cable Rows

3×12,10,8

Close Grip Lateral Pulldowns (Machine or Cables)

3×12,10,8

Cable Straight Arm Pulldowns

3×12,10,8

Weighted Wide Grip Pullups

4×10

High Intensity Interval Speed Training:

10-30 Minutes of Sprints

**Change duration depending on how much you want to increase fat-loss and/or work on speed.**

Format of Sprints:

  • Sprint 30 Seconds
  • Rest 90 Seconds
  • Repeat

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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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