He-Man Workout


He-Man Workout

The workout we have come up with today to post is the He-Man Workout! This one is inspired by the physique that He-Man 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.

He-Man Stats:

Height: 6’2
Weight: 240 lbs
(Information retrieved from Wikipedia.)


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.

He-Man Workout:

Training Volume:

5 Days Per Week


This program will focus around the big 3 main lifts: bench press, dead-lift, and squat. It will also be prioritize packing some size on your arms! Yeah! Who doesn’t want massive He-Man arms?! And again, this all meant to make you a lean mean sword swinging machine so there will be some cardio accelerators thrown in the mix as well. One thing is for sure. This working out will have you have you screaming “I HAVE THE POWER”!

He-Man Workout: Sample Workout Schedule

Monday: Chest + Triceps + Obliques

Tuesday: Back + Biceps

Wednesday: Lower Back and Hamstrings

Thursday: Shoulders and Triceps

Friday: Quads + Calves + Biceps

Saturday: Off Day

Sunday: Off Day

He-Man Day 1: Chest + Triceps + Obliques

Warm Up:

10 Minute Incline Walk


Barbell Bench Press


Incline Dumbbell Key Press

3x 8-12

Pec deck or dumbbell fly

3x 12-20

Machine or Bodyweight Dips

3x 8 -12

Cable triceps extensions

3 x 8-12

Skull crushers


Superset in cable wood (aka sword) choppers w/ any of the above exercises 

He-Man Workout Day 2: Back + Biceps

Warm Up:

10 Minute Incline Walk


Lateral Pulldowns

4- 8-12

Bent Over Rows

3x 8-12

Chin ups

3 x failure

Cable rows

3 x 12-20

Barbell Curls

4 x12

Preacher Hammer Curls

4 x 8-10

Kettlebell High Pulls

3 rounds 30-45 seconds work 60 second rest

He-Man Workout Day 3: Lower Back + Hamstrings

Warm Up:

10 Minute Incline Walk


Deadlift or Rack Pull


Dumbbell Romanian Deadlift

3 x 8-12

Straight Leg Deadlift [Light] w/ DB or EZ Bar

3x 8-12

Lying Leg Curl

3x 12 -20

Cable Pull Throughs

3 x 8 – 12

Alternating Landmine Deadlifts

3 rounds 30-45 seconds work 60 second rest

He-Man Workout Day 4: Shoulders + Triceps

Warm Up:

10 Minute Incline Walk


Military Press


Side lateral raises

4 x 8-12 triple drop set on final set

Cable Sword Draws

3 x 8 -12

Standing one arm dumbbell press

3 x failure

Overhead cable triceps extensions

4 x 8 -12

Machine or Bodyweight Dips

3 x 12 – 20

Medicine Ball squat throws

3 rounds 30-45 seconds work 60 second rest

He-Man Workout Day 5 Quads + Calves + Biceps

Warm Up:

10 Minute Incline Walk


Barbell Squat


Hack Squat or Leg press

4 x10

Split squat 4 x 8- 12

Leg Extensions

4 x 12- 20

Standing Calf Raises

5 x 12

Seated Alternating Dumbbell Curls

4 x 8-12

Reverse Grip Barbell Curls (Light Weight)

3 x failure

Walking Lunges

3 rounds 30-45 seconds work 60 second rest

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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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