Homelander Workout

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Homelander-Workout

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

Homelander Stats:

Height: 6’3
Weight: 235 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.

Homelander Workout:

Training Volume:

5+ days per week

Explanation:

For Homelander’s workout we’re going to a powerlifting split we don’t see very often on the site, but one that focuses on getting STRONG for your main compound lifts.  If you’d like to add in active off days by mixing in some of Coach Derek’s mixed martial arts training from the site in order to really keep up with the Homelander power, feel free to add it in on your off-days, but keep in mind it will make this program extremely high volume.

Homelander Workout: Training Schedule

Monday: Squats, Deadlifts and Hammies

Tuesday: Bench Press and Triceps

Wednesday: Off Day

Thursday: Quads and Abs

Friday: Back and Traps

Saturday: Shoulders and Biceps

Sunday: Off Day

Homelander Workout Day One: Squats, Deads and Hammies

Warm Up:

10 Minute Incline Walk

Workout:

Back Squats

4×10, 8, 6, 3-5

Deadlifts

4×10, 8, 6, 3-5

Leg Curls

4×12

Weighted Lunges

4×10 each leg

Planks

3×60 seconds

Homelander Workout Day Two: Bench Press and Triceps

Warm Up:

10 Minute Incline Walk

Workout:

Bench Press

4×10, 8, 6, 3-5

Incline Dumbbell Bench

4×12

Pull Ups

3xFailure

Machine Chest Flyes

4×12

Close Grip Bench Press

3×12

Cable Tricep Extension

3×15

Homelander Workout Day Three: Quads and Abs

Warm Up:

10 Minute Incline Walk

Workout:

Light Squat Variation

3×10

Superset:

A. Leg Extensions

4×15

B. Box Jumps

4×10

Leg Press

4×12

Cable Crunches

3×12

Hanging Knee Raises w/ Twist

3×15

Homelander Workout Day Four: Back and Traps

Warm Up:

10 Minute Incline Walk

Workout:

Dumbbell Rows

4×12 each arm

Seated Cable Rows

4×15

Lateral Pulldowns

4×15

T-Bar Rows

4×15

Barbell Shrugs

3×15

Homelander Workout Day Five: Shoulders and Biceps

Warm Up:

10 Minute Incline Walk

Workout:

Seated Dumbbell Press

3×10

Superset:

A. Side Lateral Raises

3×10

B. Dumbbell Upright Rows

3×10

Machine Shoulder Press

3×10

Reverse Dumbbell Flyes

3×10

Preacher Curls

3×15

Reverse Grip Lateral Pulldowns

3×15

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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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