Johnny Cage Workout



The workout we have come up with today to post is the Johnny Cage Workout! This one is inspired by the physique that Johnny Cage has in the Mortal Kombat Video Game. 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.

Johnny Cage Stats:

Height: 6’0
Weight: 205 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.

Johnny Cage Workout:

Training Volume:

6 days per week


You’re going to be doing two sets of three day splits mixed in with different MMA training schedules.  For the MMA training we’re going to go with Coach Derek’s programs and for the days in the gym we’re going with a program that was written for Jean-Claude Van Damme !  Johnny is based on Van Damme, BUT, he also is even more heightened, so if you want to step it up a notch and go full Johnny Cage you’ll have to mold the two programs together.

Johnny Cage Workout: Van Damme Programming

Monday/ Wednesday/ Friday

Chest: 4 sets of barbell bench press of 8-10 reps, 4 sets of Barbell Incline Bench Press of 8-10 reps

3 sets of dumbbell flyes of 8-10 reps, 3 sets of parallel bar dips of 10 reps, 3 sets of pullover of 12 reps

 Back: 4 sets of chin-ups of 8 reps, 4 sets of close grip chins of 10 reps, 4 sets of T bar rows of 12-15 reps

4 sets of bent over barbell rows of 8-12 reps.

Thighs: 5 sets of squats of 15 reps, 4 sets of front squats of 8-10 reps, 3 sets of hack squats of 10 reps

4 sets of leg curls of 10 reps, 4 sets of standing leg curls of 10 reps, 3 sets of straight leg dead lifts of 10 reps

Calves: 4 sets of donkey calf raises of 10 reps, 4 sets of standing calf raises of 10-15 reps.

Abdominals: ­­3 sets of crunches of 25 reps, 10 sets of bent over twists of 10 reps, 3 sets of machine crunches of 25 reps, 10 sets of half crunches of 10 reps.

Tuesday/Thursday/ Saturday

Shoulders: 5 sets of behind the neck presses of 15 reps, 4 sets of lateral raises of 8 reps, 4 sets of bent over dumbbell laterals of 8 reps, 3 sets of dumbbell shrugs of 10 reps

Upper arms: 5 sets of standing barbell curls of 10 reps4 sets of incline dumbbell curls of 8 reps3 sets of concentration of 8 reps

4 sets of lying triceps extensions of 10 reps, 3 sets of triceps cable press downs of 8 reps, 3 sets of one arm triceps extensions of 10 reps

Fore-arms: 4 sets of barbell wrists curls of 10 reps, 3 sets of reverse wrist curls of 10 reps

Calves: 4 sets of seated calf raises of 10 reps,

Abdominals: 4 sets of reverse crunches of 25 reps10 sets of seated twists of 10 reps4 sets of vertical bench crunches of 25 reps

Become An Unorthodox Training Member Today:

The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

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.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!