Sebastian Stan Winter Soldier Workout



The workout we have come up with today to post is the Sebastian Stan Winter Soldier Workout! This one is inspired by the physique that Sebastian Stan built to play the role of Winter Soldier. 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.

Sebastian Stan Stats:

Height: 6’0″
Weight: 170-180 pounds (approximately)
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.


Sebastian Stan Winter Soldier Workout:

This is a clip we found that Sebastian Stan’s trainer Don Saladino stated was used for Sebastian’s workout routine preparing for the Winter soldier role. That being said this is a clip, more than likely there may have been more leg work added or cardio added to complete this routine.

Day One:

  • Kettlebell swing as a warm-up
  • Zercher squat- 3 sets of 3 reps
  • Barbell bench press- 3 sets of 3 reps
  • Barbell deadlift- 3 sets of 25 reps
  • Push up renegade row- 3 sets of 10 reps
  • Single-leg squat- 3 sets of 8 reps
  • Box jump- 3 sets of 8 reps

Day Two:

  • Kettlebell swing as a warm-up
  • Chest-supported row- 5 sets of 12 reps
  • Alternating incline dumbbell bench press- 5 sets of 12 reps
  • Alternating lat pulldown- 4 sets of 10 reps
  • Seated military press- 4 sets of 10 reps
  • Dumbbell curl- 4 sets of 15 reps
  • Skull crusher- 4 sets of 15 reps

Day 3:

  • 5 minutes of aerobic plyometrics as a warm-up
  • Medicine ball overhead throws- 3 sets of 5 reps
  • Lateral leap and hop- 3 sets of 5 reps
  • Farmer’s walk- 3 sets of 25 metres
  • Box squat- 3 sets of 3 reps

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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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