Spawn Inspired Workout

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Spawn Inspired Workout

The workout we have come up with today to post is the Spawn Inspired Workout! This one is inspired by the physique that you see Spawn have in the 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.

Spawn Stats:

Height: 6’2 (Al Simmons) / 6’11 (Spawn)
Weight:
234 lbs. (Al Simmons) / 450+ lbs. (Spawn)

(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.

Spawn Inspired Workout:

Training Volume:

5-6 days per week

Explanation:

For this workout there will be 4 days of weightlifting with some short endurance work, a day devoted to the Hellspawn Circuit Test, and the last day geared towards some increased endurance training while giving our muscles a rest (and the last day of the week is a full rest day).

Spawn Workout: Sample Workout Schedule

Monday: Marine Corps/Assassin/Spawn Chest and Triceps

Tuesday: Marine Corps/Assassin/Spawn Legs, Calves and Core

Wednesday: Long Distance Cardio Work

Thursday: Marine Corps/Assassin/Spawn Shoulders, Traps and Core

Friday: Marine Corps/Assassin/Spawn Back and Biceps

Saturday: Hellspawn Circuit Test

Sunday: Mandatory Rest Day

Spawn Workout: Marine Corps/Assassin/Spawn Chest and Triceps

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Incline Dumbbell Bench Press

3×12, 10, 8

B. Incline Dumbbell Chest Flys

3×10

C. Incline Dumbbell Hex Press

3×10

Tri-Set B:

A. Cable Tricep Pushdowns

3×15

B. Cable Overhead Extension

3×12

C. Cable Tricep Kickbacks

3×10 each arm

Tri-Set C:

A. Push Ups

3×30

B. Dips

3×15

C. Planking Shoulder Taps

3×30

Spawn Workout: Marine Corps/Assassin/Spawn Legs, Calves and Core

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Back Squat

3×12, 10, 8

B. Light Bulgarian Splits

3×10 each leg

C. Weighted Lunges

3×10

Tri-Set B:

A. Leg Press

3×12

B. Calf Raises on Leg Press

3×12

C. Double Unders

3×30

Tri-Set C:

A. Sit Ups

3×30

B. Cable Crunches

3×15

C. Toes to Bar

3×10

Spawn Workout Routine: Long Distance Endurance Work

This long distance endurance work is something you’re going to build up and work on over time.

To start out it might only be 1-2 miles walking and running on and off, but as you build up your endurance you’ll slowly work up to 5+ miles of running each time.

Based on your fitness level you can use the below levels to work your way up.

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Spawn Workout: Marine Corps/Assassin/Spawn Shoulders, Traps and Core

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Seated DB Overhead Press

3×12, 10, 8

B. Seated DB Front Raises

3×10

C. Seated Lateral Raises

3×10

Tri-Set B:

A. Barbell Shrugs

3×15

B. DB Cleans

3×12

C. DB Shrug Blowout

3xFailure

Tri-Set C:

A. Hanging Leg Raises

3×30

B. V-Ups

3×25

C. Russian Twists

3xFailure

Spawn Workout: Marine Corps/Assassin/Spawn Back and Biceps

Warm Up: 
10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Deadlifts

3×12, 10, 8

B. Bentover Barbell Rows

3×10

C. Bentover DB Rows [Light]

3xFailure

Tri-Set B:

A. Wide Grip Pulldowns

3×15

B. High Cable Curls

3×12

C. Cable Hammer Curls w/ Rope

3xFailure

Tri-Set C:

A. Wide to Close Push Ups

3×30

B. Chin Ups

3×10-15

C. Superman Hold

3xFailure

Spawn Workout: Hellspawn Circuit Test

This is a circuit so it’s built for repetition and time. That being said you more than likely won’t want to go too heavy with the weight as heavier weight typically isn’t good for faster movements. This can be scaled for your fitness level by reducing the amount of weight you want to use or by reducing some of the reps so that you can work your way up based on your fitness level.

Hellspawn Circuit Test: Complete 2 Rounds

25 Pull Ups

50 Deadlifts

50 Push Ups

50 Box Jumps

50 Floor Wipers

50 Clean and Press

25 Pull Ups

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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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