The Deadpool Workout

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The Deadpool Workout

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

The Deadpool Stats:

Height: 6’2
Weight: 210 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.

The Deadpool Workout:

Training Volume:

6+ days per week

Explanation:

You’re going to need to get 8-10 hours of sleep or something to keep up with this one, because Deadpool recovers FAST (duh) and doesn’t stop moving unless it’s to take a quick nap and throw on some Crocs.

For those of you who are here to also lift some weights, I’m building this around a Push/Pull/Legs structure so that we have it around a 3 day split opposed to a longer 4-5+ in order to incorporate our Special Forces Styled Training as well.

Below I will share a beginner Special Forces Program requirements that we will build inside of our Push/Pull/Legs split to make it that much more intense.

The Deadpool Workout: Sample Schedule

Monday: Push Day + Circuit+ Swim

Tuesday: Run + Calisthenics + Core

Wednesday: Pull + Circuit + Swim w/ Cammies and Boots

Thursday: Run + Calisthenics + Core

Friday: Legs + Circuit + Swim w/ Fins

Saturday: Run + Calisthenics + Core

Sunday: Run, Swim, Walk w/ 30-50 lbs or Rest

**Also add in a a 5-15 mile walk with 30-50 lb load 1-2 times a week on top of your PPL Split.**

The Deadpool Workout: Special Forces Training

**This is straight from Military.com**

This will be built into your training, but I’m also sharing it so that you know why I’m forcing you guys into such brutality on top of your lifting!

If Army Special Forces is your goal, here’s a good starter workout that may help you reach it.

Swimming: NEVER Swim Alone

  • Two to three times a week, 1,000 to 2,000 meters each time.
  • One day a week, try to swim wearing cammies and boots for 100 meters.
  • Wear fins when swimming half the time as well.

Running:

  • Four to five times a week, 3 to 5 miles as fast as you can.
  • Twice a week, do rucksack marches carrying a 30 to 50-pound load marching 5 to 15 miles at a fast walking pace.

PT: Every Other Day

  • Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps).
  • Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps).
  • Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).
The Deadpool Workout: Push Day + Circuit + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

Main Lifts:

Bench Press

5×12,10,8,5,5

Overhead Press

5×12,10,8,5,5

Close Grip Bench

5×12,10,8,5,5

Accessory Work:

Incline Bench Press

3×10

Close Grip Cable Pushdowns

3×10

Circuit:

Complete 3 Rounds for Time:

30 Second Battle Ropes

25 Kettlebell Swings

20 Single Arm Snatches w/ DB or KB (10 each arm)

15 Push Ups

10 Dips

5 Second Dance Off

The Deadpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

300 Reps Total

Air Squats

250 Reps Total

Sit Ups

250 Reps Total

Dips

200 Reps Total

Lunges

150 Reps Total (75 each leg)

Pull Ups

100 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

Cable Crunches

3×25

Russian Twists

3×25

The Deadpool Workout: Pull Day + Circuit + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

If you’re following the sample schedule you’re required to complete this swim with cammies and boots for 100 of the 1,000 to 2,000 meters.

Main Lifts:

Deadlift

5×12,10,8,5,5

Standing Barbell Curls

5×12,10,8,5,5

Shrugs

5×12,10,8,5,5

Accessory Work:

Wide Grip Lateral Pulldowns

3×10

Close Grip Cable Rows

3×10

Circuit:

Complete 3 Rounds for Time:

30 Bent Over Rows w/ Barbell or EZ Bar

25 Face Pulls

20 Push Ups

15 Cable Bicep Curls

10 Chin Ups

5 Second Pajama Boogie Shake

The Deadpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

300 Reps Total

Air Squats

250 Reps Total

Sit Ups

250 Reps Total

Dips

200 Reps Total

Lunges

150 Reps Total (75 each leg)

Pull Ups

100 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

Cable Crunches

3×25

Russian Twists

3×25

The Deadpool Workout: Leg Day + Circuit + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

Main Lifts:

Back Squat

5×12,10,8,5,5

Leg Press

5×12,10,8,5,5

Calf Raises

5×12,10,8,5,5

Accessory Work:

Hamstring Curls (Machine)

3×10

Quad/Leg Extension (Machine)

3×10

Circuit:

Complete 3 Rounds for Time:

30 Meter Farmers Carry

25 Goblet Squats w/ KB

20 Weighted Lunges

15 Box Jumps

10 Cable Pull Throughs

5 Second Dead Body Yoga Pose (BUT ONLY 5 SECONDS!)

The Deadpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

300 Reps Total

Air Squats

250 Reps Total

Sit Ups

250 Reps Total

Dips

200 Reps Total

Lunges

150 Reps Total (75 each leg)

Pull Ups

100 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

Cable Crunches

3×25

Russian Twists

3×25

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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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