The Gwenpool Workout

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The Gwenpool Workout

The workout we have come up with today to post is the The Gwenpool Workout! This one is inspired by the physique that The Gwenpool 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 Gwenpool Stats:

Height: 5’4
Weight: 130 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 Gwenpool Workout:

Training Volume:

5+ days per week

Explanation:

As I said about: this is going to be a SCALED Deadpool workout.  So if Deadpool was a little too intense for you…you’re at the right place.  If you’re looking for a bit more intensity…head over to Deadpool’s workout!

Below I will share a beginner Special Forces Program requirements that we will build inside of our Upper/Lower Body split (instead of the Push/Pull/Legs we had for Deadpool).

The Gwenpool Workout: Sample Schedule

Monday: Run + Calisthenics + Core

Tuesday: Upper Body Training + Swim

Wednesday:Run + Calisthenics + Core

Thursday: Lower Body Training + Swim w/ Cammies and Boots

Friday: Run + Calisthenics + Core

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

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 Upper/Lower Split.**

The Gwenpool 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 Gwenpool 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

200 Reps Total

Air Squats

150 Reps Total

Sit Ups

150 Reps Total

Dips

100 Reps Total

Lunges

50 Reps Total (25 each leg)

Pull Ups

50 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

The Gwenpool Workout: Upper Body Training + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

Workout:

Bench Press

4×12

Thrusters

4×12

Seated Arnold Press

3×10

Incline Bench Press

3×10

Close Grip Cable Pushdowns

3×10

Lateral Pulldowns

3×10

Standing Dumbbell Curls

3×10 each arm

The Gwenpool 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

200 Reps Total

Air Squats

150 Reps Total

Sit Ups

150 Reps Total

Dips

100 Reps Total

Lunges

50 Reps Total (25 each leg)

Pull Ups

50 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

The Gwenpool Workout: Lower Body + Swim

You can swim before or after your workout.

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.

Swim:

Swim 1,000 to 2,000 meters.

Workout:

Back Squat

4×12

Straight Leg Deadlifts

4×12

Leg Press

3×10

Hamstring Curls (Machine)

3×10

Quad/Leg Extension (Machine)

3×10

Glute Bridges

3×10

Kettlebell Swings

3×10

The Gwenpool 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

200 Reps Total

Air Squats

150 Reps Total

Sit Ups

150 Reps Total

Dips

100 Reps Total

Lunges

50 Reps Total (25 each leg)

Pull Ups

50 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

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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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