The Wolfsbane Workout

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The-Wolfsbane-Workout

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

Wolfsbane Stats:

Height: 5’2 (Human) 8’0 (Transitional) 12’0 (Lupine)
Weight: 110 lbs. (Human) 410 lbs. (Transitional) 1050 lbs. (Lupine)
(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.

Wolfsbane Workout:

Training Volume:

4+ days per week

Training Splits Can Include:

Upper/lower/upper/lower

Upper/lower/rest/upper/lower

Upper/rest/lower/rest/upper – lower/rest/upper/rest/lower

Upper/lower/upper/lower/upper – lower/upper/lower/upper/lower

Equipment required – Weighted Vest and Bar

Optional but highly recommend: Pull-up bar & dip station

Please stretch and warm up/down adequately. Pay special attention to your wrists, shoulders, rotator cuff, knees, and ankles

Wolfsbane Day One: Upper

Warm up/Stretch

*if you have a dip station then add the following*

Dips 4×10-12

Workout:

Handstand Wall Hold 3×30 seconds

Pike Pushups 4×12-15

Superset A: Decline Diamond Push up 4×12

Superset A: Decline regular push up 4×12

Superset B: Lateral Raises with weighted Bar 4×10-12

Superset B: Reverse Fly with Weighted Bar 4×10-12

Superset C: Single-Arm shoulder Press w/ Bar 3×15

grab your weighted vest wrap it around the bar and then

Military Press w/ Vest&Bar 3×15

Floor Weighted Bar Fly 4×10

Tricep Dip 3×15

Incline Pushups 4×12

Abs: 3 or 4 sets

Weighted plank 60 seconds

Mountain climbers 40 reps

Side planks 60 seconds

Wolfsbane Day Two: Lower

Warm up/Stretch

Workout:

Hip thrust 4×12

Bodyweight squat 1×100

Superset A: Weighted squat w/bar&vest 4×35-40

Superset A: Weighted Reverse Lunge w/bar&vest 4×40

Superset A: Calf raises w/bar&vest 4×30

Split squat or pistol squat 3×12-20

Wall sit 3×60 seconds

Abs: 3 sets

Leg raises 20 reps

Flutter kicks 20 reps

Bicycle crunches 40 reps

Wolfsbane Day Three: Upper

Warm up/Stretch

*if you have access to a pull-up bar or a park then include the following*

Chin-ups 4×10

Pull-ups 4×10

Negative Pull-ups 4×10

Hanging leg raise 4×15

Workout:

Single-Arm Bar row (can wrap vest around and for more weight) 4×12-15

Wide grip Bar w/vest lat row (do these slowly; up for 5, down for 5) 4×12-15

Reverse Fly w/bar 4×12

Door-frame Row 4×15

Back Widow (hold at peak contraction for a few seconds) 4×12

Superman (arms behind you, hold at peak contraction for a few seconds) 3×12

Single arm Bar curl 4×10

Single arm hammer curl 4×10

Bar curl w/bar&vest 4×10

Abs: 3 sets

Hollow hold 30 seconds

Superman hold 40 seconds

Plank 60 seconds

Wolfsbane Day Four: Lower

Warm up/Stretch

Workout:

Hip thrust 4×12

Bodyweight squat 1×100

Superset A: Jump squat 4×12-15

Superset A: Jump Lunge 4×12-15

Superset A: Calf raises w/bar&vest 4×30

Split squat or pistol squat 3×12-20

Wall sit 3×60 seconds

Abs: 3 sets

Leg raises 20 reps

Flutter kicks 20 reps

Bicycle crunches 40 reps

Wolfsbane Bonus Bear Crawl Circuit:

Add this in on days (or nights ;-X) you have a little extra in the tank.

3 Round Circuit:

30 Second Basic Bear Crawl

30 Second Lateral Bear Crawl (Back and Forth)

30 Second Backward Bear Crawl

Rest 30 Seconds

To step this up a notch you can bear crawl weighted by putting weight on your back or pushing weight in the bear crawl position.

Also consider using bands on either your wrists or ankles to intensify your lateral bear crawls!

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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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