Wreck It Ralph Inspired Workout

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Wreck-It Ralph-Inspired-Workout

The workout we have come up with today to post is the Wreck It Ralph Workout! This one is inspired by the physique that Wreck It Ralph has in the Wreck-It Ralph. 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.

Wreck It Ralph Stats:

Height: 9′
Weight: 643 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.

Wreck It Ralph Workout:

Training Volume:

5 days per week

Explanation:Ralph has no days off. But, we’ll make an exception and take 1-2 per week for our own sanity.  We’re training to be kind of Hulk-like because we need Superhuman strength AND speed AND durability.  All things that are more easy to train for separate.That being said, I don’t expect you to be a Master-Wrecker and gain your strength that way.  We’ll be using weights and regular training style like we did for Maui and Gaston!

Wreck It Ralph Workout Day One: Chest and Triceps

Workout (Power and Muscle):

Bench Press

5×5

Incline Bench Press

3×8-12

Dumbbell Bench Press

3×8-12

Dumbbell Flys

3×25

Close Grip Bench

5×5

Seated French Press

3×8-12

Cable Tricep Pushdown

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Two: Back and Traps

Workout (Power and Muscle):

Barbell Rows

5×5

Dumbbell Rows

3×8-12

Lateral Pulldown

3×8-12

Seated Cable Rows

3×25

Barbell Shrugs

5×5

Dumbbell Shrugs

3×8-12

Machine or Barbell Shrugs for Reps

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Three: Legs and Calves

Workout (Power and Muscle):

Squats

5×5

Leg Press

3×8-12

Front Squats

3×8-12

Hamstring Curls

3×25

Seated Calf Raises

5×12

Weighted Lunges

3×8-12

Cable Pullthroughs Light

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Four: Shoulders and Biceps

Workout (Power and Muscle):

Seated Barbell Press

5×5

Seated Arnold Press

3×8-12

Barbell Front Raises

3×8-12

Dumbbell Lateral Raises

3×25

Pinwheel Curls

5×5

Standing Bicep Curls (DB or BB)

3×8-12

Cable Preacher Curls

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Five: Deadlifts and Hamstrings

Workout (Power and Muscle):

Deadlift

5×5

Romanian DB Deadlift

3×8-12

Hamstring Curls

3×8-12

Hamstring Curls for Reps Light

3×25

Dip/Pull Up Assisted Machine Leg Pushdowns

5×5

Bulgarian Split Squats

3×8-12

KB Deadlift Light

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 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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