Last updated on February 15th, 2021 at 09:34 am

The Winter Soldier is a pretty intense roll to take on…

Did you know he has to fill in as Captain America for a period of time?  I won’t spoil it for you, but it happens people!

Did I already ruin it?  But…I didn’t say why or how…Or even that I’m just talkin’ Comics…. Whatever!

It’s a bit ironic that I mention this actually, because Sebastian Stan actually tried out for the role of Captain America in “The First Avenger”, but instead ended up getting the role as the sidekick Bucky Barnes.  I guess everything happens for a reason, eh Mr. Stan?

Here’s a quote from Stan that ConFITdent shares with us about his role and training as The Winter Soldier:

Stan saw it as a blessing in disguise as Evans packed on 20 pounds of muscle for the lead role.  Stan told Details.com, “I like to be lean and flexible, I’m not interested in gaining size.”  To keep his six-foot, 165 pound frame lean and muscular, the Romanian born American utilizes Aeroboxing, developted by celebrity trainer and former professional boxer Michael Olijide Jr.

Well we’ve definitely seen how Chris Evans tacked on weight for his role, so I guess Stan got exactly what he’s good at….staying LEAN!

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What is Aero-boxing and what else did he use?

So, what is aero-boxing?

It sounds like it would be some type of air-boxing, almost like shadow boxing?  But then how could someone get sculpted and cut using this?

All good questions my young Luke…

Healthy Celeb tells us a little bit more about Aero-Boxing:

The concept of aero-boxing has been designed by Michael Olajide Jr., the former middle weight boxing champion. The workout specifically is valuable for people not having much space available for workouts. Michael Olajide is a renowned celebrity trainer.

Rope jumping, which is an extensive cardio-workout exhausts the body completely and sculpts your arms, shoulders, legs, and chest. Shadow boxing doesn’t require any opponent to fight. While imagining youself as a boxer in mind, you practice boxing in the air. Shadow boxing has its impact both on your body as well as brain.

Resistance training, which is a fusion of various workouts such as squats, push-ups, and standing ab tones the muscles of your body. It really is an awesome workout.

Olajide has been said to work with another one of our favorite Superhero Athletes….Hugh “Wolverine” Jackman!!!

How do we do it?

Well, unfortunately for us, I’m not Michael Olajide…

I’m just plain old, nerdy, SuperHero-like, Mike Romaine…

BUT, it’s okay!  Do not fret!  Olajide is pretty vocal about his training, which enables us to still utilize it!  I actually may give it a shot for a month as well to test the results.

Are we ready for the workout routine because this one’s a fun one!

**This section of research leading up to this point is all for the first version of Sebastian Stan’s workout.**

Sebastian Stan Workout Routine Research [Part Two]

As shown in the picture above, Sebastian Stan has stepped it up a notch.

He has started working with celebrity train Don Saladino, who we have seen other celebrities work with in the past (which is awesome, because that means we know his style), and he got absolutely shredded.

Of course, he does mention the fact that he’s worked harder than he ever did before, but that should go without saying considering he looks the best he ever has!

Men’s Journal tells us this about their new routine:

Stan’s work with Saladino for Avengers: Infinity War included longer and tougher workouts than usual because the two knew that Stan would be shooting for long days and wouldn’t have time to train much during production. Saladino put together a detailed chest workout for Stan during that time and also started each workout with 20-30 minutes of functional movements and bodyweight exercises as a warmup.

And Don Saladino shared an Insta post of Stan benching 100 pound dumbbells!

Strong as hell! And, not even using the bionic arm!

Oh, and the coolest part?

Saladino also shared a kettlebell circuit AND arm circuit that he uses with Stan.

Which means I’ll be sharing those exact circuits with you guys and using them to build out this new routine for us!

Let’s do this.

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The Sebastian Stan Workout Routine

Training Volume

Olajide Jr. customizes his regimen to a client’s fitness level. Stan’s three-part circuit is repeated nonstop for an hour (usually three to four times), with no rest between segments.

And for the rest of the workout we’re going to take it straight from his interview with Detail.com!  No better way then right from his mouth 🙂

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SHADOWBOXING
Eight to 10 minutes, while holding 5-to-15-pound weights. “It’s intense cardio that also builds muscle endurance,” Olajide says. “You might think five pounds is nothing,” Stan says, “but you’ll feel it.”

CARDIO
Five minutes of jumping rope nonstop—on every count of eight, turn the rope twice under your feet between jumps.

SCULPTING MANEUVERS
Eight to 12 minutes of resistance exercises, at three levels of intensity. Some of Stan’s favorite moves:
Standing Ab Work: Use a 15-to-20-pound body bar in a variety of upper-body and core-focused moves, like standing in a split stance and rowing the bar as if you were paddling.

Push-up Variations: Stan does a set of each type for 30 seconds nonstop. Moves include push-ups while holding weights and a version in which you lower your body toward the ground, then shift your weight from side to side.

Squat Variations: Stan does a set of each variation for 30 seconds nonstop. Moves include single-leg squats and tribal squats (weights in hand, knees and feet together, squat, then at the bottom of the squat, jump your feet out, then jump back in).

Sebastian Stan Workout Version Two

Training Volume

5 days per week

Explanation:

Stan and Saladino switched to a more typical structure to get him in this new incredible shape. We’ll be using circuits and supersets, but we’re also going to be hitting the gym in a more typical fashion of 5 days per week and with the compounds we’re used to seeing. I’ll also be adding in the arm and kettlebell circuit straight from Saladino within the programming.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Sebastian Stan Workout: Sample Workout Routine Schedule

Monday: Bench Press, Chest and Cardio

Tuesday: Squats, Legs and Core

Wednesday: Biceps, Triceps and Cardio

Thursday: Overhead Press, Shoulders and Core

Friday: Deadlift, Back and Cardio

Saturday: Rest Day

Sunday: Rest Day

Sebastian Stan Workout: Bench Press, Chest and Cardio

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Dumbbell Bench Press

4×12

Cable Flyes

4×12

Weighted Dips

4×5

Decline Hammer Strength Machine

4×12

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Light Incline Dumbbell Press: 4 sets, 8 reps
Hex Incline Dumbbell Press: 4 sets, 8 reps
Light Dumbbell Incline Chest Flyes: 4 sets, 12 reps
Standing Incline Chest Flyes w/ DB: 4 sets, 12 reps

Cardio:

Burn 250-300 Calories with any of the cardio options below:

• HIIT Cardio, Bike or Elliptical
• High Incline Walk
• Steady Elliptical
• Steady StairMaster
• Steady Row
• Treadmill Jog

Sebastian Stan Workout: Squats, Legs and Core

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Back Squats

4×12

Leg Press

4×12

Seated Calf Raises

4×12

Weighted Lunges

4×12 each leg

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Straight Leg DB Deadlift: 4 sets, 8 reps
Box Jumps: 4 sets, 8 reps
Weighted Bridges: 4 sets, 12 reps
Double Unders: 4 sets, 12 reps

Core:

Sit Ups

4×25

Hanging Leg Raises

4×20

Forearm Planks

4×60 seconds

Sebastian Stan Workout: Biceps, Triceps and Cardio

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Preacher Curls

4×12

Seated Tricep Overhead Extension

4×12

Close Grip Bench

4×10

Concentration Curls

4×12 each arm

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Heavy Barbell Curl: 4 sets, 8 reps
Skullcrushers: 4 sets, 8 reps
Hammer Curls: 4 sets, 12 reps
Tricep Pushdown: 4 sets, 12 reps

Cardio:

Burn 250-300 Calories with any of the cardio options below:

• HIIT Cardio, Bike or Elliptical
• High Incline Walk
• Steady Elliptical
• Steady StairMaster
• Steady Row
• Treadmill Jog

Sebastian Stan Workout: Overhead Press, Shoulders and Core

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Overhead Press

4×12

Shoulder Flyes w/ DB or Cable

4×12

Light Alternating Arnold Press (Seated)

4×12

Slow Alternating Shoulder Front Raises (Seated)

4×12 each arm

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Power Cleans: 4 sets, 8 reps
Pause Push Ups: 4 sets, 8 reps
Kettlebell Swings: 4 sets, 12 reps
Upright Rows: 4 sets, 12 reps

Core:

Cable Crunches

4×25

Lying Leg Raises

4×20

Side Planks

4×30 seconds each side

Sebastian Stan Workout: Deadlift, Back and Cardio

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Deadlift

4×12

Wide Grip Lateral Pulldowns

4×12

Close Grip Cable Rows

4×12

Weighted Chin Ups

4×5

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Cable Straightarm Pulldowns: 4 sets, 8 reps
Facepulls: 4 sets, 8 reps
Bent Over DB Rows: 4 sets, 12 reps
Wide Push Ups: 4 sets, 12 reps

Cardio:

Burn 250-300 Calories with any of the cardio options below:

• HIIT Cardio, Bike or Elliptical
• High Incline Walk
• Steady Elliptical
• Steady StairMaster
• Steady Row
• Treadmill Jog

Sebastian Stan Workout: Bonus Kettlebell Circuit

Overhead Carry: 50 yards (each arm)
Rack Carry: 50 yards (each arm)
Bottom-up Carry: 50 yards (each arm)
One-arm Suitcase Carry: 50 yards (each arm)
Farmer’s Walk: 100 yards

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