Last updated on February 23rd, 2023 at 01:57 pm
So, you’re trying to get big and jacked!?
Hopefully the answer is yes, because we’re talking about The Hulk here…
If you’re looking for a different type of build, maybe one of the other superheroes we’ve done would be better for you?
We’ve already seen Superman, Captain America, Batman, Thor, Aquaman, and Spider-Man!
All of which are much different body styles!
The Hulk Stats:
Height: 5′ 10″ (as Bruce Banner); 7′ – 8′ (Savage Hulk), 6’6″ (Gray Hulk), 7’6″ (Merged Hulk), 8’8″ (Green Scar).
Weight: 128 lbs (58 kg) (as Banner); 1,040 – 1,400 lbs (Savage Hulk), 900 lbs (Gray Hulk), 1,150 lbs (Merged Hulk), 2,400 lbs (Green Scar)
Real Name: Bruce Banner
Powers: Yes
As you guys know: I generally just place one height and one weight, but this one seemed fitting to name a bunch and have some fun with it.
Hulk is definitely the heaviest, and biggest Superhero we’ve had on SHJ. Although Thor is 6’6 and over 600 lbs, so he’d be the closest!
We have some monster celebs at SHJ that are actually even taller than Savage Hulk, like The Mountain – who has also been recently breaking world records for deadlifting (and much more), and becoming the World’s Strongest Man!
And, that also seems extremely fitting to mention in this routine, because that’s definitely another workout that works well to become The HULK!
But, hey, these workouts are for EVERYONE!
So, don’t worry if you’re not the size of the Hulk. Worry about your specific goals.
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The Hulk Nutrition and Diet
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
THE HULK PORTION:
As I said before, “The Hulk may get something specifically different.”.
Well, that’s not completely true, but I also want to mention something that is really important for those of you who are looking to put on Hulk-like mass.
In order to gain weight you’re going to need to eat over your caloric maintenance level.
You need to eat MORE!
It’s important to also get enough protein daily (which we’ve mentioned), so counting macronutrients also really helps (which you can learn more about in the Nutrition Pillars).
So, EAT like a Hulk would!!!
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The Hulk Workout Routine Research
Ohhhhh yeah. The fun part!
Let’s talk about The Hulk’s powers, and how we’re going to use them to make this routine.
I think it’s pretty obvious we’re training for power and to get BIG!
Right…?
Marvel tells us this about The Hulk:
The Hulk possesses an incredible level of superhuman physical ability. His capacity for physical strength is potentially limitless due to the fact that the Hulk’s strength increases proportionally with his level of great emotional stress, anger in particular.
Well, I’m not going to teach you how to turn green, or use your emotional stress or anger to fuel your workout, BUT, it is a conversation regardless.
We’ve had celebs like Demi Lovato and Kevin Hart discuss how amazing working out and physical fitness is for their stress.
So maybe The Hulk is onto something?…
Or maybe I’m just reaching here…
So this one is going to be pretty simple. We’re training for superhuman physical abilities.
We actually even have a Powerlifting Path inside The Academy that started as being called The Hulk / She-Hulk Path !
You know where I’m going with this! So let’s get started.
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The Hulk Workout Routine
Training Volume:
5-6 days per week
This one has been stepped up to 5 days from the usual 4-6 because it’s the freakin’ Hulk people!
Explanation:
We’re talking about The Hulk here! This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 5 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
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Day 1: Bench Press
-10 min Incline Walk
-Bench Press: 10, 8, 5, 3, 1
-Incline Dumbbell Bench Press: 3X10-super set 1
-Dumbbell Chest Flies: 3X10-super set 1
-Decline Cable Flies: 3X10-super set 2
-Dumbbell Bench Press: 3X10-super set 2
-Box Jumps: 3X10-super set 3
-Rapid Alternating Step Ups: 3X10(each)-super set 3
-Tuck Jumps: 3X10-super set 4
-Incline Sprints: 3X1 min-super set 4
-Jump and Reach: 3X10-super set 5
-Four Square Hop: 3X10(squares)-super set 5
Day 2: Squats
-10 min Incline Walk
-Squats: 10, 8, 5, 3, 1
-Leg Press: 3X10-super set 1
-Lunges: 3X10(each)-super set 1
-Step Ups: 3X10(each)-super set 2
-Calf Raises: 3X10-super set 2
-Box Jumps: 3X10-super set 3
-Rapid Alternating Step Ups: 3X10(each)-super set 3
-Tuck Jumps: 3X10-super set 4
-Incline Sprints: 3X1 min-super set 4
-Jump and Reach: 3X10-super set 5
-Four Square Hop: 3X10(squares)-super set 5
Day 3: Military Press
-10 min Incline Walk
-Military Press: 10, 8, 5, 3, 1
-Arnold Press: 3X10-super set 1
-Shrugs: 3X10-super set 1
-Front Raises: 3X10-super set 2
-Lateral Raises: 3X10-super set 2
-Box Jumps: 3X10-super set 3
-Rapid Alternating Step Ups: 3X10(each)-super set 3
-Tuck Jumps: 3X10-super set 4
-Incline Sprints: 3X1 min-super set 4
-Jump and Reach: 3X10-super set 5
-Four Square Hop: 3X10(squares)-super set 5
Day 4: Deadlifts
-10 min incline walk
-Deadlifts: 10, 8, 5, 3, 1
-Cable Rows: 3X10-super set 1
-One Arm Dumbbell Rows: 3X10(each)-super set 1
-Lateral Pull Downs: 3X10-super set 2
-Bent Over Rows: 3X10-super set 2
-Box Jumps: 3X10-super set 3
-Rapid Alternating Step Ups: 3X10(each)-super set 3
-Tuck Jumps: 3X10-super set 4
-Incline Sprints: 3X1 min-super set 4
-Jump and Reach: 3X10-super set 5
-Four Square Hop: 3X10(squares)-super set 5
Day 5: Big Arms
-10 min incline walk
-Barbell Curl: 10, 8, 5, 3, 1
-Skull Crushers: 10, 8, 5, 3, 1
-Hammer Curls: 3X10-super set 1
-Preacher Curls: 3X10-super set 1
-Dumbbell Overhead Tricep Extension: 3X10-super set 2
-Cable Push Downs: 3X10-super set 2
-Box Jumps: 3X10-super set 3
-Rapid Alternating Step Ups: 3X10(each)-super set 3
-Tuck Jumps: 3X10-super set 4
-Incline Sprints: 3X1 min-super set 4
-Jump and Reach: 3X10-super set 5
-Four Square Hop: 3X10(squares)-super set 5
Bonus 1-2 Days: Activity and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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