Last updated on October 2nd, 2021 at 06:01 pm
Are you ready to train like Thanos?
The Mad Titan?
I’ll tell you right now: I read through this routine ahead of time. Coach Richie sent it over to me a day or so after I pitched it to him being that Infinity War comes out this week, and when I read it my jaw dropped.
You really have to be a SuperHuman ALREADY for this one.
Of course, you can always scale all of these routines we put out for you guys, and this is Thanos we’re talking about here…so you have to be able to do it all.
Thanos Stats:
Height: 6’7
Weight: 985 lbs.
Real Name: Thanos
Powers: Yes
Thanos is freakin’ huge.
Spider-Man and Green Arrow share the shortest spot among the heroes we’ve seen thus far at 5’11 – and Daredevil joins the crew! Just above them are Aquaman and Punisher standing only an inch or so taller.
We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor towering over them at 6’6 and Cyborg right there with him.
And, of course, Hulk is up there with Thor and Cyborg, and sometimes even portrayed much taller.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!
Thanos Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk (or in this case Thanos) 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 THANOS PORTION:
As I said before, “The Thanos 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 Thanos-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 Thanos would!!!
Take The Marvel Workout Placement Quiz Now!
Thanos Workout Routine Research
Okay. It’s time for the fun part.
What did we use to build this routine?
First of all, Thanos is obviously not human, so we’ll have to immediately compete with that factor.
But, we’ve done that before with our comic routines, so here we go.
Marvel tells us Thanos powers are:
Thanos possesses the superhuman physiology of all Eternals, granting him superhuman strength, endurance, reflexes, and agility. His skin in nearly invulnerable, particularly against heat, cold, electricity, radiation, toxins, aging, and disease, and he can survive indefinitely without food or water even before his “curse” from Death left him immortal, unable to die. His mind is also invulnerable to most forms of psychic attack, and can project a psionic blast of energy as well as blasts of plasma/cosmic energy from his eyes and hands.
And they continue with his abilities as well.
Can we pause to go through some of this awesomeness though?
There’s a lot of “invulnerable” talk in there, but let’s take a look at the “SuperHuman strength, endurance, reflexes, and agility”!
Say whaaatttttt?!
Alright alright, the abilities now:
Master strategist, adept in sciences far beyond Earth technology, some mystical knowledge
We have a lot to live up to.
Are you ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Thanos Workout Routine
Training Volume:
5-6 days per week
Explanation:
We’re talking about THANOS 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.
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 & traditional pyramid training, straight sets, super sets, progressive overload and more.
Everyday Warm up and Cardio:
-15 min HIIT(whatever cardio)
-Samson stretch: 3X10-circuit 1
-Overhead squat: 3X10(broomstick)-circuit 1
-Sit Up: 3X10-circuit 1
-Back extension: 3X10-circuit 1
-Pull up: 3X10-circuit 1
-Dips: 3X10-circuit 1
Day 1: Bench and Bear
-Bench Press: 12, 10, 8, 5, 3, 1
-Military Press: 3X10-super set 1
-Chest Flyes: 3X10-super set 1
-DB Bench Press: 3X10-drop set to 0
-Jump Rope: 3X1 min-circuit 1
-Man Makers: 3X10-circuit 1
-Weighted Shadow Box: 3X1 min-circuit 1
-Crunches: 3X40-circuit 2
-Leg Raises: 3X10-circuit 2
-Bicycle crunches: 3X40-circuit 2
-Plank: 3X1 min-circuit 2
-Do you have the (infinity) stones WODs:
-Bear complex: 5X7
For time
Day 2: Deadlifts and WOD
-Deadlift: 12, 10, 8, 5, 3, 1
-Barbell Shrugs: 3X10(hold)-super set 1
-Cable Row: 3X10-super set 1
-Lat Pull downs: 3X10-drop set to 0
-Jump Rope: 3X1 min-circuit 1
-Man Makers: 3X10-circuit 1
-Heavy Bag: 3X1 min-circuit 1
-Crunches: 3X40-circuit 2
-Leg Raises: 3X10-circuit 2
-Bicycle crunches: 3X40-circuit 2
-Plank: 3X1 min-circuit 2
-Do you have the (infinity) stones WODs:
-7-min burpees(score)
Day 3: Squats and WOD
-Squats: 12, 10, 8, 5, 3, 1
-Arnold Press: 3X10-super set 1
-Leg Press: 3X10-super set 1
-Calf Raises: 3X10-drop set to 0
-Jump Rope: 3X1 min-circuit 1
-Man Makers: 3X10-circuit 1
-Weighted Shadow Box: 3X1 min-circuit 1
-Crunches: 3X40-circuit 2
-Leg Raises: 3X10-circuit 2
-Bicycle crunches: 3X40-circuit 2
-Plank: 3X1 min-circuit 2
-Do you have the (infinity) stones WODs:
-DT: -Deadlift: 5X12(155)
-Hang Clean: 5X9(155)
-Push Jerk: 5X6(155)
For time
Day 4: Man Makers and WOD
-DB Bicep Curls: 3X10-drop set to 0
-Skull Crushers: 3X10-super set
-Preacher Curls: 3X10-super set
-Tricep Kickbacks: 3X10-drop set to 0
-Jump Rope: 3X1 min-circuit 1
-Man Makers: 3X10-circuit 1
-Heavy Bag: 3X1 min-circuit 1
-Crunches: 3X40-circuit 2
-Leg Raises: 3X10-circuit 2
-Bicycle crunches: 3X40-circuit 2
-Plank: 3X1 min-circuit 2
-Do you have the (infinity) stones WODs:
-Annie: -Double unders: 50,40,30,20,10
-Sit ups: 50,40,30,20,10
For time
The (Infinity) Gauntlet WOD:
-10 burpees
-10 thrusters(95)
-10 pull ups
-10 power snatches(95)
-10 toes to bar
-10 power cleans(95)
-20 box jumps
-10 power cleans(95)
-10 toes to bar
-10 power snatches(95)
-10 pull ups
-10 thrusters(95)
-10 burpees
For time
This workout is to keep testing yourself to see if your improving your time and fitness.
Bonus 1-2 Days: Activity and MMA
All heroes (and villains) 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.
GRAB THE UNOFFICIAL MARVEL WORKOUT BOOKLET!
More than 10 Workouts for Future Avengers, SHIELD Agents, X-Men, New Warriors, Nova Corps and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
