Last updated on September 21st, 2022 at 09:36 am
Harley Quinn was getting lonely.
Oh, and so was Batman.
We’ve already seen Jared Leto’s Joker workout routine, and it’s pretty badass. That’s actually one of the reasons I used that specific picture of the Joker to the right!
Now we get to see a workout routine broken down specifically to the character himself, instead of revolving it around a celeb like Leto.
Are you ready?
The Joker Stats:
Height: 6’5
Weight: 192 lbs.
Real Name: Unknown
Powers: No
Holy crap The Joker is tall!
Wolverine holds the shortest spot among comic characters we’ve seen, with Spider-Man, Daredevil, and Green Arrow coming in next around 5’11. 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 and Cyborg towering over them at 6’6, Thanos right there with them at 6’7, and Deathstroke right below at 6’5.
Boom! That’s where The Joker is.
And, of course, Hulk is up there with Thor, Thanos 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.
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The Joker 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 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.
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The Joker Workout Routine Research
The Joker is pretttttty crazy!
Can we replicate THAT in a workout routine?
One thing I want to start with when breaking down The Joker is right from DC when they tell us:
Not much is known about his past, but his acts during the present are what define the Joker as one of the greatest threats to our heroes and the people they’ve sworn to protect. He’s killed a Robin, crippled Batgirl, and tortured and murdered countless people throughout the DC Universe—all just for a laugh.
He is definitely a force to be reckoned with.
They also give us a list of his powers/abilities with:
complete unpredictability, intelligence
So he has a SuperHuman intelligence like we saw with some other heroes, and even programmed for Cyborg.
But all this aside, we’re also going to base this on the physique of the bad-ass fighting style Joker we’ve seen as well.
So be prepared to train!
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The Joker Workout Routine
Training Volume:
5+ days per week
Explanation:
We’re talking about The Joker 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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Every day warm up:
-5 classic sun salutations
Day 1: Bench Press and KB Lunge Cleans
-Wind Sprints: 5 rounds
-Karaoke steps: 5 rounds (each way)
-Lateral single leg hop: 5 rounds (each way)
-Box jumps: 3X10-super set 1
-Alternating step ups: 3X50-super set 1
-Bench Press: 3X10-super set 2
-Skull Crushers: 3X10-super set 2
-Dips: 3Xfailure-super set 2
-Tricep push down: 3X10-super set 3
-Tricep overhead extension: 3X10-super set 3
-Box jumps: 3X10-circuit 1
-Alternating KB lunge cleans: 3X10-circuit 1
-Rope Slam: 3X10-circuit 1
-KB ice skaters: 3X10-circuit 1
-Medicine Ball slam: 3X10-circuit 1
-Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1
Day 2: Thrusters and OHS
-Push ups: 3X20-circuit 1
-Pull ups: 3X10-circuit 1
-Sit Ups: 3X30-circuit 1
-Overhead Squat: 3X10-super set 1
-Pistol Squats: 3X10(each)-super set 1
-Single Leg balance: 3X30 sec(each leg)
-Insane WOD: -Kalsu: -for time
-5 burpees-EMOM
-100 thrusters
Workout done when 100 thrusters completed
-Crunches: 3X40-circuit 2
-Leg Lifts: 3X10-circuit 2
-V ups: 3X20-circuit 2
-Neck Bridge: 3X10-super set 2
-DB shrug: 3X10(hold)-super set 2
Day 3: Military Press and Sprints
-Wind Sprints: 5 rounds
-Karaoke steps: 5 rounds (each way)
-Lateral single leg hop: 5 rounds (each way)
-Box jumps: 3X10-super set 1
-Alternating step ups: 3X50-super set 1
-Squats: 3X10-super set 2
-Calf Raises: 3X20-super set 2
-Leg Press: 3X10-super set 2
-Military Press: 3X10-super set 3
-Front Raises: 3X10-super set 3
-Lateral Raises: 3X10-super set 3
-Box jumps: 3X10-circuit 1
-Alternating KB lunge cleans: 3X10-circuit 1
-Rope Slam: 3X10-circuit 1
-KB ice skaters: 3X10-circuit 1
-Medicine Ball slam: 3X10-circuit 1
-Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1
Day 4: Double Unders and Running
-Push ups: 3X20-circuit 1
-Pull ups: 3X10-circuit 1
-Sit Ups: 3X30-circuit 1
-Overhead Squat: 3X10-super set 1
-Pistol Squats: 3X10(each)-super set 1
-Single Leg balance: 3X30 sec(each leg)
-Insane WOD: Bull: -2 rounds for time:
-200 double unders
-50 overhead squats
-50 pull ups
-1 mile run
-Crunches: 3X40-circuit 2
-Leg Lifts: 3X10-circuit 2
-V ups: 3X20-circuit 2
-Neck Bridge: 3X10-super set 2
-DB shrug: 3X10(hold)-super set 2
Day 5: Deadlifts and Jumps
-Wind Sprints: 5 rounds
-Karaoke steps: 5 rounds (each way)
-Lateral single leg hop: 5 rounds (each way)
-Box jumps: 3X10-super set 1
-Alternating step ups: 3X50-super set 1
-Deadlift: 3X10-super set 2
-Lat pull down: 3X10-super set 2
-Chin ups: 3Xfailure-super set 2
-Cable Bicep Curls: 3X10-super set 3
-Cable Hammer Curls: 3X10-super set 3
-Box jumps: 3X10-circuit 1
-Alternating KB lunge cleans: 3X10-circuit 1
-Rope Slam: 3X10-circuit 1
-KB ice skaters: 3X10-circuit 1
-Medicine Ball slam: 3X10-circuit 1
-Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1
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.
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