Last updated on June 29th, 2022 at 01:21 pm
Are you ready to train like a beast?
I hope so.
We haven’t seen any actors who have portrayed Beast on SHJ, but it’s time to train like a beast would.
I don’t know anyone who wouldn’t want that.
We HAVE however had Beast, in the form of Hank McCoy mentioned in an article about brain-power, because he’s a dang genius.
So he has at least seen some love at SHJ prior to this.
Beast Stats:
Height: 5’11
Weight: 402 lbs
Real Name: Hank McCoy
Powers: Yes (Mutant)
I’ll be honest, I expected Beast to be taller.
But, hey, Wolverine is a beast and he’s only 5’3!
There’s hope for me after all!
Wolverine holds the shortest spot among comic characters we’ve seen, with Spider-Man, Daredevil, and Green Arrow coming in next around 5’11 and Beast joining them. 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.
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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Beast 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.
THE BEAST PORTION:
As I said before, “The Hulk may get something specifically different.”.
And this is Beast, which still counts!
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 Beast-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 Beast would!!!
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Beast Workout Routine Research
Beast is pretty freakin’ incredible.
This is the “fun” part of the article, where I get to break down the “why” and “how” of the routine we’re building – and the research into beasts powers and abilities is awesome!
Here’s what Marvel tells us about his powers:
The Beast possesses superhuman strength, agility, endurance, and speed, despite his bulk. He possesses the agility of a great ape and the acrobatic prowess of an accomplished circus aerialist. His physiology is durable enough to allow him to survive a three story fall by landing on his feet without suffering any broken bones or sprains. The Beast’s legs are powerful enough to enable him to leap approximately 15 feet high in a standing high jump, and around 25 feet in a standing broad jump. He can also run on all fours at approximately 40 miles per hour for short sprints.
Basically he not only has superhuman strength, agility, endurance and speed – but he’s also a gymnast that takes the abilities of a human one to the next level.
I’ll take it…
And, as far as his abilities, they tell us this:
Hank is considered one of the world’s experts on mutations and evolutionary human biology. He has extensive knowledge of genetics, biochemistry, and a variety of other scientific fields. Hank is also an accomplished keyboard player.
He’s a genius…
He has 6 PhD’s in all different areas, if you didn’t believe me.
So are you ready to train like a beast?
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The Beast Workout Routine
Training Volume:
5+ days per week
Explanation:
We’re talking about Beast 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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Everyday Warm-up:
-cat cow: 20
-shoulder rolls: 20 (10 forward, 10 back)
-walking lunge: 20
-hip circle: 20 (10 forward, 10 back)
-lateral leg swing: 20 (each)
-forward leg swing: 20 (each)
Day 1: Sprint and Press
-200 m sprintX4-super set 1
-incline sprints: 4X30 seconds-super set 1
-Squat: 5X5
-Military Press: 5X5
-Power Cleans: 5X5
-Jump rope: 3X1 min-circuit 1
-Burpee: 3X10-circuit 1
-Weighted shadow boxing: 3X1 min-circuit 1
-Crunches: 3X40-circuit 2
-Leg Raises: 3X10-circuit 2
-Bicycle Crunches: 3X40-circuit 2
-Plank: 3X1 min-circuit 2
Day 2: Mile and Deads
-1 mile cardio of choosing
-Reverse woodchop: 4X10(switch sides)-super set 1
-Single leg Romanian deadlift: 4X10(switch sides) super set 1
-Split stance shoulder press: 4X10(switch sides)-super set 2
-Split stance cable row: 4X10(switch sides)-super set 2
-Pull ups: 3X10-circuit 1
-Toes to bar: 3X10-circuit 1
-Dips: 3X10-circuit 1
-Man Makers: 3X10-circuit 1
-Pistol Squats: 3X10(each)-circuit 1
Day 3: Deads and Rope
-200 m sprintX4-super set 1
-incline sprints: 4X30 seconds-super set 1
-Deadlifts: 5X5
-Push Press: 5X5
-Bent over rows: 5X5
-Jump rope: 3X1 min-circuit 1
-Burpee: 3X10-circuit 1
-Weighted shadow boxing: 3X1 min-circuit 1
-Crunches: 3X40-circuit 2
-Leg Raises: 3X10-circuit 2
-Bicycle Crunches: 3X40-circuit 2
-Plank: 3X1 min-circuit 2
Day 4: Mile and Deads
-1 mile cardio of choosing
-Reverse woodchop: 4X10(switch sides)-super set 1
-Single leg Romanian deadlift: 4X10(switch sides) super set 1
-Split stance shoulder press: 4X10(switch sides)-super set 2
-Split stance cable row: 4X10(switch sides)-super set 2
-Chin ups: 3X10-circuit 1
-Box jumps: 3X10-circuit 1
-Push ups: 3X10-circuit 1
-Wall climbs: 3X10-circuit 1
-V ups: 3X10-circuit 1
Day 5: Sprint and More
-200 m sprintX4-super set 1
-incline sprints: 4X30 seconds-super set 1
-Bench Press: 5X5
-Front Squat: 5X5
-Speed Deadlift: 5X5
-Jump rope: 3X1 min-circuit 1
-Burpee: 3X10-circuit 1
-Weighted shadow boxing: 3X1 min-circuit 1
-Crunches: 3X40-circuit 2
-Leg Raises: 3X10-circuit 2
-Bicycle Crunches: 3X40-circuit 2
-Plank: 3X1 min-circuit 2
-THE BEAST AKA KING KONG
-Deadlift: 3X1@455
-Muscle Up: 3X2
-Squat Clean: 3X3@250
-Handstand push up: 3X4
Scale the deadlift to your 1 rep max and the squat clean to your 3 rep max. If you can’t do the bodyweight movements keep working till you can. Being able to do this exact workout in good time is your goal.
The question is are you BEAST enough?
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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