Last updated on March 5th, 2021 at 08:30 am

It’s a Jughead kind of week.

Which may actually seem kind of backwards seeing as how we saw Veronica Lodge, AKA Camila Mendes this week and Lili Reinhart isn’t until next!

But it’s okay, because we’ve already seen KJ Apa’s routine, so his wouldn’t have fit with Camila, and Madelaine Petsch was last week’s and wouldn’t be a real true fit either.

I guess we’ll have to work with what I’m rollin’ with!

Either way, I’m excited for this Riverdale spree we’re on.

My friend texted me the other day and said “Is it bad I didn’t know Riverdale was based on a comic?…”, to which I responded with, “Only because you’re texting ME about it…”.

So, if you did not know Riverdale is based on Archie Comics, now you do!

Cole Sprouse Stats:

Height: 6’0

Weight: (approximate) 155 lbs

Age: 26 years old

Cole Sprouse is JUST off being in the average height we see among male celebs on the site.

I suppose he’s right in the middle area with guys like Josh Brolin, Matt Damon, Jason Statham, Michael Rooker, and a few others.

He’s not quite the shorter range we’ve seen like Zac Efron, Mark Wahlberg, Kit Harington, Tom Holland, Daniel Radcliffe, and a ton of others, but also not in that average height range.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Hugh Jackman, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Even taller than them are guys like The Mountain, Dwayne Johnson, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Cole Sprouse Diet and Nutrition

It’s very likely that Cole Sprouse could be found at Pop’s Diner.

Sprouse doesn’t follow a strict diet regime, but does stay fit and work out.

He follows more of a sustainable approach, and it works for him.

But we love sustainability, so I’ll give you some tips before we head off into the workout routine research.

First of all, our Academy Nutrition Classes (Vikings, Samurais, Hunter Gatherers, Monks, Minimalists, Greek Gods, SuperHumans, Spartans) all revolve around finding the most sustainable nutrition pillars for YOU to be able to sustain.

That’s how much we strive for sustainability here at SHJ!

Oh, and almost all of them have built in cheat meals…because we’ve seen SO many celebs who utilize them and it still works!

A nice 80/20 method is what I like to live by.

But, enough about me, let’s talk about where else you can go to find some dietary guidelines.

If not in The Academy, you can also check out our Nutrition Pillars right on the site.  I like to utilize intermittent fasting like Hugh Jackman and Terry Crews combined with calorie counting like what is in our new Superhero Programs.

But, don’t forget I’ve also lost over 50 lbs utilizing cyclical ketosis as well…

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Cole Sprouse Workout Routine Research

Did you know KJ Apa and Cole Sprouse are workout buddies?

I’m not surprised. KJ Apa seems like he’s workout buddies with everyone!

And, you’ll know what I mean when we see Charles Melton’s workout next week…

Well, I guess you already know what I mean.

In an article by Seventeen they give us this, utilizing interviews with Cole Sprouse:

According to a recent interview, Cole and KJ are also work-out buddies. Hang on one sec: Can you imagine walking into a gym and seeing Cole AND KJ doing pull-ups?! I would die.

Cole revealed to Peoplethat he actually turns to KJ for fitness inspo. He revealed, “It’s nice going to the gym with dudes like [KJ] because I just mimic what they are doing and by proxy I get an exercise I never thought I would be able to get.” He continued, “I focus on different parts of the body on different days,” which also seems to depend on the scenes they’re filming. He opens up, “if we have a prospect of a shirtless scene coming up, I usually go a little harder in the four weeks prior.”

So, thaaaaaaaaat’s what Cole and KJ *actually* do when they hang out.

Now, I don’t know if I would DIE seeing KJ and Cole do pull-ups in the gym…I might ask to work in…but die is a little excessive.

I know, I know, it’s a joke….SO WAS MINE!

Kind of…

What we’re going to do to build this routine is pull right from KJ Apa’s, but simplify it a bit and take the volume down a notch.

Are you ready?

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Cole Sprouse Workout Routine

Training Volume:

3 days per week

Explanation:

This one is straight from KJ apa’s workout routine, but the volume has been cut.  In KJ Apa’s we have a 3-6 day routine and there’s a lot more circuit training and cardio options involved!  So let’s pretend like Cole Sprouse is currently hitting the gym with his workout buddy and jump right in with them!

Weight Increase Explanation:

When I give a rep count of “10,8,5,3,3” for example, you should be going up in weight each time.

You should also increase weight each time on rep counts of 3×10 or 12, for example, but that can be a much more insignificant increase than the above example.

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.

Video Link:
SHJ YouTube Workout Guide

Day One: Chest and Triceps

Warm Up:

Stretch

800m jog

Cardio for increased fat/weight loss:

20 Minutes HIIT Cardio on treadmill – see next day for further HIIT instruction (if your goal is cutting)

Workout:

Bench Press

5×10,8,5,3,1

Tricep Cable Pushdowns

3×10

Dips

3xFailure

Incline Dumbbell Bench

3×12

Dumbbell Tricep Kickbacks

3×10

Incline Cable Flys

3×12

Chest Front Raises (similar to decline cable flys but with dumbbells)

3×10

Day Two: Back and Biceps

Warm Up:

Stretch

800m jog

Cardio for increased fat/weight loss:

20 Minutes HIIT Cardio on treadmill – see next day for further HIIT instruction (if your goal is cutting)

Workout:

Deadlifts

3×10,8,5,3,3

Dumbbell Bicep Curls

3×12

Cable Rows

3×15

Preacher Curls

3×12

Wide Grip Pull Ups

3xFailure

Lateral Cable Pulldowns

3×12

Hammer Curls

3×10

Day Three: Shoulders and Legs

Warm Up:

Stretch

800m jog

Cardio for increased fat/weight loss:

20 Minutes HIIT Cardio on treadmill – see next day for further HIIT instruction (if your goal is cutting)

Workout:

Back Squats

5×10,8,5,3,3

Arnold Presses

3×10

Leg Press

3×12

Military Press (standing)

5×10,8,5,3,3

Hamstring Curls

3×10

Shrugs (dumbbells or barbell)

3×20

Calf Raises

3×15

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