Venom Workout Routine: Train like You Are The Host for The Sentient Alien Symbiote

Last updated on December 11th, 2024 at 06:47 pm

You must already know it’s a Venom themed week.

You didn’t? But the movie comes out this weekend…

Man, Tom Hardy would NOT be happy to hear that.

I know, I know, we have so many other character workouts that have been requested, but sometimes we have to stick to a schedule that we can’t always control.

And, in this case, that’s Venom.

I even made sure to give you guys Riz Ahmed’s workout routine this week as well.

He is playing Doctor Carlton Drake!

But, this routine should certainly be interesting, considering Venom is requires a host.

Are you ready to be that host?

For this next section I’m going to be using the stats of Eddie Brock being that he is the character in the Venom movie, although we have seen Venom hosted by Flash Thompson, Lee Price, The Guardians of the Galaxy, and a ton of other characters!

Also keep in mind that his height and weight is also variable as Venom.

Venom (as Eddie Brock) Stats:

Height: 6’3

Weight: 250 lbs.

Real Name: Eddie Brock

Powers: Yes (with symbiote)

Eddie Brock it’s right about average height for celebs we’ve seen at SHJ.

And, he’s not far off what we see for superheroes either, actually.

Vegeta tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, but Damian Wayne (Robin) is only an inch taller.  Goku isn’t that tall either, though, standing only 5’7.

One Punch Man falls in at 5’9 right there with Ryu – and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.

We’ve had Superman at 6’3, and Captain America, Scorpion and Batman at 6’2, with Thor and Cyborg towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5.

And, of course, Hulk is up there with them, and sometimes even portrayed much taller.

Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!

And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

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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Venom Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Bane 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 (Greek Gods, 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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Venom Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Venom’s (as Eddie Brock), powers and/or abilities.

So let’s talk about the powers Venom has from the symbiote, told by his Marvel Wiki Page:

Power gained by the Symbiote:

Superhuman Attributes
Agility
Durability
Projecting organic webs from body
Vast Fighting Skills
Shapeshifting
Wall Crawling
360 Degree Vision
Ability to nullify Spider-Man’s spider-sense

I mean, I’m definitely not going to be able to teach you how to nullify Spider-Man’s spider-sense, but I can shoot for some SuperHuman attributes.

In Eddie Brock’s Wiki they list this included in his powers and abilities section:

• Superhuman strength, speed, agility, and durability

Which, we basically got, but I just wanted to make sure we touched upon the “strength” portion of what the symbiote brings to the table.

Since we moved through that so fast, can we have some fun?

Here’s a list of all the hosts that the Venom symbiote has encountered:

Edward Brock, MacDonald Gargan, Flash Thompson, Angelo Fortunato, Otto Octavius, Peter Benjamin Parker, Lee Price, Groot, Rocket Raccoon, Drax, Hulk/Bruce Banner, Conrad Marcus, Wade Winston Wilson

Yes, you read that right…

The Hulk and Deadpool are on the list!

Okay, okay, enough fun and games.

Let’s do this.

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The Venom Workout Routine

Training Volume:

4-6 days per week

Explanation:

This routine may look familiar.  It’s based on Tom Hardy’s own workout routine to get insanely jacked!  How’s that for awesome?  I’ve added in activity days because every hero, villain, anti-hero, and character should be able to defend themselves (and move like a boss)!

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Day One: Back and Traps

Deadlifts

10-8-5-5-3-Max

Lateral Pulldowns

3×10

Barbell Shrugs

3×10

Dumbbell Rows

3×10

Wide Grip Barbell Shrugs

3×10

Dumbbell Shrugs

3×10

Cable Rows

3×10

Wide Grip Pull Ups

3×10

Day Two: Chest

Barbell Bench Press

10-8-5-5-3-Max

Push Ups

3×20

Wide Grip Push Ups

3×20

Incline Dumbbell Bench Press

3×10

Dumbbell Flyes

3×10

Cable Flyes

3×10

Incline Cable Flyes

3×10

Dips

3×20

Day Three: MMA, Parkour and Activity

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.

Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

The Parkour Workout (Nightrunner) designed by Academy member Felix!

Day Four: Arms

Dumbbell Bicep Curls

3×10

Hammer Curls

3×10

Push Downs (Cable)

3×10

Kick-Backs (Cable)

3×10

Chin Ups

3×10

Dips

3×10

Skull Crushers

5×10

Preacher Curls

5×10

Day Five: Legs and Shoulders

Military Press

10-8-5-5-3-Max

Back Squats

8-5-5-3-Max

Dumbbell Shoulder Raises

3×10

Calf Raises

3×10

Dumbbell Shrugs

3×10

Weighted Lunges

3×10

Leg Press

3×10

Barbell Shoulder Raises

3×10

Day Six: MMA, Parkour and Activity

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.

Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

The Parkour Workout (Nightrunner) designed by Academy member Felix!

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.