Last updated on November 11th, 2022 at 03:11 pm
We have even more Young Justice heroes to get through.
We’re on a roll here.
Last week we had Kid Flash and Batgirl and the week’s before that we’ve seen Arsenal and Arrowette, and Aqualad and Miss Martian. I also reminded you that we’ve already seen basically every Robin variation (also including Nightwing and Red Hood), and we’ve seen a good handful of the lead heroes as well: Superman, Batman, Aquaman, Flash and Green Arrow.
But now it’s time to bring in some additional power with Superboy and Wonder Girl.
Even though he’s half human, as we’ll talk more about in his research section, Superboy is definitely strong enough to make this training regime have to step it up a notch.
Superboy Stats:
Height: 5’9
Weight: 150 lbs.
Real Name: Kon-El (Conner Kent in Young Justice)
Powers: No
Superboy isn’t as tall as I expected.
I suppose it’s because he has to stay under the Superman range to fit the template of a “sidekick”.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, 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 and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are 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 Black Manta at 6’4.
And, of course, Hulk and Broly are both 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 Ronan and Sagat are 7’5, and 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.
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!
Superboy Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, 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!
Take The DC Comics Workout Placement Quiz Now!
Superboy 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 Superboy’s, powers and/or abilities.
Here’s what his Wiki Fandom [for Young Justice] lists as his powers and abilities:
- Super strength;
- Super leap;
- Infrared vision;
- Invulnerability;
- Super hearing
I won’t be teaching you super hearing (or infrared vision…), but I’m actually super stoked that he has super leaping and not flight.
That we can actually work on!
But I think we need a bit of a background for Superboy, especially if we’re going to be sticking to his Young Justice character.
Here’s how his Wiki Fandom continues:
Superboy is a partial genetic clone of Superman, and as such shares many of Superman’s physical traits. At the time of his liberation, Superboy was physiologically 16 years old; however, chronologically he was only 16 weeks old. As a side effect of the cloning process, Superboy will never visibly age, thus looks identical in the five years since his awakening. Superboy is a Caucasian male with short black hair and blue eyes. He is noticeably taller than most people of his physiological age and is quite muscular, likely due to his partial Kryptonian genes.
So, partial clone actually makes Superboy only half Kryptonian.
That’ll mean he’s a bit easier to keep up with than Superman – but not by much!
Are you ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Superboy Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’re going to focus in on “super strength” and “super leap”. We’re going to be doing a four day strength building split, and then I’ll also be giving you the option to add in 2 addition days devoted to MMA (unless of course you also decide to add it in on top of your 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.
Superboy Workout Routine Day One: Chest and Triceps
Warm Up:
Stretch
10-15 minute jog
Workout:
Bench Press
5×5
Close Grip Bench Press
4×6,8,10,12
Incline Bench Press
4×6,8,10,12
Chest Flyes
3×12
Overhead Tricep Extension
3×12
Weighted Dips
3×12-15
Superboy Workout Routine Day Two: Back and Biceps
Warm Up:
Stretch
10-15 minute jog
Workout:
Deadlift
5×5
Bicep Curls (BB or EZ Bar)
4×6,8,10,12
Bent Over Rows
4×6,8,10,12
Hammer Curls (DB or Cable)
3×12
Wide Pulldowns
3×12
Weighted Chin Ups
3×5-10
Superboy Workout Routine Day Three: Shoulders, Traps and Delts
Warm Up:
Stretch
10-15 minute jog
Workout:
Military Press
5×5
Barbell Shrugs
4×6,8,10,12
Upright Rows
4×6,8,10,12
Face Pulls
3×12
Shoulder Front Raises
3×12
Lateral Raises DB
3×12-15
Superboy Workout Routine Day Four: Legs and Calves
Warm Up:
Stretch
10-15 minute jog
Workout:
Back Squats
5×5
Seated Calf Raise
4×6,8,10,12
Hamstring Curls or Kickbacks
4×6,8,10,12
Quad/Leg Extension
3×12
Box Jumps w/ Increasing Height
3×12
Weighted Jumping Lunges
3×12-15
Superboy Workout Routine: Additional Mixed Martial Arts and Parkour
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL DC COMICS WORKOUT BOOKLET!
More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
