Last updated on October 2nd, 2021 at 06:17 pm

It’s the week of the wolves.

And, no, that doesn’t mean Teen Wolf or Twilight.

Although I’m not saying there’s anything wrong with those options (as we actually have seen a lot of celebs from the two), I’d just personally rather see our Marvel werewolves come to SHJ (I will admit to being slightly upset we won’t be seeing Professor Lupin, though).

BUT, I’ll get over my Harry Potter obsession this week as this one is being programmed by one of our very own Academy members Devin!

Devin (who you can find on Instagram) recently landed a spot in a commercial and is soon moving from Canada to New York City, where he will be using a specific training program to keep his ripped physique.

For that reason, Devin is sharing it with us, and we’re utilizing it for the hybrid Jack Russell because not only is he a NYC based character, but the routine itself is also a bodyweight hybrid movement that fits his powers and abilities perfectly!

More about that in the research section below.

Werewolf By Night Stats:

Height: 6’8 (5’10 as Russell)

Weight: 300 lbs. (200 lbs. as Russell)

Real Name: Jack Russell

Powers: Yes

Werewolf By Night is extremely tall in wolf form, and pretty average (or even sometimes considered short) as Jack Russell.

Someone like Ryan Reynolds would likely refer to Russell as a manlet….

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.

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Werewolf By Night 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!

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Werewolf By Night 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 Werewolf By Night’s, powers and/or abilities.

Here’s what his ComicVine lists as his powers and abilities:

• Agility
• Berserker Strength
• Claws and Teeth
• Feral
• Healing
• Intellect
• Invulnerability
• Shape Shifter
• Stamina
• Super Hearing
• Super Sight
• Super Smell
• Super Speed
• Super Strength
• Tracking
• Unarmed Combat

Okay, so I apologize for that list being obnoxiously long, but he’s a werewolf…and they have a lot of powers….

Another cool part of Jack Russell’s character is that he (this time sourcing from his Wiki Fandom):

can transform himself into a werewolf, which is a human/wolf hybrid of supernatural origin, through sheer force of will, usually by meditating on the image of a full moon. While in that form, he retains his normal intellect, is capable of speech (with some difficulty), and looks more like the classic werewolf. During a full moon, however, he changes involuntarily, loses his cognitive abilities, and looks more like a wolf than a human.

If you couldn’t tell, the former is the cool part.  The second half of that I felt just had to be noted.

You know, to be fair.

And, to quote our very own workout creator Devin:

All that needs to be added is an animal crawl circuit for people to program as they want and bingo bango, I’d call that a hot slice.

So, expect to see a nice animal crawl circuit on top of Devin’s perfectly customized hybrid workout.

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Werewolf By Night Workout Routine

Training Volume:

4+ days per week

Training Splits Can Include:

Upper/lower/upper/lower

Upper/lower/rest/upper/lower

Upper/rest/lower/rest/upper – lower/rest/upper/rest/lower

Upper/lower/upper/lower/upper – lower/upper/lower/upper/lower

Equipment required – Weighted Vest and Bar

Optional but highly recommend: Pull-up bar & dip station

Please stretch and warm up/down adequately. Pay special attention to your wrists, shoulders, rotator cuff, knees, and ankles

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Werewolf By Night Day One: Upper

Warm up/Stretch

*if you have a dip station then add the following*

Dips 4×10-12

Workout:

Handstand Wall Hold 3×30 seconds

Pike Pushups 4×12-15

Superset A: Decline Diamond Push up 4×12

Superset A: Decline regular push up 4×12

Superset B: Lateral Raises with weighted Bar 4×10-12

Superset B: Reverse Fly with Weighted Bar 4×10-12

Superset C: Single-Arm shoulder Press w/ Bar 3×15

grab your weighted vest wrap it around the bar and then

Military Press w/ Vest&Bar 3×15

Floor Weighted Bar Fly 4×10

Tricep Dip 3×15

Incline Pushups 4×12

Abs: 3 or 4 sets

Weighted plank 60 seconds

Mountain climbers 40 reps

Side planks 60 seconds

Werewolf By Night Day Two: Lower

Warm up/Stretch

Workout:

Hip thrust 4×12

Bodyweight squat 1×100

Superset A: Weighted squat w/bar&vest 4×35-40

Superset A: Weighted Reverse Lunge w/bar&vest 4×40

Superset A: Calf raises w/bar&vest 4×30

Split squat or pistol squat 3×12-20

Wall sit 3×60 seconds

Abs: 3 sets

Leg raises 20 reps

Flutter kicks 20 reps

Bicycle crunches 40 reps

Werewolf By Night Day Three: Upper

Warm up/Stretch

*if you have access to a pull-up bar or a park then include the following*

Chin-ups 4×10

Pull-ups 4×10

Negative Pull-ups 4×10

Hanging leg raise 4×15

Workout:

Single-Arm Bar row (can wrap vest around and for more weight) 4×12-15

Wide grip Bar w/vest lat row (do these slowly; up for 5, down for 5) 4×12-15

Reverse Fly w/bar 4×12

Door-frame Row 4×15

Back Widow (hold at peak contraction for a few seconds) 4×12

Superman (arms behind you, hold at peak contraction for a few seconds) 3×12

Single arm Bar curl 4×10

Single arm hammer curl 4×10

Bar curl w/bar&vest 4×10

Abs: 3 sets

Hollow hold 30 seconds

Superman hold 40 seconds

Plank 60 seconds

Werewolf By Night Day Four: Lower

Warm up/Stretch

Workout:

Hip thrust 4×12

Bodyweight squat 1×100

Superset A: Jump squat 4×12-15

Superset A: Jump Lunge 4×12-15

Superset A: Calf raises w/bar&vest 4×30

Split squat or pistol squat 3×12-20

Wall sit 3×60 seconds

Abs: 3 sets

Leg raises 20 reps

Flutter kicks 20 reps

Bicycle crunches 40 reps

Werewolf By Night Bonus Bear Crawl Circuit:

Add this in on days (or nights ;-X) you have a little extra in the tank.

3 Round Circuit:

30 Second Basic Bear Crawl

30 Second Lateral Bear Crawl (Back and Forth)

30 Second Backward Bear Crawl

Rest 30 Seconds

To step this up a notch you can bear crawl weighted by putting weight on your back or pushing weight in the bear crawl position.

Also consider using bands on either your wrists or ankles to intensify your lateral bear crawls!

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