Last updated on June 29th, 2022 at 01:10 pm

Did I mention it’s the week of the wolves?

I’m just kidding. I know I did on Werewolf By Night’s workout.

But now we’re here for a mutant who got to learn under none other than Professor Charles Xavier!

While I said I’m a bit sour that we won’t be seeing Professor Lupin this week, it is cool that we got to have wolfish characters from two different aspects of The Marvel Universe.

This one is also excited because although it’s been pushed off a few times now (the release date), Wolfsbane will be starred by Maisie Williams in New Mutants! 

I will say this for anyone who already saw Werewolf By Night’s workout: this is going to be a replication of his routine in a format for woman.  From time to time I want to reinforce the fact that both men and women can utilize the same routines for much different effects (also contingent on our diets).  While knowing many people land on the site for many different articles I sometimes like to choose two very similar characters (like Arsenal and Arrowette) and allow the men and women to do their thing with the same movements (sometimes swapping very minimal like Superboy and Wonder Girl).

So, that being said, I have to give credit where it is due and mention that this routine is built for us (with very minimal help from myself) by Academy member Devin who is moving to New York City to work on his budding acting career and was building a routine to fit and decided to help us out by sharing.

Wolfsbane Stats:

Height: 5’2 (Human) 8’0 (Transitional) 12’0 (Lupine)

Weight: 110 lbs. (Human) 410 lbs. (Transitional) 1050 lbs. (Lupine)

Real Name: Rahne Sinclair (pronounced “Rain)

Powers: Yes

So Wolfsbane (Rahne) WOULD be considered pretty short.

That’s if she wasn’t 8-12 feet tall depending on her transition into wolf!

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!

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Wolfsbane 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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Wolfsbane 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 Wolfbane’s, powers and/or abilities.

Here’s what her Wiki Fandom lists as her powers and abilities:

• Enhanced Size: Proportionately greater in size than that of her human form, her hybrid wolf-human bones and muscles make Wolfsbane taller & stronger.
• Enhanced Strength: Greater strength than that of a normal male adult human, due to her enhanced muscular build.
• Enhanced Speed: Enhanced muscles are swift as a wolf but to the proportional size of a human.
• Enhanced Reflexes: Although enhanced her muscles and skeleton are also extremely flexible, giving her the agility of an animal.
• Enhanced Agility
• Enhanced Stamina
• Enanced Durability
• Night Visison
• Hyperkeen Senses: Keen animal senses of sight, smell & hearing combined with human intelligence are heightened further than that of a regular wolf. She can perceive infra red, ultra violent, heat, heartbeat, health, pheromones, feelings & emotions such as anger, shame, grief, disgust, fear or lust).

Another thing I’ll mention that should be obvious for both Wolfsbane and Werewolf By Night is there main source of there power being lycanthropy.

I think it’s so obvious I didn’t even list it for Werewolf By Night….

There is some more information to note about Wolfsbane, though.

Here is some more information about the drawbacks, and another strength of Wolfsbane’s powers:

There are drawbacks to being a wolf, however. While in her lupin form, Wolfsbane can not orally communicate with others. Instead, she has the vocal chords of a wolf and therefore barks, growls and howls as one. Although in this form, she is capable of communicating telepathically with Danielle Moonstar, she does not often work with her former New Mutants team-mate. Also, while she may retain her human consciousness, she is more prone to wild behaviour. This can sometimes dull her intelligence, or override her usually up-right and moral consciousness.

Wolfsbane’s lupine and transitional forms are more massive than her human form is. The source of this additional mass is unknown.

Regenerative Healing Factor: Wolfsbane is capable of regenerating damaged or destroyed areas of her body with much greater speed and efficiency than an ordinary human. Injuries that result in massive tissue damage such as bullet wounds, slashes, punctures, blunt force trauma, and severe burns heal completely, without so much as a scar, in a shorter amount of time—hours or days instead of weeks or months.

The drawbacks of Wolfsbane’s communication is similar to Werewolf by Night, but much more restricted.  Werewolf By Night is able to talk, although not easily, while still in his wolf form.

And, just one last sliver of fun background information before we get into the workout for Wolfsbane is about her “New Mutants” background (you know, just in case you want to know what’s up before the movie drops in 2020):

When Rahne first developed her mutant power of lycanthropy, she was mistaken for a werewolf. A group of terrified, religious locals believed that she had been possessed by the devil. Led by Reverend Craig, they chased Rahne across the Scottish highlands. At the end of the chase, Rahne fell unconscious and reverted to her naked human form at the feet of Dr. MacTaggert, who saved her from the mob. Doctor MacTaggert became a surrogate mother to the young mutant and took her under her protection, then took Rahne to America, to be schooled by Professor Charles Xavier.

Rahne soon became involved in a rescue mission to save the Professor from Donald Pierce, who was still affiliated with the Hellfire Club. With the help of Cannonball, Karma, Psyche, and Sunspot, the Professor was saved and he agreed to train the team of New Mutants.

Alright. You think you’re ready to train like a wolf?

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The Wolfsbane 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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Wolfsbane 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

Wolfsbane 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

Wolfsbane 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

Wolfsbane 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

Wolfsbane 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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