Last updated on September 27th, 2022 at 12:44 pm
As I said, we’ve been on a roll with all our TMNT characters.
And, I wanted to finish the roll off STRONG!
See what I mean there? It’s a double whammy.
Not only do I want to finish the TMNT roll off with Splinter, our master sensei, but I also wanted to make sure to get in a routine from TMNT that focused on strength building above all else!
So we brought in the powerhouses for this one, and we’re pairing them up for a combo workout!
And just to be clear on where we’re at: we recently saw Shredder and Karai; and we also had obviously saw the turtles workout, April O’Neil, and Casey Jones!
Bebop and Rocksteady Stats:
Height: Bebop – 8″ Rocksteady – 8″
Weight: Bebop – 700 lbs. Rocksteady – 800 lbs.
Real Name: Bebop & Rocksteady
Powers: Mutated
So Bebop and Rocksteady are huge.
Although it seems Rocksteady had just a bit more to eat than Bebop.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Bebop and Rocksteady 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!
Bebop and Rocksteady 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 Splinter’s, powers and/or abilities.
What I should say before we start (and what I said for multiple TMNT characters) is that Bebop and Rocksteady have multiple story lines throughout the different TMNT series.
One thing that they absolutely share in common is how they came to be, and their powers.
Their Wiki Fandom lists their unique powers as:
Super durability, endurance, and strength
For this one I also want to include some brief background, and I’ve done my best to find some Wiki Fandom pages that refer to both their backgrounds at once.
Here’s what the Villains Fandom has to say about them:
Bebop and Rocksteady are major antagonists in the Teenage Mutant Ninja Turtles franchise. Although interpretations vary, they are almost always depicted as the dimwitted mutant henchmen of the Shredder, leader of the Foot Clan. Their names are both taken from genres of music: Bebop is a style of jazz, while Rocksteady is a Jamaican music style, a precursor to reggae.
This Wiki Fandom also agrees with the other on some of their powers and skills:
Enhanced strength, speed and durability
Rhinoceros and warthog traits
Diving a bit deeper into their backgrounds we find out how and why they were transformed:
Shredder developed a plan to defeat the Turtles by mutating members of the street gang, so that they would have abilities parallel to the Turtles’. Bebop and Rocksteady both volunteered to undergo the procedure (though neither was particularly aware of what it would entail) with the promise that it would allow them to exact revenge on the Turtles. Bebop was mutated into a humanoid warthog, and Rocksteady into a humanoid rhinoceros.
Although the Fandom makes sure to point this out for us:
However, though the transformation did make them larger and stronger, they remained incompetent simpletons and were completely inept at stopping the Turtles or carrying out Shredder’s plans.
Which leaves us with the basis of our training to work on our strength, speed, and durability.
For this one we’ll be focusing on getting STRONG!
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Bebop and Rocksteady Workout Routine
Training Volume:
3 days per week
Explanation:
For this one we’re going to be performing our 5×5 training like none other than Bill Starr. I’ll be sharing multiple different formats for you below. If you don’t know who Bill Starr is, he’s the author of The Strongest Shall Survive: Strength Training for Football. We’ll be utilizing his original 5×5 programming, but I’ll also be sharing a handful of others for you to consider.
Bill Starr’s Original 5X5 Program
Monday – Heavy
Power cleans – 5 sets of 5
Bench – 5 sets of 5 1×10 weight from 3rd set
(add 10 rep sets after 8-12 weeks on program)
Squats- 5 sets of 5 1×10 weight from 3rd set
(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)
Wednesday – Light
Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5
(1×10 weight from 3rd set set 5 use weight from 3rd set of Monday)
Friday – Medium
Power cleans – 5 sets of 5
Overhead press – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5
(1×10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday)
The Bill Starr Power Routine
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Weighted hyperextensions – 2 sets
Weighted sit-ups – 4 sets
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups- 3 sets
Friday – Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Powercleans – 4 sets of 5, 1 triple
Weighted Dips- 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each
Bill Starr’s Beginner 5×5 Programming
Monday (Heavy Day – 85%)
Back Squats 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day – 65-70%)
Back Squats 5 x 5 using 60% of Monday’s weight
Bench Press 5 x 5 using 60% of Monday’s weight
Pullups 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day – 70-85%)
Back Squats 5 x 5 using 80% of Monday’s weight
Bench Press 5 x 5 using 80% of Monday’s weight
Rows 5 x 5 Ramping weight to top set of 5 reps across 5 sets
The Bill Starr Strength Factor Program
Monday (Heavy Day)
Back Squats 5 x 5 ramping to limit
Bench Press 5 x 5 ramping to limit
Deadlifts 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Incline Dumbbell Press 2 x 20
Calf Raises 3 x 30
Wednesday (Light Day)
Back Squats 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Good Mornings 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing Overhead Press 5 x 5 ramping to limit
Dips When you can do 20 reps, start adding weight and drop the reps back to 8
Curls 3 x 15
Friday (Medium Day)
Back Squats 5 x 5 using 20 lbs less than Monday
Incline Bench Press 5 x 5 ramping to limit
Shrugs 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
Straight Arm Pullovers 2 x 20
Chins: 4 sets to failure
Bill Starr’s “Big 3” Program
Monday – Heavy Day
Powerclean – 5 sets of 5
Bench – 5 sets of 5
Squat – 5 sets of 5
Wednesday – Light Day
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5
Friday – Medium
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5
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