Last updated on July 3rd, 2022 at 12:58 pm
I already can’t wait for more episodes of The Boys Amazon Series.
I cranked through the first eight episodes in just a day or two.
Even before the series released on Amazon I was pretty hyped for it so we featured a handful of the celebrities from the show on SHJ.
We saw Karl Urban who plays Billy Butcher, Chace Crawford who plays The Deep, and Jennifer Esposito who plays Agent Susan Raynor.
But now after seeing the show I know it’s absolutely time to see some of the character’s and feature some of the workouts around them.
Starting with Billy Butcher and Starlight!
No spoilers here, but I think the pair is a perfect starting point for us to dive into this fandom.
Billy Butcher Stats:
Height: N/A (Urban = 6’1)
Weight: N/A (Urban = 205 lbs)
Real Name: Billy Butcher
Powers: Yes
I couldn’t find an official listing for the character Billy Butcher’s height and weight.
So for this one we’ll just have to base it around their choice of celebrity portrayal.
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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Billy Butcher 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 Free Workout Placement Quiz and find the best free workout for you.
Billy Butcher 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 Billy Butcher’s, powers and/or abilities.
If you’re basing his powers and abilities on the show (and even the shows version of his Wiki Fandom), the best thing we’re going to have to talk about is the fact that he’s a former CIA operative, and complete badass.
His specific TV bio from the Wiki Fandom is:
A former C.I.A. operative turned vigilante, Billy Butcher is as charming as he is cunning. He’s a force of nature, who can talk almost anyone into anything, either through a smile or brute force – or sometimes both. He’s consumed by one mission in life: to destroy superheroes. But this personal vendetta is driven by his hatred for one Supe in particular: Homelander. Butcher’s determined to get revenge on Homelander, no matter the cost. And he won’t let anyone or anything stand in his way.
But if we base it on his comic character’s fandom and Comic Vine, we have a lot more to go off of:
AgilityHealingInvulnerabilityStaminaSuper StrengthUnarmed CombatWeapon Master
Now we’re talking.
It’s looking like the focus will be on his strength, stamina, agility, and unarmed combat.
But I also want to have some fun with it and add in some CIA type training as well.
So we’ll have a bit of a mix, because I don’t believe we’ve seen any CIA training yet (although we had the Navy Seals and Green Beret workouts recently with Sam Fisher and Solid Snake, and other army and police training in the past).
Think you’re ready to train like you’re joining the CIA?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Billy Butcher Workout
Training Volume:
5+ days per week
Explanation:
I’m going to be building you a basic 3 day split for Push/Pull/Legs weight training (remember that Billy Butcher strength we talked about?) and then I will also be sharing a workout built by U.S. Special Forces conditioning coach Jason Hartman that we will do 2 days a week on top of giving you the option to add in some of our MMA training programs from Coach Derek.
Billy Butcher Workout Schedule:
Monday: Push Day
Tuesday: Special Forces Workout
Wednesday: Pull Day
Thursday: Special Forces Workout
Friday: Leg Day
Saturday: Special Forces Workout, MMA Training or Active Off Day
Sunday: Rest Day
Billy Butcher Workout Day One: Push Day
Warm Up:
15 Minute Incline Walk or Flat Jog
Workout:
Incline Dumbbell Bench Press
4×10,8,6,3
Overhead Press
4×10,8,6,3
Close Grip Bench Press
4×10,8,6,3
Weighted Dips
4×10
Shoulder Front Raises w/ Dumbbells (Standing)
4×10
Hex Press
4×10
Billy Butcher Workout Day Two: Special Forces Workout
Directions from Coach Hartman:
Do 10 reps of each exercise in Circuit A back-to-back. Repeat, this time doing 9 reps per exercise, then again doing 8 reps. Now do 1 round of Circuit B (60 seconds per move). Do 3 more rounds of Circuit A in countdown fashion, with 7, then 6, then 5 reps per move, followed by another round of Circuit B. Complete 4 more rounds of Circuit A, counting down to 1 rep per move In the final round. End with 1 round of Circuit B. Rest only as needed.
Circuit One:
A1. Pull-ups (sub with bodyweight rows if you can’t do 10 pull-ups)
A2. Split Squat Jumps
A3. Dive Bomb Push Ups
Circuit Two:
B1. Kettlebell Single-Arm Snatch
B2. Kettlebell Single-Arm Swing
B3. Kettlebell Goblet Squats
B4. Kettlebell Deadlifts
B5. Burpees
Billy Butcher Workout Day Three: Pull Day
Warm Up:
15 Minute Incline Walk or Flat Jog
Workout:
Deadlift
4×10,8,6,3
Preacher Curls
4×10,8,6,3
Barbell Bent Over Rows
4×10,8,6,3
Weighted Chin Ups
4×10
Hammer Curls w/ DB
4×10
Wide Grip Pulldowns
4×10
Billy Butcher Workout Day Four: Special Forces Workout
Directions from Coach Hartman:
Do 10 reps of each exercise in Circuit A back-to-back. Repeat, this time doing 9 reps per exercise, then again doing 8 reps. Now do 1 round of Circuit B (60 seconds per move). Do 3 more rounds of Circuit A in countdown fashion, with 7, then 6, then 5 reps per move, followed by another round of Circuit B. Complete 4 more rounds of Circuit A, counting down to 1 rep per move In the final round. End with 1 round of Circuit B. Rest only as needed.
Circuit One:
A1. Pull-ups (sub with bodyweight rows if you can’t do 10 pull-ups)
A2. Split Squat Jumps
A3. Dive Bomb Push Ups
Circuit Two:
B1. Kettlebell Single-Arm Snatch
B2. Kettlebell Single-Arm Swing
B3. Kettlebell Goblet Squats
B4. Kettlebell Deadlifts
B5. Burpees
Billy Butcher Workout Day Five: Leg Day
Warm Up:
15 Minute Incline Walk or Flat Jog
Workout:
Barbell Back Squat
4×10,8,6,3
Leg Press
4×10,8,6,3
Leg Press Calf Raises
4×10,8,6,3
Weighted Lunges
4×10
Hamstring Curls or Kickbacks
4×10
Bulgarian Split Squats
4×10
Billy Butcher Workout Day Six: Special Forces Workout OR MMA OR Active Off Day
You have a few options here. The first is your special forces workout that we’ve been doing throughout the week. Another run through this will definitely get the job done today.
I’ll start by listing that, and then I’ll list some MMA workout from Coach Derek, followed by some options for an active off day.
Directions from Coach Hartman:
Do 10 reps of each exercise in Circuit A back-to-back. Repeat, this time doing 9 reps per exercise, then again doing 8 reps. Now do 1 round of Circuit B (60 seconds per move). Do 3 more rounds of Circuit A in countdown fashion, with 7, then 6, then 5 reps per move, followed by another round of Circuit B. Complete 4 more rounds of Circuit A, counting down to 1 rep per move In the final round. End with 1 round of Circuit B. Rest only as needed.
Circuit One:
A1. Pull-ups (sub with bodyweight rows if you can’t do 10 pull-ups)
A2. Split Squat Jumps
A3. Dive Bomb Push Ups
Circuit Two:
B1. Kettlebell Single-Arm Snatch
B2. Kettlebell Single-Arm Swing
B3. Kettlebell Goblet Squats
B4. Kettlebell Deadlifts
B5. Burpees
Next option is some Mixed Martial Arts (which can be added on more than just today if you choose):
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.
Finally, if you’d like a bit more of a “rest day” you can choose to go for an active rest. Some options include:
- Tracking your daily steps and making sure they surpass 10k
- Sports like tennis, basketball, soccer, etc.
- Hiking and/or biking trails
If you’re looking to step it up and do cardio your options include (but aren’t limited to):
- 3-5 mile jog
- 5-10 mile bike ride
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