Last updated on July 3rd, 2022 at 12:57 pm
The Boys is Amazon’s most watched show at launch after just two weeks.
Which means we need more routines!
Homelander’s routine was actually specifically asked for after we saw Billy Butcher and Starlight last week; and although we’re kind of on a Dragonball Z character frenzy with the launch of our new Mega Path “The Kakarot to Goku Path” within The Academy, I decided we need to fit in some more.
We even saw Karl Urban, Chace Crawford and Jennifer Esposito’s workout and diets prior to the show airing, who star as Billy Butcher, The Deep and Agent Raynor!
But now it’s time for Homelander and Queen Maeve.
Homelander Stats:
Height: 6’3
Weight: 235 lbs.
Real Name: John (Last Name Unknown)
Powers: Yes
Homelander has the stats at what people would likely consider an alpha male.
He’s the average height among celeb men on the site, but at the taller range, and definitely with a lot more muscle weight than any we’ve seen.
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 Moralesonly 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.
Homelander 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.
Homelander 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 Homelander’s, powers and/or abilities.
But before we get there, let’s talk a little bit more about Homelander as a character.
I know you all love when we feature villains here on SHJ, so here’s one of the best we’ve seen recently!
Here’s a bit of a bio from his character Wiki Fandom:
Homelander is a powerful entity from the highly controversial adult comic-book series The Boys, and like most of the superheroes in his universe he is a dark-as-mud parody of more popular superheroes such as Superman and Captain America but deconstructed into a twisted protagonist villain.
Indeed while most superheroes are flawed but ultimately benevolent beings Homelander is the exact opposite – a highly malicious super-being who will do anything he desires, being a sexual predator and wanton criminal.
In-keeping with the dystopian themes of the comic Homelander is the leader of the Seven, who often make matters worse rather than improve any situation and Homelander is among the worst of the already sociopathic team, believing he can treat others as less than human because he gained such immense power, being a vivid and gruesome example of “power corrupts”.
Homelander is the main antagonist of the live action adaptation TV series, also titled The Boys, and is portrayed by Antony Starr.
Which brings us to his powers.
Homelander, as you read in his bio, is one of the characters from The Boys that can be seen closely related to the powers of superheroes like Captain America and Superman, but he has quite the twist to him.
Here’s what his Fandom lists for his powers:
- Superhuman Strength: One of Homelander’s primary abilities is his tremendous superhuman strength. He possesses the greatest level of strength ever seen, allowing him to effortlessly overpower any opponent.
- Invulnerability: Homelander seems to be immune to all forms of physical harm and is thereby the most resilient of the Seven, and possibly of all Supes. As such, he is not only completely bulletproof but is also unfazed by explosions, such as when Billy blew up the Stillwell residence with him inside it.
- Heat Vision: Homelander is able to generate powerful heat energy from within his eyes and can project them outwards as high powered energy beams. These blasts of energy are so powerful that they appear to be able to cut through anything.
- X-Ray Vision: Homelander’s vision allows him to see through any solid object or surface, with the exception of objects and surfaces that are lined with zinc.
- Superhuman Hearing: Homelander possesses tremendous auditory awareness, allowing him to detect sounds from miles away. He can also use this power to detect a person’s heartbeat, and can tell when they are excited or anxious.
- Flight: Homelander is able to levitate and propel himself at great speeds, allowing him to cover vast distances in a matter of minutes.
And his character Wiki Fandom (Villains to be precise) adds in “Durability, Stamina, Speed, and Hearing”.
But if we take a look at that top list you’ll notice that one of the things we definitely need to focus on with this routine is strength building.
Secondary to that we need to make note that Homelander is extremely well-rounded.
That means while focusing on strength we’ll still have to remember that we need to train for speed, endurance, and even mixed martial arts.
We’ve seen some pretty intense routines from characters as well-rounded as Homelander, and I think this week is going to be no different with the addition of him and Queen Maeve.
Do you think you have what it takes?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Homelander Workout
Training Volume:
5+ days per week
Explanation:
For Homelander’s workout we’re going to a powerlifting split we don’t see very often on the site, but one that focuses on getting STRONG for your main compound lifts. If you’d like to add in active off days by mixing in some of Coach Derek’s mixed martial arts training from the site in order to really keep up with the Homelander power, feel free to add it in on your off-days, but keep in mind it will make this program extremely high volume.
Homelander Workout: Training Schedule
Monday: Squats, Deadlifts and Hammies
Tuesday: Bench Press and Triceps
Wednesday: Off Day
Thursday: Quads and Abs
Friday: Back and Traps
Saturday: Shoulders and Biceps
Sunday: Off Day
Homelander Workout Day One: Squats, Deads and Hammies
Warm Up:
10 Minute Incline Walk
Workout:
Back Squats
4×10, 8, 6, 3-5
Deadlifts
4×10, 8, 6, 3-5
Leg Curls
4×12
Weighted Lunges
4×10 each leg
Planks
3×60 seconds
Homelander Workout Day Two: Bench Press and Triceps
Warm Up:
10 Minute Incline Walk
Workout:
Bench Press
4×10, 8, 6, 3-5
Incline Dumbbell Bench
4×12
Pull Ups
3xFailure
Machine Chest Flyes
4×12
Close Grip Bench Press
3×12
Cable Tricep Extension
3×15
Homelander Workout Day Three: Quads and Abs
Warm Up:
10 Minute Incline Walk
Workout:
Light Squat Variation
3×10
Superset:
A. Leg Extensions
4×15
B. Box Jumps
4×10
Leg Press
4×12
Cable Crunches
3×12
Hanging Knee Raises w/ Twist
3×15
Homelander Workout Day Four: Back and Traps
Warm Up:
10 Minute Incline Walk
Workout:
Dumbbell Rows
4×12 each arm
Seated Cable Rows
4×15
Lateral Pulldowns
4×15
T-Bar Rows
4×15
Barbell Shrugs
3×15
Homelander Workout Day Five: Shoulders and Biceps
Warm Up:
10 Minute Incline Walk
Workout:
Seated Dumbbell Press
3×10
Superset:
A. Side Lateral Raises
3×10
B. Dumbbell Upright Rows
3×10
Machine Shoulder Press
3×10
Reverse Dumbbell Flyes
3×10
Preacher Curls
3×15
Reverse Grip Lateral Pulldowns
3×15
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