Last updated on July 3rd, 2022 at 12:57 pm
The Female of the Species!
Well that’s her comic name at least.
The Boys themed workouts have been doing so well I just had to keep them going this week.
So far we’ve seen Billy Butcher, Starlight, Queen Maeve, and Homelander for our character themed workouts.
We also 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!
Now it’s time to hit both sides of the fence again this week.
That means we have both A-Train and The Female [of the Species]!
I also thought it was fitting these two go together for their little rendezvous in the show.
The Female Stats:
Height: N/A (Karen Fukuhara is 5’2)
Weight: N/A (Karen Fukuhara is is around 120 lbs.)
Real Name: N/A
Powers: Yes
We’re back to not-so-specific height and weights for The Boys characters.
But at least we have his celeb portrayal to help us a bit.
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!
Take The SHJ Program Quiz and find the perfect program for YOU.
The Female 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.
The Female 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 The Female’s, powers and/or abilities.
But, like A-Train, I think it’s appropriate we start with a bio for The Female.
And, as you’ll soon see, very much unlike A-Train’s short list of powers, The Female is one strong chick!
ComicVine tells us this about The Female [of the Species]:
The Female (Of The Species) is a member of The Boys and she acts as the “muscle” of the team together with The Frenchman. This muted Japanese girl possesses superhuman strength that can rip someone’s skin and limbs off. Although she appears to be ruthless and cruel to her enemies, The Female is a good person and she is The Frenchman’s best friend. According to Mother’s Milk, The Female was exposed to Compound V as a baby and it is implied that at this time some other things happened to her that contributed to her mental problems. The Female has an uncontrollable urge to kill and at times when she does not kill enough in her capacity as a member of The Boys she takes jobs with the local Mafia. Frenchman has tried to help her overcome this compulsion, with limited success.
Alright, so keep in mind I’m not going to be training you to be this ruthless, but we will need you to be as effective (if that makes any sense).
As for her powers, they list them as:
Keep in mind I did enjoy the fact that this was a much longer list than A-Train’s and could have easily used the list from her Wiki Fandom which listed “hand to hand combat, Superhuman Strength, and Superhuman Durability” as her powers.
But this one is much cooler, and honestly seems to be more on par with what we saw in the show.
And I also like the fact that they added “feral”.
As an added bonus I wanted to share a little more of a bio for her, showing that she’s not only a badass female presence, but more:
According to CIA records, The Female’s tongue has been removed, presumably causing her muteness. It is not clear whether someone else or The Female herself is responsible for the removal. However, following Hughie’s revelation of a potential superhuman genocide by Butcher, it was revealed that she does have the ability to speak when she said, “I hate mean people.” The Female’s main power is her immense strength, as she regularly tears even super humans apart. She also has a talent for finding the weak spots on people.
So we’ll focus in on strength gain for this one, but make sure we’re still lean and quick in the process.
Think you can handle that?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Female Workout
Training Volume:
4-6 days per week
Explanation:
We’re going to be training upper, lower, and full body splits with this one to combine an effective strength gain approach with one that will get our stamina and fat loss where they need to be! You’ll have the option to train utilizing two sample training schedules.
The Female Workout Training Schedule 4 Days Per Week:
Week One:
Monday: Upper Body A
Tuesday: Full Body
Wednesday: Off
Thursday: Lower Body A
Friday: Full Body
Saturday: Off
Sunday: Active Off
Week Two:
Monday: Upper Body B
Tuesday: Full Body
Wednesday: Off
Thursday: Lower Body B
Friday: Full Body
Saturday: Off
Sunday: Active Off
The Female Workout Training Schedule 6 Days Per Week:
Monday: Upper Body A
Tuesday: Lower Body A
Wednesday: Full Body
Thursday: Rest
Friday: Upper Body B
Saturday: Lower Body B
Sunday: Full Body
The Female Workout Upper Body A:
Do 3 Sets of each workout consisting of a rep scheme of 12 – 10 – 8 descending reps and ascending weight.
Dumbbell Bench Press
Bent Over Rows
DB Side Lateral
Lying Tricep Extension
Barbell or Dumbbell Curls
The Female Workout Upper Body B:
Do 3 Sets of each workout consisting of a rep scheme of 12 – 10 – 8 descending reps and ascending weight.
Dumbbell Shoulder Press
Tricep Cable Pushdown
Cable Curls
Dips
Pull Ups
The Female Workout Lower Body A:
Do 3 Sets of each workout consisting of a rep scheme of 12 – 10 – 8 descending reps and ascending weight.
Squat Variation
Stiff [Straight] Leg Deadlift
Leg [Quad] Extension
Hamstring Curls
Standing Calf Raises
The Female Workout Lower Body B:
Do 3 Sets of each workout consisting of a rep scheme of 12 – 10 – 8 descending reps and ascending weight.
Deadlift Variation
Leg Press
Weighted Lunges (DB or BB)
Cable Glute Kickbacks
Glute Bridges
The Female Workout Full Body:
Do 3 Sets of each workout consisting of a rep scheme of 12 – 10 – 8 descending reps and ascending weight.
Chest Flyes
Kettlebell Swings
Dip Machine Leg Pushdown
Hammer Curls
Cable Kickbacks
Pulldown Variation
Sit Ups
Lying Leg Raises
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