Last updated on June 29th, 2022 at 01:17 pm

In my opinion we can’t have Deadpool without having Gwenpool.

Listen, Deadpool is one of my favorite characters, but at SHJ we like to diversify it and see routines for both the men and the women from week to week.

So here we are for another awesome routine.

I’ll admit right away that this one might not be AS awesome as Deadpool’s; but I’m going to do my best to live up to it for Gwen.

It’s just harder when I don’t have someone like Ryan Reynolds to think about while writing the routine.

I mean, he even has the perfect connection to Hugh Jackman to continuously make the Deadpool/Reynolds-Jackman/Wolverine references.

They don’t make it much easier than that…

Gwenpool Stats:

Height: 5’4

Weight: 130 lbs.

Real Name: Gwendolyn “Gwen” Poole

Powers: Yes

Gwenpool is right around the average height. 

She just makes it there, as being an inch shorter would have put her in the shortest range of women we’ve seen here at SHJ.

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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Gwenpool 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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Gwenpool Workout Routine Research

I know what you’re thinking.

“Hey! Deadpool got his own nutrition section specifically made for him!”

And, yeah, you’re right.

Which is why I covered my own butt at the beginning of this article by mentioning this probably wouldn’t be as badass as Deadpool’s workout and diet.

The thing is: Gwenpool doesn’t have nearly the same character arc and background that Deadpool has, so it was much easier to build EVERYTHING based around different parts of Deadpool’s routine.

Which is why I’m actually going to also be emulating it a bit for Gwen’s workout as well.

BUT, before we get ahead of ourselves we’ll do a bit of background for Gwenpool and then I’ll tell you exactly what’s going on with the workout!

Let’s start at her Wiki Fandom with some origin information:

Gwen Poole originally lived in a universe not unlike ours, a place where all super-heroes and super-villains were fictional characters that manifested through comic books, movies, and other media. Gwen’s difficulty to find a job after having been unable to graduate from high school, combined with the fact all of her friends moved away, led her to submerge in fiction in order to escape from her reality and fantasize about a better world, becoming lazy and apathetic, to the chagrin of her parents.

And a bit about how she became Gwenpool as well:

Through unrevealed means, Gwen and her brother Teddy ended up in the Prime Marvel Universe. However, both became separated on arrival, and believed the other hadn’t survived the transition. Unwilling to being relegated as an “extra,” Gwen went to Big Ronnie’s Custom Battle Spandex and requested her own costume to stand out. The tailor Ronnie complied, but she also misread Gwen’s form, and thought the young girl went by the alias of “Gwenpool.”

Gwenpool’s first misadventure involved stealing a virus from the Black Cat and selling it to Hydra for quick cash, believing that the Avengers would deal with any sort of consequence. When Gwenpool attempted to kill Howard the Duck, who had been coerced by the Black Cat into finding the thief, he made Gwen see the error in her nonchalant attitude, which originated from Gwen undervaluing the lives of the inhabitants of the Marvel Universe, whom she believed were nothing more than fictional characters. Gwen rectified her misdeed by infiltrating into a Hydra facility and getting rid of the virus with Howard’s help.

So, as you can see: Gwenpool has a super FUN background and initiation into the Marvel Universe…but she’s definitely no Deadpool.

Before I jump into how that leaves us to build out her programming, I do want to talk about her current known powers and abilities.

Here’s what her Fandom tells u:

Medium Interaction: When Gwen was transported to a pocket universe that recreated her home reality, Gwen’s unique perception of the fictional world allowed her to gain the ability to recognize and manipulate the artistic medium in which she dwells. She can see and physically interact with lettering and caption boxes, and touch and even break through panel gutters, allowing her to transport objects short distances through space and time by moving them across panels, and interact with different instances of herself from multiple panels on the same page.

Average Fighting Skill: With help from Batroc, Gwen acquired a few skills on hand-to-hand combat and the use of guns.

Medium Awareness: Gwen possesses a relatively small degree of medium awareness, as she can’t be certain of any fact other than that she lives in a world that is fictional, to the point rather than knowing her adventures happen in a comic book, she assumes they do. This limitation can also cause her to mistakenly assume things, like who the writer of a story she stars is. Her medium awareness additionally makes Gwen a genre savvy being able to extrapolate the characteristics of things like video games to situations inspired by them. She also can, or at the very least believes, that she can purposefully invoke cliches or tropes, or typical narrative elements, in order to aide herself, or indeed to help other people, such as making an extra say their name to turn them into someone the writers won’t be able to easily kill off. Once noting the medium interaction powers introduced in her solo title were not working, Gwen even questioned if she had been rebooted to not have them anymore. The extent of how much effect such action actually has on the world, however, is unclear.

Out-Of-Universe Knowledge: Due to the fact she read countless of adventures that delved into the private lives of various superheroes she currently intracts with, Gwen possesses a vast knowledge on heroes’ alter-egos and other such secrets, including Jane Foster’s double-life as Thor, and the fact that Miles Morales hails from another universe. She’s even aware of writer trademarks, concluding (wrongly) after stumbling by Kitty Pryde that the author of the story she was in was Brian Michael Bendis. Gwen’s knowledge is limited by the amount of comics she has read. For example, her knowledge on Deadpool is very limited by the fact she didn’t read his comics. Her knowledge is also limited to events before she made the transition to the Marvel Universe; newer storylines and character changes, such as Doctor Doom trying to become a hero, are unknown to her until she finds out about them in-universe.

Again, not much here to work with as far as building out her routine specific to her.

SO, instead, what we’re going to do is utilize some Deadpool action in here.

And, I know, I know…it’s a little upsetting that her “Out-Of-Universe-Knowledge” literally states “her knowledge on Deadpool is very limited by the fact she didn’t read his comics”…but we’ll just have to deal with it.

Suck it up, buttercup.

Gwenpool’s routine will therefore be a scaled version of Deadpool’s workout.

That means, less intense and less “I want to die”!

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The Gwenpool Workout

Training Volume:

5+ days per week

Explanation:

As I said about: this is going to be a SCALED Deadpool workout.  So if Deadpool was a little too intense for you…you’re at the right place.  If you’re looking for a bit more intensity…head over to Deadpool’s workout!

Below I will share a beginner Special Forces Program requirements that we will build inside of our Upper/Lower Body split (instead of the Push/Pull/Legs we had for Deadpool).

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The Gwenpool Workout: Sample Schedule

Monday: Run + Calisthenics + Core

Tuesday: Upper Body Training + Swim

Wednesday:Run + Calisthenics + Core

Thursday: Lower Body Training + Swim w/ Cammies and Boots

Friday: Run + Calisthenics + Core

Saturday: Run, Swim, Walk w/ 30-50 lbs or Rest

Sunday: Run, Swim, Walk w/ 30-50 lbs or Rest

**Also add in a a 5-15 mile walk with 30-50 lb load 1-2 times a week on top of your Upper/Lower Split.**

The Gwenpool Workout: Special Forces Training

**This is straight from Military.com**

This will be built into your training, but I’m also sharing it so that you know why I’m forcing you guys into such brutality on top of your lifting!

If Army Special Forces is your goal, here’s a good starter workout that may help you reach it.

Swimming: NEVER Swim Alone

• Two to three times a week, 1,000 to 2,000 meters each time.
• One day a week, try to swim wearing cammies and boots for 100 meters.
• Wear fins when swimming half the time as well.

Running:

• Four to five times a week, 3 to 5 miles as fast as you can.
• Twice a week, do rucksack marches carrying a 30 to 50-pound load marching 5 to 15 miles at a fast walking pace.

PT: Every Other Day

• Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps).
• Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps).
• Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).

The Gwenpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

200 Reps Total

Air Squats

150 Reps Total

Sit Ups

150 Reps Total

Dips

100 Reps Total

Lunges

50 Reps Total (25 each leg)

Pull Ups

50 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

The Gwenpool Workout: Upper Body Training + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

Workout:

Bench Press

4×12

Thrusters

4×12

Seated Arnold Press

3×10

Incline Bench Press

3×10

Close Grip Cable Pushdowns

3×10

Lateral Pulldowns

3×10

Standing Dumbbell Curls

3×10 each arm

The Gwenpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

200 Reps Total

Air Squats

150 Reps Total

Sit Ups

150 Reps Total

Dips

100 Reps Total

Lunges

50 Reps Total (25 each leg)

Pull Ups

50 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

The Gwenpool Workout: Lower Body + Swim

You can swim before or after your workout.

If you’re following the sample schedule you’re required to complete this swim with cammies and boots for 100 of the 1,000 to 2,000 meters.

Swim:

Swim 1,000 to 2,000 meters.

Workout:

Back Squat

4×12

Straight Leg Deadlifts

4×12

Leg Press

3×10

Hamstring Curls (Machine)

3×10

Quad/Leg Extension (Machine)

3×10

Glute Bridges

3×10

Kettlebell Swings

3×10

The Gwenpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

200 Reps Total

Air Squats

150 Reps Total

Sit Ups

150 Reps Total

Dips

100 Reps Total

Lunges

50 Reps Total (25 each leg)

Pull Ups

50 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

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