Deadpool Calisthenics Workout: Bodyweight Training like The Merc with a Mouth!

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

We’re back. It’s only been a week but The SHJ Army already missed their Merc with a Mouth.

Last week we had our Deadpool Inspired Jump Rope Workout, and of course in the past we had our Deadpool Workout, but now it’s time for some calisthenics.

We have our Ultimate Calisthenics Workout Routine and Guide that compiles all things calisthenics resources and training, and this one is definitely going to be added to the list.

You know, on top of being added to our Calisthenics Workout Database, of course.

But Deadpool is special. Super special. Obviously.

Deadpool Stats:

Real Name: Wade Wilson

Height: 6’2

Weight: 210 lbs.

Comics: Marvel

Powers: Yes

This isn’t the first time we’ve seen Deadpool, obviously, but it is still fun to review his height and weight.

And he falls in right around average height among male celebrities we’ve seen at SHJ.

Wolverine was 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.

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.

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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Deadpool Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Deadpool 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.

As I mentioned, multiple times now, this isn’t the first time we’ve had Deadpool at the site.

So, instead of specifically revolving around Deadpool’s superhero powers like superhuman strength, speed, agility, endurance and stamina, we’re going to be taking a bit of a twist on this one and working around his overall aesthetic (in this case his physique), and his background.

For this we’ll still be using his Wiki Fandom to learn about him, but this time we’ll be skipping right passed the information I happened to have just named.

Actually, the only thing we WILL be taking from his powers and abilities section is this:

Master Martial Artist: Deadpool is an extraordinary martial artist, hand-to-hand combatant, and is a master in multiple unarmed combat techniques, including Savate. He has been shown fighting such amazingly skilled fighters as Wolverine and Taskmaster and even defeating them in hand to hand combat. This shows that Deadpool himself is among one of the most skilled fighters in the Marvel universe, although in some fights it has been attributed to him being unpredictable.

Master Assassin: He is a master of assassination techniques, espionage methods, covert operations, infiltration methods, escape artistry, marksmanship, and is highly skilled with many bladed weapons (frequently carrying two swords strapped to his back) and a number of other weapons including firearms.

While I won’t teach you to work with any of these weapons, we will take a step back and look at how Wade Wilson became as skilled as he is.

Here’s a bit of a lengthier bio than we’re used to working with for our character inspired workouts:

Wade had conflicting memories of his childhood. He once recalled that his father abandoned his mother while she was pregnant with him and she took out her anger on him until, as an adult, he beat her instead. He later recalled that his mother died when he was five and that his father, an army officer, became abusive, causing Wade to grow up to be a thug and criminal. When his father got his act together and tried to rein in his son, one of Wade’s friends shot and killed him. However, he told a writer that his father was a teller of bad jokes who abandoned him and his mother while he was a boy. His mother turned to humor, alcohol and home shopping networks as a coping mechanism. He believed that he ran away from home so that his mother wouldn’t need to spend what little money she had left on him.

However, it was eventually revealed that his parents were still together, living in Canada and had kept Wade’s room as he had left it but Wade himself did not recognize the house, his parents or his room when he returned there as an adult.

After leaving home, he appears to have joined the U.S. Army Special Forces but despite his superior skills, he was drummed out for not following orders that conflicted with his moral code. After a failed suicide attempt just before his nineteenth birthday, Wade was invited to join a clandestine group of CIA-sponsored mercenary assassins thanks to his military record, assured that his targets would all deserve death.

So here’s what we’re working with:

• U.S. Army Special Forces
• CIA-sponsored mercenary assassin group

We’ve seen a few other military members here at SHJ, including War Machine, Sam Fisher, Solid Snake, Weapon-X and a ton of others!

We’ll be taking a bit of a twist on this one and working with not only calisthenics, but also a bit of hell week…

Get ready.

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Deadpool Calisthenics Workout Routine

Training Volume:

5+ days per week

Explanation:

We’ll be utilizing 3 days of calisthenics, one day of running, a trek, and optional high intensity interval training and mixed martial arts on other days.

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Deadpool Calisthenics Workout: Sample Workout Schedule

Monday: Calisthenics A and Swim

Tuesday: Wade U.S. Army Style Trek

Wednesday: Calisthenics B and Run

Thursday: Wilson Long Run

Friday: Calisthenics C and Row

Saturday: Optional HIIT and/or MMA Training

Sunday: Rest

Deadpool Calisthenics Workout: Calisthenics A and Swim

Warm Up: 

400-800m Jog

Calisthenics:

Wide to Close Push Ups

4×25

Alternating Pistol Squats

4×20 total

Sit Ups

4×30

Lying Leg Raises

4×25

Bench Dips

4×15

Swim:

For your swim you’re going to utilize our swim guide from Speedo:

• Speedo’s Beginner Swim Guide

Deadpool Calisthenics Workout: The Wade U.S. Army Trek

**Tack on a 20-45 lb. weighted vest if you’re able to.**

Week One: 4 Miles

Week Two: 6 Miles

Week Three: 8 Miles

Week Four: 12 Miles

Deadpool Calisthenics Workout: Calisthenics B and Run

Warm Up: 

400-800m Jog

Calisthenics:

Explosive Push Ups

4×25

Hip Thrusts

4×20

V-Ups

4×30

Hanging Leg Raises

4×20

Chest Dips

4×15

Run:

Run a 5k (3.1 miles)!

Track it each week and seek to improve.

Deadpool Calisthenics Workout: Wilson Long Run

Week One: 2-3 Miles

Week Two: 3-5 Miles

Week Three: 7.5-10 Miles

Week Four: 10-12+ Miles

Deadpool Calisthenics Workout: Calisthenics C and Row

Warm Up: 

400-800m Jog

Calisthenics:

Incline Push Ups

4×30

Jump Squats

4×15

Weighted Sit Ups w/ Twist

4×30

Lying Leg Raises with Hip Thrust

4×20

Tricep Dips

4×15

Row:

Row a 5k (3.1 miles)!

Track it each week and seek to improve.

Deadpool Calisthenics Workout: HIIT and MMA Resources

HIIT Resources:

• The Best HIIT Workouts to Add to your Workout
• Jump Rope Workout Database

MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

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