Last updated on November 22nd, 2021 at 05:12 pm
The original plan for this week was to blow you guys up with more My Hero Academia villains.
Then I got to thinking and realized we’re missing one of the top villains of all time…
Of course we have a ton of superhero and villains within our Workout Database, but it’s hard to say we have the best when we’re missing a Lex Luthor Inspired Workout!
Another thing that prompted this one was actually writing about The Richest Superheroes of All Time and The Most Popular Superheroes of All Time.
On a list for the villains, Lex Luthor would be towards the top of both!
Lex Luthor Stats:
Real Name: Alexander Luthor
Height: 6’2
Weight: 210 lbs.
Powers: Yes
Lex Luthor’s size sometimes comes as a surprise to people.
Standing in at 6’2 and 210 lbs. is actually bigger than the average bulked up celebrity superhero that 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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Lex Luthor 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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Lex Luthor 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.
To start us off we’ll be pulling right from Luthor’s Wiki Fandom like we do for most of our characters.
Even though Luthor is among the most popular, it’s always good to break it down with as much information as possible.
Here’s what they start with for Luthor’s bio:
Lex Luthor is a powerful business mogul and later President of the United States. He carries a deep-rooted hatred for the hero of his home city of Metropolis: Superman.
Outside of his powers that he got via a procedure, his main abilities stem from his genius-level intellect:
- Genius Level Intellect: Luthor’s intelligence is nearly unrivaled, making him one of the smartest minds on Earth. His many plans and plots to attack, maim, and generally bring ill will towards Superman were all subjects to a major plan to find a way to end the idea of Superman as well as the Kryptonian himself. Luthor has solved complicated equations in a few minutes and holds a myriad of masters and degrees. He’s found cures for diseases in deep thought and found ways to better mankind while still profiting from its destruction.
- Hand-to-Hand Combat (Basic): Lex Luthor is also trained in hand-to-hand combat, though his personal Amazon fighting instructors consider him a sub-par combatant with poor form. He has single-handedly fought with Nightwing and Batman, although he was only capable of winning one of these fights due to such advantages as Nightwing being drugged and him still wearing parts of his old armor when he fought Batman.
Now this is a workout routine we’re building here, so you’re going to have to hit the books for that genius level intellect on your own!
Here’s what his Wiki Fandom tells us about his powers:
Everyman Project: Lex Luthor would eventually undergo the procedure for the Exo-Gene experiment himself. But found he was unable to undergo its treatment after multiple tests, when it was revealed the head researcher behind the project had continually lied about his test results. Luthor managed to give himself the powers & abilities of a Kryptonian-like being.
And from this Everyman Project, the powers that are listed are as follows:
- Superhuman Strength
- Superhuman Speed
- Superhuman Stamina
- Heat Vision
- Invulnerability
- Longevity
- Self-Sustenance
- Super-Breath
- Superhuman Senses
Basically he became an overpowered Supervillain to tack on top of the fact that he’s already a genius!
That’s what we’re going to be building our routine around.
So get ready.
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Lex Luthor Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’re going to be working around a five day weight training split that also builds in high intensity and endurance training within. It’s a lot of volume, but well worth it if you want to live up to Lex Luthor!
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Lex Luthor Workout Routine: Sample Workout Schedule
Monday: Chest, Core and Endurance
Tuesday: Legs, Core and Endurance
Wednesday: Arms, Core and Endurance
Thursday: Shoulders, Core and Endurance
Friday: Back, Core and Endurance
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Lex Luthor Workout Routine: Chest, Core and Endurance
Warm Up:
30 Minutes of Varied Cardio
**This can be performed before or after your weight training.**
Compound:
Bench Press
5×15, 12, 10, 8, 5
Superset One:
A. Hex Press
3×10
B. Standing Incline DB Flyes
3×10
Superset Two:
A. Incline Dumbbell Press
3×10
B. Incline Dumbbell Chest Flyes
3×10
Finale:
Weighted Dips
5×5
Core Work:
Planks
4×60 seconds
Sit Ups
4×25
Lying Leg Raises
4×20
Lex Luthor Workout Routine: Legs, Core and Endurance
Warm Up:
30 Minutes of Varied Cardio
**This can be performed before or after your weight training.**
Compound:
Back Squat
5×15, 12, 10, 8, 5
Superset One:
A. Leg Press
3×10
B. Leg Press Calf Raises
3×10
Superset Two:
A. Straight Leg Kettlebell Deadlift
3×10
B. Weighted Step Ups
3×10
Finale:
Hamstring Curls
4×20
Core Work:
Side Planks
4×30 seconds each side
V-Ups
4×25
Flutter Kicks
4×50
Lex Luthor Workout Routine: Arms, Core and Endurance
Warm Up:
30 Minutes of Varied Cardio
**This can be performed before or after your weight training.**
Compound:
Preacher Curls
5×15, 12, 10, 8, 5
Superset One:
A. Cable Pushdowns
3×10
B. Cable Kickbacks
3×10 each arm
Superset Two:
A. Cable Hammer Curls w/ Rope
3×10
B. Cable Overhead Tricep Ext. w/ Rope
3×10
Finale:
Close to Wide Push Ups
4×20
Core Work:
L-Sit Hold
4×30 Seconds
Bicycles Crunches
4×30
Hanging Knee Raises w/ Twist
4×20
Lex Luthor Workout Routine: Shoulders, Core and Endurance
Warm Up:
30 Minutes of Varied Cardio
**This can be performed before or after your weight training.**
Compound:
Overhead Military Press
5×15, 12, 10, 8, 5
Superset One:
A. Upright Rows
3×10
B. DB Front Raises
3×10
Superset Two:
A. Kettlebell Swings
3×10
B. Curl to Press
3×10
Finale:
Power Cleans
4×5
Core Work:
Superman Hold
4×30 seconds
Sit Ups w/ Twist
4×20
Lying Leg Raises w/ Hip Thrust
4×20
Lex Luthor Workout Routine: Back, Core and Endurance
Warm Up:
30 Minutes of Varied Cardio
**This can be performed before or after your weight training.**
Compound:
Deadlift
5×15, 12, 10, 8, 5
Superset One:
A. Bent Over Rows
3×10
B. Barbell Shrugs
3×10
Superset Two:
A. Wide Grip Pulldowns
3×10
B. Straight Arm Pulldowns
3×10
Finale:
Cable Rows
4×15
Core Work:
Plank to Push Ups
4×15
Sit Ups
4×20
Hollow Hold
4×30 seconds
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