Invincible Workout Routine: Train like Half Viltrumite Superhero Mark Grayson!

Last updated on November 13th, 2024 at 05:56 pm

Requests for Invincible have been coming in almost as much as our Anime Workouts.

We have a handful for other Invincible, but for the most part people want to see a Mark Grayson inspired workout.

We have obviously been seeing tons and tons of anime characters, but originated with Celebrity Workouts and then Superhero Inspired Workouts, so it’s good to be getting back to our routes a bit (although we really haven’t slowed down in the celeb department).

I’m sure after this one goes up we’ll have a slew of requests for Omni-Man as well, the same way we did for Homelander after we saw some other characters inspired off of The Boys.

So stay tuned and there just may be a lot of Invincible characters showing up at SHJ.

Invincible Stats:

Real Name: Mark Grayson

Height: 5’11

Weight: 195 lbs.

TV Show/Comic: Invincible

Powers: Yes

Mark Grayson is right under what we’d consider average height among celebrities at SHJ.

But he’s also in the typical range we’d see the younger character of two overpowered superheroes – similar to Superboy!

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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Invincible 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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Invincible 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 get us started with our research to build Mark Grayson’s workout we’re going to be pulling right from Invincible’s Wiki Fandom page – specifically the Amazon variation of the Wiki.

Here’s what they lead us off with about his character:

A Viltrumite-human by birth, Mark develops his superpowers sometime following his seventeenth birthday and begins training under his father. After a brief stint with the Teen Team, Mark works with Samantha Eve Wilkins / Atom Eve and the second iteration of the Guardians of the Globe to protect Earth from domestic and extra-terrestrial attacks.

And, because it’s relevant, I also want to give a snippet from his father Nolan Grayson’s (AKA Omni-Man) Wiki Fandom – although I’ll cut a piece to avoid too much information that isn’t necessary:

Nolan Grayson is the Viltrumite hero, Omni-Man and the father of Mark Grayson / Invincible. An alien from the planet Viltrumite, Nolan created a new life on Earth and adopted the moniker Omni-Man and allied with the original Guardians of the Globe and Global Defense Agency.

Obviously you should be able to see the similarities between Omni-Man/Invincible and Superman/Superboy.

When we eventually make our way down to Invincible’s powers and abilities section, as you can probably imagine: the list is long.

Here’s what they explain:

Mark/Invincible is a Human/Viltrumite hybrid and this gives him access to Viltrumite powers.

• Superhuman Strength: Mark/Invincible has strength beyond human levels. Upon first getting superpowers, he was able to throw a trashbag from the United States all the way to England.
• Superhuman Speed: Mark/Invincible is capable of at moving at speeds beyond Human levels. He is able to get into orbit within a few minutes.
• Superhuman Stamina: Mark/Invincible has stamina much greater than normal Humans.
• Superhuman Endurance: Mark/Invincible’s endurance is greatly enhanced beyond human levels. He was able to survive in the vacuum of space without needed to breath.
• Flight: Mark/Invincible has the ability to fly.
• Enhanced Lung Capacity: Mark/Invincible has a lung capacity to hold his breath for weeks at a time.
• Invulnerability: Mark/Invincible is virtually immune to any/all kind of damage but only beings of similar strength can actually inflict damage on Mark or even pierce his skin, more noticeably, his fight with Battle Beast.
• Enhanced Healing Factor: Mark/Invincible can heal from any injuries, even those that would normally kill Humans.

They’re powers and abilities we’re definitely used to seeing among our superheroes, but we’re also talking about a paragon level superhero – the son of Omni-Man!

We definitely have our work cut out for us.

Get ready for heavy weights and high volume!

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Invincible Workout Routine

Training Volume:

4-6 days per week

Explanation:

We’re going to be training with 4 days devoted to strength and endurance work to focus in on that superhuman strength and endurance and then we’ll also have two days of optional HIIT work to take your speed and endurance up to another level.

Want To Upgrade This Workout?

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Invincible Workout Routine: Sample Workout Schedule

Monday: Invincible Chest, Triceps and Endurance Work

Tuesday: Invincible Legs, Calves, Core and Endurance Work

Wednesday: Viltrumite Optional HIIT Work or Additional Alternative Training

Thursday: Invincible Back, Biceps and Endurance Work

Friday: Invincible Shoulders, Traps, Core and Endurance Work

Saturday: Viltrumite Optional HIIT Work or Additional Alternative Training

Sunday: Mandatory Rest Day

Invincible Workout Routine: Invincible Chest, Triceps and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Bench Press

4×12, 10, 8, 5

Incline Dumbbell Press

3×10

Seated Tricep Overhead Extension

3×10

Reverse Grip Cable Pushdowns

3×10

Cable Kickbacks

3×10 each arm

Chest Flyes (Cable or Dumbbells)

3×10

Weighted Dips

4×8-10

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Invincible Workout Routine: Invincible Legs, Calves, Core and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Back Squat

4×12, 10, 8, 5

Hamstring Curls

3×10

Bulgarian Split Squats

3×10 each leg

Quad Extension

3×10

Seated Calf Raises

3×10

Cable Crunches

3×25

Hanging Leg Raises

3×20

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Invincible Workout Routine: Viltrumite Optional HIIT Work or Additional Alternative Training

For your one mid week HIIT day I’m going to be programming you a specific workout.

The other optional day you can add in a HIIT workout from the bonus alternatives I provide.

HIIT Circuit: Complete 2 Rounds

800m Run (Half a Mile)

100 Jump Squats

75 Explosive Push Ups

50 Sit Ups

25 Pull Ups

Other Optional HIIT Resources

• Alternative HIIT Workouts
• Jump Rope Workouts

Invincible Workout Routine: Invincible Back, Biceps and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Deadlifts

4×12, 10, 8, 5

Bent Over Barbell Rows

3×10

Preacher Curls

3×10

Wide Grip Lateral Pulldowns

3×10

Cable Rope Hammer Curls

3×10

Cable Rows

3×10

Chin Ups

4×8-10

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Invincible Workout Routine: Invincible Shoulders, Traps, Core and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Overhead Press

4×12, 10, 8, 5

Seated Dumbbell Front Raises

3×10

Barbell Shrugs

3×10

Hang Cleans

3×10

Lateral Raises

3×10

Sit Ups with Twist

3×30

Lying Leg Raises with Hip Thrust

3×20

Endurance Work:

Run/Walk based on Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Invincible Workout Routine: Additional Optional Training Resources

Running Based Celebrity and Character Workouts

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Train After Your First 5K (Workout Included)

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

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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