Last updated on September 25th, 2024 at 04:50 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!
Wolverineย was the shortest spot among comic characters weโve seen at 5โ3, prior to theย Teenage Mutant Ninja Turtlesย coming in at 5โ2, (andย Gimliย even shorter) โ butย Damian Wayneย (Robin) is only 5โ4.ย ย Gokuย isnโt that tall either, though, standing only 5โ7, withย Miles Moralesย only an inch above him.
One Punch Manย falls in at 5โ9 right there withย Ryu,ย Nightwingย at 5โ10, and thenย Spider-Man,ย Daredevil, andย Green Arrowย coming in around 5โ11 andย Beastย joining them.
Weโve hadย Supermanย and Eddie Brockโsย Venomย at 6โ3, andย Captain America,ย Scorpionย andย Batmanย at 6โ2, and Carnage at 6โ1.ย Thorย andย Cyborgย are towering over them at 6โ6,ย Thanosย andย Kingย right there with them at 6โ7,ย Baneย at 6โ8, andย Deathstrokeย right below at 6โ5, andย Black Mantaย at 6โ4.
Ronanย andย Sagatย are 7โ5, andย Doomsdayย came in at 8โ10, and I doubt any characters are touching that anytime soon.
But, donโt worry if youโre not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
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 donโt think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You canโt out train your diet, so I want to still give some pillars for nutrition.
You can start by checking outย The Nutrition Pillarsย on the site, but Iโll break down some more information for you guys as well.
Guys likeย Dwayne Johnsonย andย Kevin Hartย incorporate 80/20 dieting with big weekly cheat meals,ย Hugh Jackman,ย Tom Hopper,ย Benedict Cumberbatchย andย Terry Crewsย utilizeย intermittent fastingย (something I use daily as well),ย Ariana Grande,ย Mustafa Shakirย andย Madelaine Petschย areย vegans,ย Brandon Routhย andย Frank Grilloย opt forย paleo, and tons of others utilize their own variations as well.
Itโs all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is whatโs important.
Which is why ourย Academyย 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?ย Check this out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Invincible Workout Routine Research
Weโve made it to โthe fun partโ.
And, if you donโt 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 theย Teen Team, Mark works withย Samantha Eve Wilkins / Atom Eveย and the second iteration of theย Guardians of the Globeย 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 Graysonย is theย Viltrumiteย hero,ย Omni-Manย and the father ofย Mark Grayson / Invincible. An alien from the planet Viltrumite, Nolan created a new life on Earth and adopted the monikerย Omni-Manย and allied with the originalย Guardians of the Globeย andย 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:ย 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!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
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?
The Superhero Academyย now comes with anย Upgrade Your Workout Toolย that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
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
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 Assassinโs 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
Join The Superhero Academy and start unleashing your inner SuperHuman.
How long would it take to see results? I want his physique in time for Halloween