Last updated on July 21st, 2022 at 01:07 pm
How can we have an Invincible Inspired Workout in our Workout Database filled with superhero workouts without having Omni-Man?
If you guys haven’t watched Amazon’s Invincible yet: you’re missing out!
The show was already renewed for a second and third season and I saw the creator talking about how they can easily hit 5-7 seasons to tell the initial story – with even more being capable of coming with more than just what the comics told!
It’s nice to be able to sneak in some superhero inspired workouts now that our Anime Workouts Database has been blowing up so much – so between Invincible and Jupiter’s Legacy coming out recently, it has been a nice mix here that we haven’t seen in a couple months.
Omni-Man Stats:
Real Name: Nolan Grayson
Height: 6’2
Weight: 250
Comic/Show: Invincible
Powers: Yes
Nolan Grayson’s 250 lbs. at just 6’2 is a monstrous amount of muscle.
To put that into perspective, Dwayne Johnson is around 240 lbs. at 6’4.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Omni-Man 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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Omni-Man 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.
For those of you who don’t already know this: Omni-Man is Invincible’s father.
If you haven’t seen the show and plan on it, you likely don’t want to keep reading (unless of course you’ve already read the comics and know what happens).
To start us off we’ll be pulling right from Omni-Man’s Wiki Fandom page, leading us off with a bio that they give us:
Omni-Man (real name Nolan), also known by his adopted name, Nolan Grayson, is a major character in the Image Comics Universe, serving as the deuteragonist of the Invincible comic book series and the main antagonist of the first season of its 2021 animated adaptation. Omni-Man is the father of Invincible and a member of Viltrumite race, a humanoid species of extraterrestrial origin who possess superhuman strength, super speed, virtual immortality, and flight. As is customary for male Viltrumites, Omni-Man sports a large mustache.
To be more specific: that bio was actual pulled from his Villains Wiki and we will also be jumping over to his Image Comics Wiki Fandom as well.
They move into the section of his powers, and it’s a long one.
Starting off with a brief overview of them, they state:
Nolan was shown to be the strongest superhero on Earth before he left the planet, as his natural Viltrumite abilities made him so. Nolan easily killed the original Guardians of the Globe with minimal effort. He easily defeated his son, Mark, in battle. Nolan has lived for thousands of years and was still in his physical prime when he died.
Going down a full list of powers that come with being a Viltrumite, they say:
- Viltrumite Physiology
- Superhuman Strength: A Viltrumite’s strength is far greater than that of Humans. The upper limit is unknown as some Viltrumites are stronger than others.
- Superhuman Speed: Viltrumites are capable of moving at speeds much faster than Humans.
- Superhuman Stamina: Viltrumites generate less fatigue toxins than humans, allowing them to fight and move for extended periods of time without collapsing from exhaustion.
- Superhuman Endurance: Viltrumites have endurance beyond human capabilities and have survived disembowelment, touching lava, and bomb blasts without permanent physical damage.
- Flight: Due a complex balancing system located in their inner ears, Viltrumites have the ability to fly.
- Interstellar Travel: Viltrumites can survive in outer space without aid.
- Enhanced Lung Capacity: Viltrumites can hold their breath for up to two weeks without breathing.
- Invulnerability: Viltrumite skin is much harder to pierce than human skin. Only beings of similar strength can harm Viltrumites.
- Enhanced Healing Factor: Viltrumites can heal from injuries that would normally kill humans.
- Decelerated Aging: Viltrumites have the potential to live for thousands of years and still be in their physical prime.
- Dominant Genetics: A Viltrumite’s genes will override other race’s traits for physical appearance and powers.
Basically we need to train like an overpowered near-god-like character.
We’ve been here before with other characters we’ve had the luxury having at SHJ, but for this we’ll be focusing in on:
- Strong and Bulky, but also Lean Physique
- Strength and Speed
- Endurance and Stamina
With this we’ll also be utilizing a volume that we have only seen out of some top tier celebrities like Dwayne Johnson and other behemoths who train at a more advanced level.
So be ready!
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Omni-Man Workout Routine
Training Volume:
6 days per week
Explanation:
We’re training like Omni-Man. We’re going to train for strength and then add in endurance and agility on top with running/cardio and recommended agility work. I’ll also be providing some additional resources for those of you who want some help building up your endurance or even the possibility of switching it up with some parkour, MMA, or HIIT.
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Omni-Man Workout: Sample Workout Schedule
Monday: Chest and Endurance Work
Tuesday: Arms and Endurance Work
Wednesday: Legs and Endurance Work
Thursday: Shoulders and Endurance Work
Friday: Back and Endurance Work
Saturday: Agility Work
Sunday: Rest Day
Omni-Man Workout: Chest and Endurance Work
Warm Up:
400-800m Jog
Main Lift:
Bench Press
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Cable Chest Flyes
3×10
Incline Bench Press
4×12,10,8, 6
Weighted Dips
4×8
Hammer Strength Decline Press
3×12
Cardio Work:
Run 2-3 Miles
(Scale to Walk-Run Intervals)
Omni-Man Workout: Arms and Endurance Work
Warm Up:
400-800m Jog
Main Lift(s):
Preacher Curls
4×12, 10, 8, 6
Seated Overhead Tricep Extension
4×12, 10, 8, 6
Accessory Work:
Reverse Grip Tricep Cable Pushdowns
3×12
Standing Alternating Dumbbell Curls
4×10 each arm
Dumbbell Skull Crushers
3×10
Cardio Work:
Bike 5-10 Miles
Omni-Man Workout: Legs and Endurance Work
Warm Up:
400-800m Jog
Main Lift:
Back Squats
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Hamstring Curls
3×10
Leg Press
4×12,10,8, 6
Bulgarian Split Squats
4×8 each leg
Cable Pullthroughs
3×12
Cardio Work:
Row 1600-3200 Meters
Omni-Man Workout: Shoulders and Endurance Work
Warm Up:
400-800m Jog
Main Lift:
Overhead Press
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Seated Straight Arm Front Raises
3×10
Power Cleans
4×12,10,8, 6
Barbell Shrugs
4×8
Kettlebell Swings
3×12
Cardio Work:
Swim 800-1200m
Omni-Man Workout: Back and Endurance Work
Warm Up:
400-800m Jog
Main Lift:
Deadlift
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Wide Grip Cable Rows
3×10
Close Grip Cable Pulldowns
4×12,10,8, 6
Wide Grip Pull Ups
4×8
Hammer Strength Single Arm Pulls
3×12
Cardio Work:
Run 2-3 Miles
(Scale to Walk-Run Intervals)
Omni-Man Workout: Agility Workout
Being that we want to be fast enough to be compared to The Flash, or potentially even race him, it seems only right we take a page out of his book and train like him.
Here’s an agility workout right from Kid Flash’s Workout Routine:
- Hill Sprints
- Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
- Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
- Interval Runs
- Beginner:
– run 50 meters
– walk/jog 50 meters
– run 100 meters
– walk/jog 50 meters
– run 150 meters
– walk/jog 50 meters
– run 200 meters
– walk/jog 50 meters
– run 250 meters
– walk/jog 50 meters - Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
- Beginner:
- Fartleks (Swedish for “speed play”) – 15 minute workout:
- Beginner:– 1-minute run
– 1-min walk/jog
– 2-minute run
– 2-minute walk/jog
– 3-minute run
– 2-minute walk/jog
– 4-minute run
– 3-minute walk/jog
– 5-minute run
– 3-minute walk/jog - Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
- Beginner:– 1-minute run
- Sprints – Short and Long
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
- Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
- Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
Omni-Man Workout Routine: Optional Additional Training Resources
Endurance Training Resources:
- 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)
HIIT Resources:
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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I’m about to try this out, pretty excited! I’ll update you guys in 2 months on how it’s going before I have to tone down my training because of school sports.
Awesome! Good luck. Let me know how it goes 🙂