Spawn Inspired Workout: Train like Assassin turned Hellspawn!

Last updated on August 8th, 2022 at 04:21 pm

Adding Spawn to our Superhero Workouts has been a LONG time coming.

Somewhere along the line this year our request form got absolutely flooded with requests for more workouts being added to our Anime Workouts Database and it took over our daily workouts.

Recently however, there has been a new surge of requests bringing Spawn’s numbers way up and adding to the numbers that already existed in the past (when we really should have made him a priority here at SHJ).

Either way, though, he’s going to be extremely fun to build a routine around, and tons of members within The SHJ Army are waiting and ready to take it on and step it up a notch.

If you’re one of them: get ready to scale, because this won’t be easy!

Spawn Stats:

Real Name: Albert “Al” Francis Simmons

Height: 6’2 (Al Simmons) / 6’11 (Spawn)

Weight: 234 lbs. (Al Simmons) / 450+ lbs. (Spawn)

Comics: Image Comics

Powers: Yes

Standing in at 6’2 makes Al Simmons about average height when compared to male celebrities on the site, but at 6’11 Spawn is a behemoth.

6’11 puts him well above almost all our male celebrities and in with some of our other monsters we’ve seen both in comics and anime.

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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Spawn Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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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Spawn 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 build this one out we’re going to be pulling from Spawn’s Wiki Fandom page to learn a bit more and bring his background information into how we go about our training.

They start us off with a decent intro to his bio section, stating:

Albert “Al” Francis Simmons was born in Detroit, Michigan as the second of three brothers (Marc, Al and Richard) to Esther and Bernard Simmons. Simmons was a very gifted officer of the United States Marine Corps, where he attained the rank of Lieutenant Colonel. He later joined the United States Secret Service, which led to his transfer to the Central Intelligence Agency. In the CIA, Simmons was recruited by Director Jason Wynn into a special top-secret covert ops division known as the U.S. Security Group, an elite task force with jurisdiction in all domestic and foreign situations.

Jason Wynn (the director of the CIA) and Simmons began to butt heads more often and Simmons planned to resign.

Simmons was murdered during a mission in Botswana for the USSG’s Operation Knightstrike by fellow mercenary Bruce Stinson (aka Chapel) at the order of Director Wynn. Simmons was sent to Hell because of his life as an assassin. After arranging a deal with the being known as Malebolgia, Simmons agrees to become a Hellspawn in exchange for being allowed to see his wife Wanda Blake one last time.

So right off the bat we know we’re going to have some military style training in our workout regime, as well as stepping it up a notch passed just the basics of needing to pass the military initial tests.

Our Core 90 Day Systems, specifically our Assassin Calisthenics 90 Day System, have even been used to help train new U.S. Marines, so we know our way around some military training – and we’ll be using that in with some other things we’ve learned along the way while building out 1,000+ routines.

Moving into his powers and abilities section we are given A TON of information.

For the sake of this article and the space we’re working with I’m going to be pulling different sections that will specifically help us out, starting with:

Spawn’s body is quite dense, weighing over 450 pounds and is composed completely of necroplasm. This gives him superhuman strength, speed and durability. While he still has internal organs, they are only semi-functional, however their damage or destruction does not hinder Spawn at all. These organs magically re-appear when he regenerates his wounds. This may be due to Spawn’s inability to let go of his human self[citation needed], retaining his human organs even though he no longer requires them.

Having received decades of military training and had been a noted well experienced street fighter, it’s no doubt that Spawn is a master of hand-to-hand combat as well as martial arts. Having attained peak physical condition as a regular human, something he still retains after his death, he’s an exceptionally talented acrobat and athlete and in his early years showed great potential in someday becoming an olympic athlete. Spawn has mastered thirteen forms of martial arts throughout his life and career, all including: Judo, Jujitsu, Karate, Kung-Fu, Jeet Kune Do, Aikido, Taekwondo, Boxing, Brazilian Jujitsu, Hapkido, Muay Thai, Ninjutsu and American Karate. He also briefly studied Taekkyeon and was also highly adept in swordsmanship and marksmanship, mostly due to his years in the military. An intelligent man with a high interest in travel, Spawn can fluently speak ten languages all including: Japanese, Spanish, French, Chinese, Italian, Portuguese, Latin, Arabic, Persian and Russian.

They also go on to talk about his vast among of magical powers as well.

From there they move into saying:

Spawn’s other powers are:phasing, psychic link,superhuman senses, telekinesis,cosmic awareness, and transformation.

Following the Armageddon storyline, Spawn’s power level has decreased, deriving most of the power he has left from his symbiotic suit.

Simmons is a highly trained soldier proficient in both armed ranged and unarmed melee combat. Spawn’s training is to the extent that he chooses to use firearms over his magical abilities.

Spawn has an ability to “feel”, or “sense” or “be cognizant of” misery, pain and hatred as both a gift and punishment given to him by The Keeper, an agent of the Emerald Parliament of Greensworld. He is aware, even subconsciously when someone is attacked or murdered because he has gained a further affinity with the creatures of the night and shadows and through them experiences the anguish of all mankind.

And if you want to learn more you can jump into his full Fandom page and they give another handful of paragraphs with breakdowns!

As I mentioned above we’ll be using military style training, but we also have to incorporate the fact that Spawn also has superhuman strength, speed and durability, while weighing over 450 lbs. and having insane mass.

So while we will use parts of our Superhuman System and Assassin Calisthenics System – the main portion of this we’ll be pulling from is our Behemoth Program to work around a 4 day muscle and strength split while also incorporating hints of endurance work to be a well-rounded superhuman.

Be ready for tons of volume, heavy weights, circuits with high intensity, and cardiovascular endurance work!

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Spawn Workout Routine

Training Volume:

5-6 days per week

Explanation:

For this one we’ll have 4 days of weightlifting with some short endurance work, a day devoted to a Hellspawn Circuit Test, and a final day devoted to some longer distance endurance training while giving our muscles a rest (and the last day of the week being a mandatory full rest day).

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool 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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Spawn Workout: Sample Workout Schedule

Monday: Marine Corps/Assassin/Spawn Chest and Triceps

Tuesday: Marine Corps/Assassin/Spawn Legs, Calves and Core

Wednesday: Long Distance Cardio Work

Thursday: Marine Corps/Assassin/Spawn Shoulders, Traps and Core

Friday: Marine Corps/Assassin/Spawn Back and Biceps

Saturday: Hellspawn Circuit Test

Sunday: Mandatory Rest Day

Spawn Workout: Marine Corps/Assassin/Spawn Chest and Triceps

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Incline Dumbbell Bench Press

3×12, 10, 8

B. Incline Dumbbell Chest Flys

3×10

C. Incline Dumbbell Hex Press

3×10

Tri-Set B:

A. Cable Tricep Pushdowns

3×15

B. Cable Overhead Extension

3×12

C. Cable Tricep Kickbacks

3×10 each arm

Tri-Set C:

A. Push Ups

3×30

B. Dips

3×15

C. Planking Shoulder Taps

3×30

Spawn Workout: Marine Corps/Assassin/Spawn Legs, Calves and Core

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Back Squat

3×12, 10, 8

B. Light Bulgarian Splits

3×10 each leg

C. Weighted Lunges

3×10

Tri-Set B:

A. Leg Press

3×12

B. Calf Raises on Leg Press

3×12

C. Double Unders

3×30

Tri-Set C:

A. Sit Ups

3×30

B. Cable Crunches

3×15

C. Toes to Bar

3×10

Spawn Workout Routine: Long Distance Endurance Work

This long distance endurance work is something you’re going to build up and work on over time.

To start out it might only be 1-2 miles walking and running on and off, but as you build up your endurance you’ll slowly work up to 5+ miles of running each time.

I will provide more resources to help below.

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

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 Continue Training After Your First 5K (Workout Included)

Spawn Workout: Marine Corps/Assassin/Spawn Shoulders, Traps and Core

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Seated DB Overhead Press

3×12, 10, 8

B. Seated DB Front Raises

3×10

C. Seated Lateral Raises

3×10

Tri-Set B:

A. Barbell Shrugs

3×15

B. DB Cleans

3×12

C. DB Shrug Blowout

3xFailure

Tri-Set C:

A. Hanging Leg Raises

3×30

B. V-Ups

3×25

C. Russian Twists

3xFailure

Spawn Workout: Marine Corps/Assassin/Spawn Back and Biceps

Warm Up: 
10-30 Minutes of Varied Cardio

Workout: 

Tri-Set A:

A. Deadlifts

3×12, 10, 8

B. Bentover Barbell Rows

3×10

C. Bentover DB Rows [Light]

3xFailure

Tri-Set B:

A. Wide Grip Pulldowns

3×15

B. High Cable Curls

3×12

C. Cable Hammer Curls w/ Rope

3xFailure

Tri-Set C:

A. Wide to Close Push Ups

3×30

B. Chin Ups

3×10-15

C. Superman Hold

3xFailure

Spawn Workout: Hellspawn Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Hellspawn Circuit Test: Complete 2 Rounds

25 Pull Ups

50 Deadlifts @135

50 Push Ups

50 Box Jumps

50 Floor Wipers @135

50 Clean and Press @95

25 Pull Ups

Spawn Workout Routine: Bonus Training Resources

Parkour Training Resources:

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

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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