Juggernaut Workout Routine: Train like The Massive Marvel Mutant!

Last updated on January 16th, 2025 at 03:24 pm

It’s been a long time coming to get The Juggernaut here at SHJ.

We’ve obviously had tons of behemoths come through our Superhero Workouts and our Anime Inspired Workouts, so it’s hard to make room for all of them – especially when there are so many requests for characters of a much different physique type.

But we made our way back and The Juggernaut definitely deserves a slot among our routines.

And he’s definitely going to make a big impact on our Marvel Workout Placement Quiz and will be a great addition to our smaller section of Marvel Inspired Workouts.

For our members of The SHJ Army that are training to unleash their inner behemoth: I definitely will love to hear the feedback on how this one ranked up to the others you’ve tried at SHJ.

Juggernaut Stats:

Real Name: Cain Marko

Height: 9’5

Weight: 1900 lbs.

Comics: Marvel

Powers: Yes

Well Juggernaut definitely comes in among the height range that competes with our other behemoths, towering above most characters

We won’t be able to unlock this height and weight range, unfortunately, but we will be training to obtain our own insane level of mass.

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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Juggernaut 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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Juggernaut 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 learn a bit more about Juggernaut’s backstory and his powers we’ll be pulling from a couple different sources.

To start, here’s a bit of a short background to Juggernaut’s early life from Marvel Directory:

Cain Marko is the son of Dr. Kurt Marko, an atomic researcher. Cain’s parents separated and Cain was eventually sent to a boarding school. Kurt Marko’s colleague, Dr. Brian Xavier, another atomic researcher, died in an accident, and Kurt Marko eventually married Xavier’s widow Sharon for her great wealth. On marrying Sharon, Kurt Marko moved into her large Westchester County mansion, where he lived with her and her young son Charles. Cain, who had become a cruel and spiteful boy, came to live at the mansion as well.

Cain immediately began bullying his new stepbrother Charles. But Cain was often secretly beaten by his abusive father. Charles’ vast telepathic powers were beginning to develop, and on one occasion he found himself experiencing the anguished thoughts and emotions of Cain after Cain had been beaten by his father. The inexperienced young Charles could not control or end his contact with Cain’s mind at this time. Somehow Cain sensed that Charles was reading his mind and had discovered his secret shame. Cain believed that Charles had invaded his thoughts deliberately, and from then on Cain regarded Charles as his enemy. Cain was abusive to his stepbrother at every opportunity.

And yes, Juggernaut is Charles Xavier’s step brother – you’re reading that correctly.

From there we move into Juggernaut’s Wiki Fandom page which breaks down his powers and abilities.

They start by stating:

Juggernaut is an avatar for the deity known as Cyttorak. Juggernaut gains various superhuman powers while acting as an avatar, as described below.

Which is important to note as we get into the powers they describe, as they make mention to, which are as follows:

Superhuman Strength: The Juggernaut possesses vast superhuman strength, the limits of which are unknown. He was able to go toe-to-toe against an enraged World War Hulk until the moment Cain was outsmarted and removed from the field of battle.

Superhuman Stamina: The mystical energies of Cyttorak that empower his musculature generate no fatigue toxins during physical activity, granting him limitless superhuman stamina in all physical activities.

Invulnerability: Cain is virtually impregnable to all forms of conventional physical injury, regardless of their magnitude or intensity. Although Cain is able to be harmed by exceedingly-high levels of mental or mystical attacks, these attacks have rarely been shown to cause any permanent damage.

Regenerative Healing Factor: Despite his extreme resistance to physical damage, Cain can be damaged by sufficiently powerful forces, such as mystical forces. If damaged, Cain possesses an accelerated healing factor that enables him to nearly instantaneously regenerate any damaged or destroyed bodily tissues. For instance, he has been injured by Shatterstar’s sword, which was forged from a mixture of extra dimensional technology and magic and healed instantly. The demon being D’Spayre once flayed the Juggernaut down to a skeleton only after absorbing almost all of the Juggernaut’s power and even then, the Juggernaut could not be stopped and was able to instantly regenerate all the damage done once he regained his full power. The only other time the Juggernaut has been physically injured is by the likes of Thor in a physical battle, and that was only after Thor used Mjolnir to negate his mystical enchantment.

Immortality: Cain is functionally immortal. His aging process is completely halted and he is immune to the effects of all toxins, poisons and diseases. He is sustained by the mystical energies flowing through his body at all times and has no need to eat, drink or even breathe to survive.

Force Field: The Juggernaut is capable of generating a personal force field around himself, extending to about 1 foot in diameter. He uses this force field to heighten his already-impressive resistance to injury. In his earliest appearances, he is able to use this force-generating ability to hurl people and objects near him away from him, though now it seems to function only defensively.

Rampant Charge: Once he begins to advance in a certain direction, it is virtually impossible to halt his movement. Some obstacles, such as many tons of rocks and plasma-discharge cannons, have slowed his pace, but can’t stop him. The only known examples of him being stopped involve physical force with mystical involvement, which is Juggernaut’s sole weakness. Thor unleashing his power was able to stop him in his tracks, but his powers are mystical in origin (it should be noted that Thor was severely hampered at the time as he was extremely weakened by an extra dimensional malady) and during a battle with War (Hulk), in which the mutant Apocalypse increased the Hulk’s strength and power enormously by grafting Celestial tech to him, which again involved mysticism.

If you couldn’t tell: we’re going to mainly be focusing in on his superhuman strength and the stamina will come from muscle endurance during our training.

They classify Juggernaut’s strength level as:

Class 100+ ; The Juggernaut possesses vast physical strength which exact limit is unknown but he is able to lift far in excess of 100 tons effortlessly. He is one of the strongest beings to ever walk the Earth.

We won’t be able to replicate this strength level, but we will be building this routine out around the method some of the strongest humans on earth utilize to build their strength level.

Fittingly enough, this is called The Juggernaut Method.

We’ll be using this method to attempt to unlock The Juggernaut’s strength level, at least to some sort of attainable level of us mere humans.

I’ll break it down more below, as this will be much different than we’re used to programming here at SHJ.

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Juggernaut Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one we’re using the actual Juggernaut Method, which I’ll be taking you through a total of SIXTEEN weeks of.  Make sure to scroll down all the way to find the accessory work I recommend stacking with the compound lift for each day (which is your main focus).

Juggernaut Workout Routine: Sample Schedule

Monday: Squat Day

Tuesday: Bench Press Day

Wednesday: Active Rest Day

Thursday: Overhead Press Day

Friday: Deadlifts Day

Saturday: Active Rest Day

Sunday: Rest Day

Juggernaut Workout Routine: The Actual Juggernaut Method

Keep scrolling for recommended accessory work each day.

Week 1:

• Monday: Squats—60%x4x10, 60%x10+
• Tuesday: Bench Press—60%x4x10, 60%x10+
• Thursday: Overhead Press—60%x4x10, 60%x10+
• Friday: Deadlifts—60%x4x10, 60%x10+

Week 2:

• Monday: Squats—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+
• Tuesday: Bench Press—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+
• Thursday: Overhead Press—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+
• Friday: Deadlifts—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+

Week 3:

• Monday: Squats—50%x5, 60%x3, 70%x1, 75%x10+
• Tuesday: Bench Press—50%x5, 60%x3, 70%x1, 75%x10+
• Thursday: Overhead Press—50%x5, 60%x3, 70%x1, 75%x10+
• Friday: Deadlifts—50%x5, 60%x3, 70%x1, 75%x10+

Week 4 (Deload):

• Monday: Squats—40%x5, 50%x5, 60%x5
• Tuesday: Bench Press—40%x5, 50%x5, 60%x5
• Thursday: Overhead Press—40%x5, 50%x5, 60%x5
• Friday: Deadlifts—40%x5, 50%x5, 60%x5

Week 5:

• Monday: Squats—65%x4x8, 65%x8+
• Tuesday: Bench Press—65%x4x8, 65%x8+
• Thursday: Overhead Press—65%x4x8, 65%x8+
• Friday: Deadlifts—65%x4x8, 65%x8+

Week 6:

• Monday: Squats—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+
• Tuesday: Bench Press—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+
• Thursday: Overhead Press—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+
• Friday: Deadlifts—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+

Week 7:

• Monday: Squats—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
• Tuesday: Bench Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
• Thursday: Overhead Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
• Friday: Deadlifts—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+

Week 8 (Deload):

• Monday: Squats—40%x5, 50%x5, 60%x5
• Tuesday: Bench Press—40%x5, 50%x5, 60%x5
• Thursday: Overhead Press—40%x5, 50%x5, 60%x5
• Friday: Deadlifts—40%x5, 50%x5, 60%x5

Week 9:

• Monday: Squats—70%x5x5, 70%x5+
• Tuesday: Bench Press—70%x5x5, 70%x5+
• Thursday: Overhead Press—70%x5x5, 70%x5+
• Friday: Deadlifts—70%x5x5, 70%x5+

Week 10:

• Monday: Squats—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+
• Tuesday: Bench Press—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+
• Thursday: Overhead Press—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+
• Friday: Deadlifts—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+

Week 11:

• Monday: Squats—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
• Tuesday: Bench Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
• Thursday: Overhead Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
• Friday: Deadlifts—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Week 12 (Deload):

• Monday: Squats—40%x5, 50%x5, 60%x5
• Tuesday: Bench Press—40%x5, 50%x5, 60%x5
• Thursday: Overhead Press—40%x5, 50%x5, 60%x5
• Friday: Deadlifts—40%x5, 50%x5, 60%x5

Week 13:

• Monday: Squats—75%x6x3, 75%x3+
• Tuesday: Bench Press—75%x6x3, 75%x3+
• Thursday: Overhead Press—75%x6x3, 75%x3+
• Friday: Deadlifts—75%x6x3, 75%x3+

Week 14:

• Monday: Squats—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+
• Tuesday: Bench Press—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+
• Thursday: Overhead Press—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+
• Friday: Deadlifts—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+

Week 15:

• Monday: Squats—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
• Tuesday: Bench Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
• Thursday: Overhead Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
• Friday: Deadlifts—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

Week 16 (Deload):

• Monday: Squats—40%x5, 50%x5, 60%x5
• Tuesday: Bench Press—40%x5, 50%x5, 60%x5
• Thursday: Overhead Press—40%x5, 50%x5, 60%x5
• Friday: Deadlifts—40%x5, 50%x5, 60%x5

Juggernaut Workout Routine: Recommended Accessory Work

Squat Day: 

Complete  2-5 Accessory Work Exercises

• Leg Press
• Seated Calf Raises
• Hamstring Curls
• Quad Extensions
• Glute Bridges

Bench Press Day: 

Complete  2-5 Accessory Work Exercises

• Incline Dumbbell Press
• Chest Flys
• Tricep Cable Pushdowns
• Skull Crushers
• Weighted Dips

Overhead Press Day: 

Complete  2-5 Accessory Work Exercises

• Shoulder Front Raises
• Lateral Raises
• Barbell Shrugs
• Power Cleans
• Arnold Press

Deadlift Day: 

Complete  2-5 Accessory Work Exercises

• Bent Over Barbell Rows
• Wide Grip Cable Pulldowns
• Cable Rows
• Preacher Curls
• High Cable Curls

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