Last updated on January 25th, 2022 at 09:19 pm
We’re prioritizing more superheroes and villains again, and I wanted to make sure we bring in some mutants, starting with one that can we can lift HEAVY with.
The Blob might not be a character that some members at SHJ expected to see hit the site, but he is actually loved by tons of members, and his powers warrant a routine – considering how powerful he is.
It’ll be your choice how you decide to structure your nutrition around this one, but the basis of this will be to get you guys STRONG and powerful.
The Blob will be a fun characters for members to see among our other mutants within our Superhero Workouts, and I’m sure there will be some happy members when they get him as a result on the Marvel Workout Placement Quiz.
Real Name: Frederick Dukes
Height: 5’10 (currently) 8′ (formerly, after further mutation)
Weight: 510 lbs. (currently) 976 (formerly, after furter mutation)
The Blob is massive however you look at it, but regardless of his height and weight we’ll be training around massive amounts of power.
At his former height he’d definitely be one of the tallest behemoths on the site within our Superhero Workouts Database.
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.
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.
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.
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!
The Blob 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.
Take The Marvel Workout Placement Quiz Now!
The Blob 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 more about The Blob and what we’re going to be training around we’re going to be pulling right from Frederick Dukes Wiki Fandom page, which leads us off with this:
Fred Dukes, alias the “Blob” is a mutant whose latent superhuman powers manifested themselves when he reached puberty. His major weaknesses were his short temper, lack of foresight, his lack of intelligence, and his easily-manipulated self-esteem. Thinking of himself as no more than, in his own words, “an extra-strong freak,” the Blob used his superhuman mutant powers as a performer in a carnival.
From there we can move into Blob’s powers and abilities, starting with a brief overview they list as follows:
The Blob’s mutant powers relate to the mass, strength, resilience, and indestructibility of his obese body.
The Blob is similar to Juggernaut with his powers, and is one of the world’s most powerful mutants of all time – although possibly not quite one of the most powerful Marvel characters of all time.
We’re going to be training around Blob pre-“M-Day”, and building out our routine around insane levels of strength.
Here’s how they discuss his strength levels pre and post M-Day:
The Blob possesses the strength of a man of his age, height, and build who engages in no regular exercise. Before M-Day, he was superhumanly strong and is capable of lifting 5 tons.
We won’t be able to lift 5 tons by the end of this, but we will be using a powerlifting and strong man style routine.
Here’s how his Wiki breaks down his main mutation and powers:
Gravitational Mass Allocation: Blob’s main superhuman ability was to become virtually immovable at will as long as he was in contact with the ground. He did this by bonding himself to the earth beneath him by force of will, which in effect created a mono-directional increase of gravity beneath him. This gravity field extended about five feet in radius from his center of balance. Thus if there were sufficient power to uproot him, it would take the ground beneath his feet in an area corresponding to the radius of the field. Through intense concentration, the Blob was able to extend the gravity field beneath him farther than five feet. It can be presumed with the onset of various manipulations to his physiology that Fred’s core mutation had been restored.
This power comes with tons of different abilities, but the main one we’re going to be focusing on is his superhuman strength, as I mentioned above:
Superhuman Durability and Strength: The Blob’s body possesses a high degree of resistance to injury. The fat tissues that comprise the Blob’s epidermis are able to absorb the impact of rifle bullets, cannonballs, bazooka, and even torpedoes. The fat tissue of his epidermis is resilient enough to revert to its normal shape within seconds after deformation caused by impact. It is virtually impervious to physical injury. The Blob’s skin cannot be punctured or lacerated by most known materials, frostbitten, or ravaged by any skin disease, due in part to the skin’s great elasticity and toughness and in part to the highly accelerated rate at which his skin cells grow and replace themselves. It is not yet known if there is an upper limit to the Blob’s ability to absorb impact. He could easily survive a head-on collision with a bus traveling at a hundred miles per hour, even a highly ferrous meteorite fifty feet in diameter on top of him at terminal velocity.
While members of SHJ may not have been expecting to see The Blob hit SHJ because of his overall physique, he is still an extremely powerful character and a strong and favorited one at that.
We are going to be training around his massive physique and strength, and it’s your job to bring our nutrition pillars into your routine so that the strength you build comes along with a strong and muscular physique.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Blob Workout Routine
4 days per week
For this one we’re going to be training around 4 days of strongman style training. If you want to lift super heavy with some powerlifting style you can also check out our Juggernaut Inspired Workout. Feel free to scale these movements to similar lifts you have available at your gym.
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.
The Blob Workout Routine: Sample Schedule
Monday: Fred Dukes Strongman A
Tuesday: Fred Dukes Strongman B
Wednesday: Full Rest and Recovery Day
Thursday: Fred Dukes Strongman C
Friday: Fred Dukes Strongman D
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
The Blob Workout Routine: Fred Dukes Strongman A
5-10 Minute Walk
Clean and Press (Log Clean if possible)
Incline Dumbbell Bench Press
3×12, 10, 8
Decline Push Ups
Cable Rope Pushdowns
The Blob Workout Routine: Fred Dukes Strongman B
5-10 Minute Walk
Glute-Ham Raise (GHR)
The Blob Workout Routine: Fred Dukes Strongman C
5-10 Minute Walk
Dumbbell Lateral Raises
Rear Delt Flys
EZ Bar Curls
Incline Tate Press
The Blob Workout Routine: Fred Dukes Strongman D
5-10 Minute Walk
Stone Over Bar (Sub Log Press)
4×12 each arm
Hanging Leg Raises
The Blob Workout Routine: Bonus Training Resources
Endurance Work 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)
High Intensity Interval Training Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
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
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL MARVEL WORKOUT BOOKLET!
More than 10 Workouts for Future Avengers, SHIELD Agents, X-Men, New Warriors, Nova Corps and Everyone in Between!
(Unofficial Workouts Inspired by Characters)