Namor Workout Routine: Train like Marvel’s Sub-Mariner!

Last updated on June 29th, 2022 at 01:15 pm

We’ve had other atlantean superhero characters here at SHJ within our Superhero Workouts.

But now we’re adding the most powerful Marvel atlantean character to our databases as well.

It’s been a long time coming to get Namor onto the site, but we’ve finally exceeded a number of requests for him that enables me to warrant his spot!

Namor didn’t make either of our lists of the most powerful Marvel characters or even the most popular Marvel characters – but that could change if he finally makes his way into the MCU one day.

He is definitely a character with the potential to get as popular as Aquaman (if that wasn’t obvious).

And he’ll also make a fun addition to our Marvel Workout Placement Quiz.

Namor Stats:

Real Name: Namor

Height: 6’2

Weight: 278

Comics: Marvel

Powers: Yes

Namor is quite tall, and the amount of mass he has on him for his six foot two frame makes him huge.

To compare, Dwayne Johnson is 6’4 and weighs around 240 pounds.

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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Namor 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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Namor 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 Namor as a character and learn about what we’ll need to utilize to build out this routine we’re going to be pulling from his Wiki Fandom page, starting off with a brief origin bio:

In 1915, Ernest Shackleton, sent by Winston Churchill, sought out vibranium in the Antarctic. His ship, the Endurance, was lost. Later, Leonard McKenzie, with the telepath Paul Destine as a passenger, attempted to recover the vibranium. Princess Fen was sent to investigate explosions near the surface by her father, Emperor Thakorr. McKenzie met, fell in love with, and impregnated Princess Fen with the child who became Namor. However, Atlantean soldiers came to retrieve Fen and attacked McKenzie’s crew. Leonard McKenzie was believed dead by Fen following the attack and she returned to Atlantis, pregnant.

What’s really going to help us build this workout is his powers and abilities section, though.

When we move down to that we can immediately start with his Mutant/Atlantean Physiology:

Mutant/Atlantean Physiology: Namor’s powers come from his being a unique hybrid of Atlantean Homo mermanus and mutant Homo superior physiologies. Because of his unusual genetic heritage, Namor is unique among both ordinary humans and Atlanteans; he is sometimes referred to as “Marvel’s first mutant,” because, while the majority of his observed superhuman powers come from the fact that he’s a hybrid of Human and Atlantean DNA, his ability to fly can’t be explained by either side (as Atlanteans are an offshoot of “baseline” humanity).

They also make note that he has been stated to be an Alpha-level mutant.

From there they go on to list a ton of the abilities that come with this mutation.

Being that there are so many I’m going to list them out without their individual description and if you’d like to see more you could head to his full Wiki Fandom page:

• Amphibious Physiological Adaptation
• Superhuman Strength
• Superhuman Speed
• Superhuman Stamina
• Superhuman Agility
• Superhuman Reflexes
• Superhuman Durability
• Aquatic Healing
• Radiation Absorption
• Extended Longevity
• Underwater Breathing
• Enhanced Senses
• Aquatic Telepathy
• Electrolocation
• Flight
• Atmokinesis

For this one it might be obvious what we’ll be focusing on.

Namor is jacked and has a large muscular physique (while still being shredded) that will go well with his Superhuman Strength, Speed and Stamina training that we’ll need to prioritize.

We’ve also researched an Olympic swimmer in our Workout Database, which I’ll be sharing within the full routine if you’d like to also add in some training specific to the water.

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Namor Workout Routine

Training Volume:

4 days per week

Explanation:

For this one we’re going to be training using a Bro-Split with 4 days of training revolving around the big four compound lifts to focus on strength and speed training with a bit of endurance training punched into each day. On top of that I’ll also be sharing Ryan Murphy’s training (Olympic Swimmer) that you can use, but the final day per week, if you’d like to make it a 5 day routine, will be a Namor Circuit Test.

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Namor Workout Routine: Sample Schedule

Monday: Atlantean Chest and Triceps

Tuesday: Atlantean Legs and Abs

Wednesday: Namor Circuit Test

Thursday: Atlantean Shoulders and Abs

Friday: Atlantean Back and Biceps

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Namor Workout Routine: Atlantean Chest and Triceps

Warm Up: 

10 Minute Incline Walk

Workout: 

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Tricep Cable Pushdowns

3×12, 10, 8

Weighted Dips

4×10

Skull Crushers

3×10

Chest Flys

3×10

Decline Hammer Strength Press

3×10

Endurance Work [Optional]:

20-45 Minutes of Varied Cardio

Swim, Run, Bike, Row, etc.

Namor Workout Routine: Atlantean Legs and Abs

Warm Up: 

10 Minute Incline Walk

Workout: 

Back Squat

4×15, 12, 10, 8

Leg Press

3×12, 10, 8

Cable Crunches

4×15

Hanging Leg Raises

3×20

Hamstring Curls

3×10

Bulgarian Split Squats

3×10 each leg

Endurance Work [Optional]:

20-45 Minutes of Varied Cardio

Swim, Run, Bike, Row, etc.

Namor Workout: Namor 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!)

Namor Circuit Test: Complete 8 Rounds for Time

100 Meters Kick

25 Meters Swim, No Breath

100 Meters Pull

25 Meters Swim, No Breath

Namor Workout Routine: Atlantean Shoulders and Abs

Warm Up: 

10 Minute Incline Walk

Workout: 

Overhead Press

4×15, 12, 10, 8

Barbell Shrugs

3×12, 10, 8

Weighted Sit Ups

4×20

Hanging Knee Raises w. Twist

3×20

Dumbbell Front Raises

3×10

Power Cleans

3×10

Endurance Work [Optional]:

20-45 Minutes of Varied Cardio

Swim, Run, Bike, Row, etc.

Namor Workout Routine: Atlantean Back and Biceps

Warm Up: 

10 Minute Incline Walk

Workout: 

Deadlift

4×15, 12, 10, 8

Bent Over Rows

3×12, 10, 8

Preacher Curls

4×10

Wide Pulldowns

3×10

High Cable Curls

3×10

Chin Ups

3×10

Endurance Work [Optional]:

20-45 Minutes of Varied Cardio

Swim, Run, Bike, Row, etc.

Namor Workout Routine: Bonus Training Resources

Swimming Resources:

• Ryan Murphy Olympic Swimmer Workout

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)

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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