Doctor Fate Workout Routine: Train like The Black Adam Villain!

We have Black Adam on the way, and you guys want more characters from the movie hitting the site.

We’ve already had Dwayne Johnson’s Black Adam Workout, Aldis Hodge’s Hawkman Workout and even our Black Adam Inspired Workout – but now it’s time to bring in Doctor Fate!

This one is a bit different considering Doctor Fates powers don’t come from any physical abilities like we’re used to – but we’ll be working around that like we do for some of our powerful anime characters.

He’ll be a fun addition to our Superhero Workouts and also fun for some of our members to get with our DC Comics Workout Placement Quiz.

One thing I will say though is: Doctor Fate, AKA Kent Nelson is generally showed as being ripped. There are some variations where he is shown as being older and not as ripped; but for the most part has can be seen with big arms, toned legs and six pack abs.

Doctor Fate Stats:

Real Name: Kent Nelson

Height: 6’2

Weight: 197 lbs.

Comic: DC Comics

Powers: Yes

Doctor Fate is actually quite tall. 

We’ve been used to seeing shorter anime characters come in lately, but Doctor Fate comes in at what would be average height among our male celebrities.

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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Doctor Fate 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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Doctor Fate 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.

Even though this routine will be a bit different than we’re used to, I’ll still be pulling right from Doctor Fate’s Wiki Fandom page so we get a background and can discuss how we’re building this one out.

Here’s how they start us off:

Kent Nelson is Doctor Fate, a powerful sorcerer and agent for the Lords of Order who fights evil alongside his wife Inza. His amulet, cloak and helmet are creations of the ancient Nabu who acts as his mentor and spiritual guide. He is a founding member of the Justice Society of America.

Now Doctor Fate is almost similar to Venom or Deadpool – a character who isn’t necessarily all villain (anti-hero qualities), but uses some pretty bad methods to get things done sometimes.

If we jump over to his Villains Wiki Fandom we can learn a bit more:

Like most incarnations of the DC hero, he is made up of two individuals, a human host, namely Kent Nelson, and the god Nabu. Unlike previous incarnations of Dr. Fate who are wise and just, this version is bitter, cynical and has utterly lost faith in humanity and the other heroes, as have the Lords of Fate, though his mortal host Kent Nelson tries to fight back.

So when people ask the question: Is Doctor Fate a villain?…Well, I guess it depends.

In an article by ScreenRant they also give us a decent breakdown of his powers and abilities (although we’ll pull them from his Wiki Fandom page as well):

While Kent is mortal, his training with Nabu has allowed him a wide range of talents as a sorcerer in his own right. But most of his powers also come from the Helmet of Nabu, which is why it’s potentially dangerous if that helmet ends up in the wrong hands. Nabu also gave Kent the Cloak of Destiny and Amulet of Anubis that, combined with the Helmet of Nabu, makes Kent a force to be reckoned with. As Doctor Fate, Kent has powers such as healing, teleportation, flight, telepathy, telekinesis, and various forms of spellcasting. As a sorcerer, Doctor Fate can sense the magic that is either approaching or around him that comes in handy with some of the threats he faces. But Doctor Fate is also so powerful that he can travel between alternative dimensions and Earths in the DC Multiverse.

One thing I do want to point out is that while we are dealing with a sorcerer, both his Wiki Fandom pages (main DC Fandom and Villains Fandom) point out the fact that Doctor Fate also has superhuman strength.

This comes directly from his Helmet of course, his DC Fandom stating: “Fate’s strength is transferable while he wears the Helmet” – but that doesn’t change the fact that it needs to be noted for this routine.

As I mentioned earlier, we are going at this one a bit differently, but we’ve been here before.

For this one I’m going to be actually building it out around calisthenics and holds to mimic not only the superhuman strength and physique we see from Doctor Fate, but also the concentration and hold strength needed to be a sorcerer.

This will allow us to take on all aspects of Doctor Fate while adding another awesome superhero calisthenics workout to our Workout Database.

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Doctor Fate Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we are going to be training with 3 days of calisthenics and holds, one day of endurance work to make sure we can stick in the fight, and a final day that will be a Nabu God Circuit Test.

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Doctor Fate Workout Routine: Sample Schedule

Monday: Sorcerer Calisthenics and Holds A

Tuesday: Nabu God Circuit Test

Wednesday: Sorcerer Calisthenics and Holds B

Thursday: Lords of Order Endurance Work

Friday: Sorcerer Calisthenics and Holds C

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

Sunday: Rest Day

Doctor Fate Workout Routine: Sorcerer Calisthenics and Holds A

Warm Up: 

10-15 Minutes of Varied Cardio

Workout: 

Push Ups

3×25

Sit Ups

3×20

Air Squats

3×15

Dips

3×10

Pull Ups

3×10

Holds: 

Plank Hold

3×30 Seconds (Increase to 45-60 over time)

Hollow Hold

3×15-20 Seconds (Increase to 30-60 over time)

Superman Hold

3×15-20 Seconds (Increase to 30-60 over time)

Doctor Fate Workout: Nabu God 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!)

Doctor Fate Circuit Test: Complete 2 Rounds for Time

Run 400M

30 Second Plank

20 Push Ups

30 Second Hollow Hold

20 Air Squats

30 Second Wall Sit

20 Dips

30 Second Superman Hold

20 Mountain Climbers

30 Second Plank

Run 400M

Rest 2-5 Minutes

Doctor Fate Workout Routine: Sorcerer Calisthenics and Holds B

Warm Up: 

10-15 Minutes of Varied Cardio

Workout: 

Close (or Diamond) Push Ups

3×25

Lying Leg Raises

3×20

Glute Bridges

3×15

Plank to Push Ups

3×10

Chin Ups

3×10

Holds: 

Plank Hold

3×30 Seconds (Increase to 45-60 over time)

L-Sit Hold

3×15-20 Seconds (Increase to 30-60 over time)

Wall Sit Hold

3×45-60 Seconds (Increase to over a minute over time)

Doctor Fate Workout: Lords of Order Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

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)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Doctor Fate Workout Routine: Sorcerer Calisthenics and Holds C

Warm Up: 

10-15 Minutes of Varied Cardio

Workout: 

Wide Push Ups

3×25

V-Ups

3×20

Lunges

3×15 (each leg)

Chair Dips

3×10

Wide Grip Pull Ups

3×10

Holds: 

Plank Hold

3×30 Seconds (Increase to 45-60 over time)

Hollow Hold

3×15-20 Seconds (Increase to 30-60 over time)

Chin Up Hold

3×45-60 Seconds (Increase to over a minute over time)

Doctor Fate Workout: Optional Additional 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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