Hawkman Workout Routine: Train like the DC Warrior!

We’re back for another DC Inspired Workout, this time centering around Hawkman.

Ever since the trailer for Black Adam dropped you guys have been flooding the request form with characters that we had appear (and celebrities as well).

We’ve already seen Dwayne Johnson’s Black Adam Workout, Aldis Hodge’s Hawkman Workout and even our Black Adam Inspired Workout – but now we’re going to be taking a deeper look at how we think the character would train to unleash his physique and abilities.

We’re at the point where we have way over one thousand workouts within our Workout Database, so sometimes when we don’t have a character, even I’m surprised by it – and Hawkman is one of those characters.

I’m glad he’s going to be making our way into our databases, and I’m also happy that we’ll be able to add him to our DC Comics Inspired Workout Placement Quiz as well.

Hawkman Stats:

Real Name: Carter Hall

Height: 6’1

Weight: 195 lbs.

Comic: DC Comics

Powers: Yes

Carter Hall, AKA Hawkman, is actually quite tall.

And coming in at 195 pounds makes him pretty heavy as well, which makes sense with the mass he has on.

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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Hawkman 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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Hawkman 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 Hawkman we’re going to be pulling from his Wiki Fandom page, which starts us off with:

Carter Hall is Hawkman, the latest in a long line of reincarnates of Prince Khufu Kha-Tarr. His life and history is notoriously convoluted.

From there we can move on into his powers and abilities, which are broken down separately.

Here’s how they start us off for his powers:

• Blessing: Carter Hall was a priest in a past life, and still possesses the ability to bless mundane objects. For example, by muttering a prayer in front of a building’s sprinkler system, he was once able to convert the water into Holy Water in order to destroy a vampire.
• Divine Empowerment: Hawkman was granted the ability to breathe underwater, by the god Poseidon.
• Reincarnation: The Nth metal knife which murdered Hawkman in his original incarnation as Khufu had an unusual effect upon his soul and that of his lover Chay-Ara (Hawkgirl). The pair are locked in a seemingly endless cycle of death and rebirth throughout the centuries. While not a superhuman power per se, this propensity for reincarnation has allowed Hawkman to cheat death and return to active duty in his current incarnation.

I won’t be teaching you how to breathe underwater or become reincarnated – but we will be working around more abilities to come.

We can move into his abilities section, which goes into this:

• Weaponry: Due to his multiple incarnations and having memories of all of his past lives, Khufu/Hall has become proficient in many types of weaponry. As a result, he is an expert with a wide array of archaic weapons from his past lives, including battle axes, maces, swords, spears and shields. As Nighthawk, he was a marksman with a pistol. In addition, Carter Hall is sometimes depicted handling futuristic technology. He has used a Thanagarian ship called “The Brontadon”, and during the Rann-Thanagar War used Rannian hard-light armor. Hawkman is even depicted using technologically advanced laser weaponry in a possible future.
• Reincarnated Knowledge: Due to his many lives and vast amount of experience, Hall is a brilliant tactician, fierce warrior, and strong leader. At the same time, however, he is extremely intelligent (considered a leader in his field of history and archaeology) and expresses a deeply romantic side in relation to his beloved soul-mate. Often, Carter finds it difficult to balance between the “barbarian” of his past lives and the “gentleman” of his current incarnation. He also has an extremely innovative approach to science and technology.

And they also make mention to these abilities, without the in depth descriptions:

• Multilingualism
• Tactical Analysis
• Leadership
• Archaeology
• Historiography

They also make a big note about the Science that comes with his Reincarnated Knowledge section, which they add this for:

• Science
  • In the summer of 1942, Hawkman invented a method to store complete meals in tiny capsules. The meals then expanded to full size, when a special solution was applied. This technology was used by the Justice Society on a famine-relief mission to Europe, during WWII.
  • In the late 1940s, Hawkman invented a bubble-shaped antigravity flying vehicle. Little if any use was made of this vehicle afterward, and it was not commercialized or mass-produced.
  • Early in his career, Hawkman encountered and defeated another inventor working with antigravity technology, and confiscated one of his gravity-inducing weapons, for future study.

Obviously he also has his archaic weaponry and his artificial feathered wings – but we won’t be needing to specifically work around those for this one.

On top of all this research, one of the biggest things we need to remember is that Hawkman is MASSIVE.

He may not be towering over other characters, but his arms are gigantic and he has a shredded and muscular physique that lends to his overall abilities.

DC Comics own Hawkman page lists his powers as:

flight, enhanced strength, weapons expert, combat skill, combat strategy, reincarnation

And while we won’t be learning to fly, you better believe we’re going to be structuring this routine around that enhanced strength.

So be ready for heavy weightlifting!

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Hawkman Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be training around an upper lower body split, working with two days a week towards each and a day mid week to test our skills with a Reincarnation Circuit Test (that will basically have us dead and back) – which you can utilize once a week, biweekly, or even every month to retest your progress.

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.

Hawkman Workout Routine: Sample Schedule

Monday: Prince Khufu Kha-Tarr Upper Body A

Tuesday: Prince Khufu Kha-Tarr Lower Body A

Wednesday: Reincarnation Circuit Test

Thursday: Prince Khufu Kha-Tarr Upper Body B

Friday: Prince Khufu Kha-Tarr Lower Body B

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

Sunday: Rest Day

Hawkman Workout Routine:Prince Khufu Kha-Tarr Upper Body A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Barbell Bench Press

3×8-12

Barbell Bent Over Rows

3×8-12

Seated Dumbbell Shoulder Press

3×8-12

Lat Pulldowns

3×8-12

Low Cable Chest Flyes

2×12-15

Dumbbell Curl

2×12-15

Overhead Dumbbell Tricep Extensions

2×12-15

Rope Cable Face Pulls

2×15-25

Hawkman Workout Routine:Prince Khufu Kha-Tarr Lower Body A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Back Squats

4×6-10

Glute Ham Raises

3×8-12

Alternating Forward Lunges

3×10-15 each leg

Lying Hamstring Curls

3×12-15

Standing Smith Machine Calf Raises

3×8-12

Optional Additional Core Work:

Sit Ups

3×20

Lying Leg Raises

3×20

Plank Hold

3×60 seconds

Hawkman Workout Routine: Reincarnation 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!)

Reincarnation Circuit Test: Complete 4 Rounds for Time

400M Run

30 Goblet Squats

25 Push ups

20 Weighted Sit Ups

15 Kettlebell Swings

10 Pull Ups

Hawkman Workout Routine:Prince Khufu Kha-Tarr Upper Body B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Pull Ups

3×10

Incline Dumbbell Bench Press

3×8-12

Standing Barbell Push Press

3×8-12

Cable Lat Pullovers

3×10-15

Close to Wide Push-ups

3×10-20

EZ-Bar Bicep Curl

3×12-15

Dumbbell Tricep Kickbacks

3×12-15

Hawkman Workout Routine:Prince Khufu Kha-Tarr Lower Body B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Leg Press

3×8-12

Romanian Deadlift

3×8-12

Unilateral Dumbbell Shrug

3×8-15

Leg Extensions

3×12-15

Seated Machine Calf Raises

3×15-20

Hanging Leg Raises

4×20

Optional Additional Core Work:

Russian Twists

3×30

Hollow Hold

3×30 seconds

Superman Hold

3×30 seconds

Hawkman Workout Routine: Alternative Training Resources

Parkour Training Resources

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

HIIT Resources:

• The Best HIIT Workouts to Add to your Workout
• Jump Rope Workout Database

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

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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