Last updated on December 11th, 2024 at 06:47 pm

We have over a thousand workout routines within our Workout Database, and dozens of databases that build off of that.

Our three largest databases are made up of our Anime Workouts, Celebrity Workouts and Superhero Workouts.

That being said: it’s not a surprise that coming into our databases can be daunting.

Even with our Workout Placement Quizzes we can’t always provide a perfect solution outside of the sorting we have added on a regular basis to try to make it easier.

Most of the time, though, people want to train like their favorite character(s)!

I mean, at the end of the day…that’s the point, right? 

Train like your favorite celebrity or character to unlock that physique while making fitness fun and being able to stay motivated.

While we do have workouts the provide scaling, and we do have a ton of simplified routines within our databases, it’s not always the easiest to find them for beginners and newcomers.

Which is why I’m creating two new beginner workouts – one for our Beginner Ninjas and one for our Beginner Behemoths.

Here’s what those systems will be:

• Beginner Ninjas: Training with Calisthenics and Bodyweight Movements ONLY
  • The Beginner Ninja Workout Routine
• Beginner Behemoths: Training with [mostly] Weight Training and some Bodyweight Movements
  • You’re already here 🙂

I will provide scaling and tips and tricks that will allow you to carry the scaling over into your next routine when you eventually level up to your favorite characters.

Now, another thing I want to make abundantly clear is this:

The purpose of these workouts are you to give you a starting point for you to begin training the way you want and eventually level up to more advanced routines.

If you ever decide to join us in our Plus Ultra and/or Academy you’ll quickly learn that progressive overload and consistent improvement is vitally important for our training.

As long as you’re moving forward and making progress (leveling up), you have nothing to worry about.

A note on nutrition: if you are a beginner or newcomer to SHJ, you can find nutrition resources and our 4-Tier-Nutrition System here.

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Check out all The SHJ Programs and start unleashing your inner SuperHuman.

The Beginner Behemoth Workout Routine

Weekly Training Volume:

3-5 days per week

Program Overall Duration: 

Complete 1-3 Months Depending on Current Fitness Level

Build Up to Higher Level Workouts When You Can

Scaling Explanation:

These routines are going to be hyper scalable, so do not be afraid to cut down the sets, or even increase the sets as you see fit. You can train to YOUR potential. If they feel too easy then you can level up by moving onto a new routine – but if they feel too hard you can cut a full exercise, take an extra day to recover, or even just do less overall volume by cutting a set down to 2 instead of 3.

The easiest way to scale down a movement when you’re lifting weights is by lowering the weight. You can obviously also decrease overall volume of the workout as well, as I’ll describe below.

Scaling Example One: Instead of doing 3 sets of Shoulder Press I may do 2 one day. OR I can opt to do 3 sets of 10 reps instead of 25 reps. (I could even turn my entire workout into 2 sets of everything if needed).

Scaling Example Two: Instead of completing ALL the programmed movements I may opt to cut some of the arm work like bicep curls or tricep extensions (or both) to lower the volume of my overall workout.

Oh, and remember this: fitness doesn’t have to suck.

Reps and Sets Explanation:

If you see an exercise with “3×12, 10, 8” those are your rep counts. 12, 10, 8 are your rep counts, they imply Traditional Pyramid Training, so you have three TOTAL sets, one of 12, one of 10, one of 8.

If you see an exercise with 3×10 that implies straight sets, which means you would be doing 10 reps, three total sets, all at the same weight.

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.

Beginner Behemoth Workout Routine: Sample Schedule

Monday: Beginner Behemoth Full Body A

Tuesday: Rest, Walk or Endurance

Wednesday: Beginner Behemoth Full Body B

Thursday: Rest, Walk or Endurance

Friday: Beginner Behemoth Full Body C

Saturday: Active Rest Day (or use Bonus Training Resources)

Sunday: Rest Day

Beginner Behemoth Workout Routine: Beginner Behemoth Full Body A

Required Daily Movement:

Walk 15-30 Minutes

Scale Note: This can be scaled up to 15-60 minutes jogging, walking, or varied cardio.

Behemoth Workout: 

Incline Dumbbell Bench Press

3×12,10,8

Cable Rows

3×12, 10, 8

Leg Press

3×12, 10, 8

Dumbbell Front Raises

3×12, 10, 8

Preacher Curls

3×10

Tricep Overhead Extensions

3×10

Optional Core Work: 

Sit Ups

3×20

Lying Leg Raises

3×20

Plank Hold

3×60 Seconds

Beginner Behemoth Workout Routine: Beginner Behemoth Full Body B

Required Daily Movement:

Walk 15-30 Minutes

Scale Note: This can be scaled up to 15-60 minutes jogging, walking, or varied cardio.

Behemoth Workout: 

Bent Over Rows

3×12,10,8

Cable Chest Flys

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Shoulder Press

3×12, 10, 8

High Cable Curls

3×10

Tricep Cable Kickbacks

3×10 each arm

Optional Core Work: 

V-Ups

3×20

Hanging Knee Raises

3×20

Hollow Hold

3×30 Seconds

Beginner Behemoth Workout Routine: Beginner Behemoth Full Body C

Required Daily Movement:

Walk 15-30 Minutes

Scale Note: This can be scaled up to 15-60 minutes jogging, walking, or varied cardio.

Behemoth Workout: 

Squat Variation (Hack, Back, Front, Goblet, Etc.)

3×12,10,8

Wide Pulldowns

3×12, 10, 8

Dips (Weighted or Not)

3×12, 10, 8

Shrug Variation (Barbell, Dumbbell, or Machine)

3×12, 10, 8

Alternating Hammer Curls

3×10 each arm

Tricep Cable Pushdowns

3×10

Optional Core Work: 

Cable Crunches

3×20

Russian Twists

3×20

Superman Hold

3×60 Seconds

Beginner Behemoth Workout Routine: Endurance Days

Goal: Complete 60 Minutes of Varied Cardio

The goal is to complete 60 minutes of cardio.

Everyone can complete this differently, though.

You may decide to walk for 60 minutes while other people may decide to go kayaking and someone else may decide to do the StairMaster!

I’m going to provide some additional training resources for cardio below, but remember you can complete this as you personally see fit.

If you are an absolute beginner: going for a 60 minute walk is AMAZING! Great job. I’m proud of you. And you can crush it again tomorrow.

Additional [Optional] Endurance Resources:

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

Beginner Behemoth Workout Routine: 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

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.