Scarlet Spider Workout: Train to Become Ben Reilly’s Spidey!

It’s time to bring in some more Spider-Man Inspired Workouts into our Superhero Workouts!

We’ve already had a handful of Spidey characters join our databases, but there are SO many more to climb through and have fun with.

Starting with Ben Reilly’s Scarlet Spider!

And yes, we have already had Peter Parker, Miles Morales and other versions of Spider-Man, so don’t get crazy on me just yet.

For this one we’re going to be using weight training, but I will make sure to fit in some more calisthenics training for some of our new Spider-Man characters that will be hitting the site in the coming weeks as well.

Scarlet Spider Stats:

Real Name: Ben Reilly

Height: 5’10

Weight: 165 lbs.

Comic Books: Marvel

Powers: Yes

Ben Reilly would actually be considered just below average compared to other male superheroes and celebs we’ve seen, but right there with other Spidey characters like Peter Parker (which makes sense if you know how Ben Reilly was “created”).

His weight is also right on the money for what we’ve seen at this height range and overall aesthetic.

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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Scarlet Spider 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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Scarlet Spider 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 Ben Reilly’s Scarlet Spider I’m going to be pulling right from his Wiki Fandom page, which starts with this about him:

Ben Reilly is a genetic clone of Peter Parker, the super hero Spider-Man, who went on to determine his own identity as the Scarlet Spider. Ben was created by Miles Warren, the super villain known as the Jackal, to torment the hero, and seemingly died in their first encounter. The clone survived and exiled himself for five years, only returning to New York after learning that Parker’s Aunt May was sick. After making amends with Peter, Ben fought alongside him as the Scarlet Spider. For a brief time, Ben and Peter were tricked by Norman Osborn via Seward Trainer to believe Ben was the real Peter Parker. Peter left New York with his wife Mary Jane Watson, leaving Ben to pick up the mantle of Spider-Man. During a subsequent confrontation against Osborn as the Green Goblin, Ben was impaled and died in Peter’s arms, also discovering that Peter being the clone was a fabrication.

Remember when I said it makes sense Ben and Peter were so close in height and weight?

When we move down into Ben’s powers and abilities we’ll also notice that he has the same powers as Spider-Man, considering he is a clone.

Here’s how his Wiki Fandom breaks it down for us:

• Superhuman Strength: Ben Reilly possesses the proportionate strength of a spider, granting him superhuman strength. He is capable of lifting 10 tons or more when under extreme stress. The Scarlet Spider’s strength extends into his powerful leg muscles which allows him to leap heights and distances far beyond human capability.
• Superhuman Stamina: Ben Reilly is able to exert himself at peak capacity for several hours before fatigue begins to impair his performance.
• Superhuman Speed: Ben Reilly is capable of running and moving at speeds that are far beyond the natural physical limits of the finest human athlete. Scarlet Spider has shown to be fast enough to catch up to an accelerating car while on foot, but preferred to travel by webs.
• Superhuman Durability: The composition of Ben Reilly’s skeleton, inter-connected tissues, and nervous system had all been enhanced. His bodily tissues are somewhat more durable and resistant to impact or trauma than an ordinary human, although he is certainly not invulnerable. While his body is tougher than an ordinary human, he can still be injured in ways comparable to an ordinary human. He is seemingly killed when impaled in the back by the Green Goblin’s goblin glider. He was able to catch a bullet at close range in his hand, although the act was very painful.
• Regenerative Healing Factor: If injured, his body is capable of regenerating faster than an ordinary human being is capable of.
• Superhuman Agility: Ben Reilly is extraordinarily limber and his tendons and connective tissues are twice as elastic as the average human being’s, despite their enhanced strength.
• Superhuman Reflexes: Ben Reilly’s reflexes are faster than an average human by about a factor of 40 (he his often able to dodge bullets only inches from hitting him). His practical reaction time is at least a dozen times that of a normal human. In combination with his spider-sense, the speed of his reflexes allowed him to dodge almost any attack, even bullets only inches away from his face.
• Superhuman Equilibrium: Ben Reilly possesses the ability to achieve a state of perfect equilibrium in any position imaginable. He seems able to adjust his position by instinct, which enables him to balance himself on virtually any object, no matter how small or narrow. He had developed a unique fighting style that made full use of his agility, strength, and equilibrium.

And let’s not forget his Spider Senses and Wall Crawling!

The big ones to point out here are his strength, stamina, speed and agility.

That means the goals for our Scarlet Spider Inspired Workout are:

• Ben’s Superhuman Strength and Speed
• Ben’s Superhuman Stamina and Agility
• Ben’s Lean and Shredded Physique

As I mentioned earlier, we’ll be doing this with weight training, although it will lean slightly into a hybrid system considering I’ll be adding in some extra core work and calisthenics here and there.

If you’re a beginner you can start with our Beginner Behemoth Workout or even Beginner Ninja Workout if you don’t want to scale this one down.

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Scarlet Spider Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 full body days with weights and added holds and calisthenics. I’ll also be including a Scarlet Spider Circuit Test for you to complete weekly, biweekly or monthly as well as a day devoted entirely to endurance.

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Scarlet Spider Workout: Sample Schedule

Monday: Spidey Clone Full Body A

Tuesday: Scarlet Spidey Circuit Test

Wednesday: Spidey Clone Full Body B

Thursday: Spidey Endurance Day

Friday: Spidey Clone Full Body C

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Scarlet Spider Workout: Spidey Clone Full Body A

Warm Up: 

20-30 Minute Walk/Jog/Run

Workout: 

Bulgarian Split Squats

3×10 each leg

Cable Chest Flys

3×12

Pull Ups

3×10-15

Seated Arnold Press

3×10

Weighted Crunches

3×20-30

L-Sit Hold

3×30 Seconds

Scarlet Spider Workout: Scarlet Spider 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!)

Scarlet Spider Circuit Test: Complete 2 Rounds for Time

60 Calorie Run

50 Kettlebell Swings

40 Sit Ups

30 Push Ups

20 Burpees

10 Box Jumps

Scarlet Spider Workout: Spidey Clone Full Body B

Warm Up: 

20-30 Minute Walk/Jog/Run

Workout: 

Incline Dumbbell Press

3×12

Leg Press

3×12

Wide to Close Push Ups

3×20-30

Kettlebell Swings

3×15

Hanging Knee Raises

3×20-30

Hollow Hold

3×30 Seconds

Scarlet Spider Workout Routine: Spidey Endurance Training

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

Scarlet Spider Workout: Spidey Clone Full Body C

Warm Up: 

20-30 Minute Walk/Jog/Run

Workout: 

Barbell Bent Over Rows

3×10

Dips

3×12

Goblet Squats

3×15

DB Shoulder Front Raises

3×10

Sit Ups with Twist

3×20-30

Superman Hold

3×30 Seconds

Scarlet Spider Workout: Bonus 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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