Spider-Woman Workout: Train to Become Jessica Drew!

Last updated on October 17th, 2022 at 11:38 am

We’ve been building out our Spider-Family Inspired Workouts after having our Bat Family come in and you guys started requesting more Spidey characters – and now it’s time to bring in some female characters.

We have had a Spider-Gwen Inspired Workout and even a Gwen Stacy Cosplay Oriented Workout – but now we’re bringing in Jessica Drew!

I thought about bringing in Spider-Girl first, but you guys pushed Jessica Drew up the list ever so slightly.

We also have a few more Spidey male characters to bring in, but I also got a few emails regarding having our booklet combined with some celebrity workouts as well considering how many times we’ve had Tom Holland workouts hit the site.

Which honestly is a pretty good idea!

Spider-Woman Stats:

Real Name: Jessica Drew

Height: 5’10

Weight: 130 lbs.

Comics: Marvel

Powers: Yes

Jessica Drew is actually really tall compared to female characters we’ve seen at SHJ.

Compared to other females, including celebrities, she’d be in one of the tallest ranges we’ve seen!

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Spider-Woman 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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Spider-Woman 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 Spider-Woman I’m going to be pulling from her official Marvel page, as well as her Wiki Fandom page to bring in her background information as well as her powers and abilities that we’ll be using to build out our workout.

Here’s what her Marvel page tells us about her:

Agent of Hydra. Agent of S.H.I.E.L.D. Agent of S.W.O.R.D. Bounty hunter. Private eye. Super powered. De-powered. Jessica Drew has been all of these things, but it seems no matter where her life takes her, it is her destiny to be the high-flying Super Hero known to the world as Spider-Woman.

And if we jump over to her Wiki Fandom page they buiild on that with a bit from her early life:

When Jessica Drew was about a year old, her parents moved from England to a small cottage in the outskirts of Wundagore Mountain in Transia. Her father, Jonathan Drew, geneticist and research partner to the man who would later become the High Evolutionary, found large amounts of uranium in their property, which gave them the financial resources to build a research facility to keep working on their controversial studies of evolution, genetics and cell regeneration.

In the course of the next three years, life was good, until little Jessica became ill, poisoned by her long-time exposure to the uranium that was so prevalent in their land. Jonathan, being an expert on the regenerative and immunological properties of arachnids’ blood, injected Jessica with an untested serum made with the blood of several uncommon species of spiders, in the hopes of stopping the tissue damage and immunizing the girl from the uranium radiation in her blood. Then, he sealed her in a genetic accelerator created by Herbert Wyndham, a.k.a. the High Evolutionary, to speed the process, but it only seemed to work at a very slow rate. Jess was kept in stasis for decades, while the chamber holding her kept her aging greatly slowed until the treatments finally finished in recent years. During many of those years, Jess’s mother Miriam awaited her return, but due to age needed Wyndham to make a clone to continue her vigilance.

From there we can begin to make our way down into her powers and abilities.

She has a ton of abilities that all stem from one big thing: her spider physiology!

Here’s what her Wiki page tells us about it:

Spider Physiology: Spider-Woman possesses several superhuman powers derived from the genetic experiment that granted her spider-like abilities, ultimately stemming from her status as a totemic avatar. Nick Fury’s intel classified her as Power Level 8.

Power Level 8 is STRONG, by the way.

From there they go on to talk about her wall climbing, venom blasts, contaminant immunity, superhuman hearing, flexibility, reflexes, pheromone secretion, self propelled glide and more!

BUT, what we will really be paying attention to is this:

• Superhuman Strength: Spider-Woman’s muscular density and strength have been extraordinarily enhanced and enable her to lift about 7 tons.

• Superhuman Speed: Spider-Woman is capable of running and moving at speeds much greater than even the finest human athlete.

• Superhuman Stamina: Spider-Woman’s musculature generates fewer fatigue toxins during physical activity than the musculature of an ordinary human. She can exert herself at peak capacity for several hours before fatigue begins to impair her.

• Superhuman Durability: Spider-Woman’s body is somewhat tougher and more resistant to injury than an ordinary human, although she is far from invulnerable. She is capable of withstanding impact forces that would severely injure or kill an ordinary human with only mild to moderate discomfort.

• Superhuman Agility: Spider-Woman’s agility, balance, and bodily coordination are enhanced to levels beyond the human body’s natural limits.

Spider-Woman does not mess around.

We have a ton of awesome physical abilities to build this workout around.

I do want to get a handful of Spider-Family calisthenics workouts up, but for this one we’re going to stick to weight training in order to accomplish Jessica Drew’s strength and speed.

The goals for our Spider-Woman Inspired Workout will be:

• Spider-Woman’s Superhuman Strength and Speed
• Spider-Woman’s Superhuman Stamina and Agility
• Spider-Woman’s Slim and Toned Physique

For this we’ll be using one of my favorite splits to make sure we prioritize the strength and speed while adding on extra endurance work.

It will be built around an intermediate to advanced level, but it’s also super scalable so you shouldn’t even need to start with our Beginner Behemoth Workout (unless of course you prefer doing it that way and working your way up).

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Spider-Woman Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be using a full body training split, which will involve 3 days of full body training, one day devoted to endurance work and a final day that will be a Devil Hunter Circuit Test for you guys to take on weekly, biweekly or monthly.

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Spider-Woman Workout Routine: Sample Schedule

Monday: Full Body Split A

Tuesday: Spider Physiology Circuit Test

Wednesday: Full Body Split B

Thursday: Spider-Family Endurance Work

Friday: Full Body Split C

Saturday: Active Rest or Optional Bonus Resources

Sunday: Rest Day

Spider-Woman Workout: Full Body Split A

Warm Up: 

Walk/Run/Elliptical/StairMaster

15-30 Minutes

Workout: 

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Leg Press

3×15, 12, 10

Cable Rows

3×15, 12, 10

Standing Cable Front Raises

3×15, 12, 10

Cable Crunches

3×25

High Cable Curls

3×10-12

Tricep Cable Pushdowns

3×10-15

Spider-Woman Workout: Spider Physiology 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!)

Spider Physiology Circuit Test: Complete 4 Rounds for Time

400M Jog

50 Mountain Climbers

40 Kettlebell Swings

30 Crunches

20 Hanging Knee Raises

10 Bulgarian Split Squats Each Leg

Spider-Woman Workout: Full Body Split B

Warm Up: 

Walk/Run/Elliptical/StairMaster

15-30 Minutes

Workout: 

Goblet/Front/Hack Squats

4×15, 12, 10, 8

Chest Flys

3×15, 12, 10

Wide Pulldowns

3×15, 12, 10

Upright Rows

3×15, 12, 10

Sit Ups

3×25

Alternating Dumbbell Curls

3×10-12 each arm

Tricep Kickbacks

3×10-15 each arm

Spider-Woman Workout: Spider-Family 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

Spider-WomanWorkout: Full Body Split C

Warm Up: 

Walk/Run/Elliptical/StairMaster

15-30 Minutes

Workout: 

Dumbbell Deadlifts

4×15, 12, 10, 8

Bulgarian Split Squats

3×15, 12, 10 each leg

Hammer Strength Press

3×15, 12, 10

Seated Arnold Press

3×15, 12, 10

Hanging Leg Raises

3×25

Preacher Curls

3×10-12

Seated Overhead Tricep Extension

3×10-15

Spider-Woman 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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