Last updated on September 8th, 2023 at 08:27 am
Miguel O’Hara is absolutely massive in the Spider-Verse.
We get to see him, Spider-Man 2099, in Spider-Man: Across The Spider-Verse, and he comes in like no Spider-Man we’ve ever seen before!
He won’t be the most jacked character among our Superhero Workouts, but he’s definitely going to be the most muscular Spider-Man among our Marvel Workouts!
He’ll also be a great addition to our mini-database that houses all our different Spider-Man Workouts from all different members (male and female) of the Spider-Family.
Especially considering we’re definitely going to be training with weights for this one, and we’re used to training around a much different aesthetic for our other web-slingers.
Spider-Man 2099 Stats:
Real Name: Miguel O’Hara
Height: 6’9
Weight: 310 lbs.
Comic: Marvel (Specifically Spider-Verse Version)
Powers: Yes
I wasn’t kidding when I said Miguel O’Hara in the Spider-Verse is massive – coming in easily being considered a behemoth among male characters within both our Superhero Database, and even our Anime Workout Database (when compared to those characters).
It’s should be very clear why we’re going to be focusing in on mass gain as the main goal for this one.
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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Miguel O’Hara 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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Miguel O’Hara 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 Miguel O’Hara specifically from Spider-Verse we’ll be pulling right from his Wiki Fandom page, starting with this:
On Earth-928B in 2099, Miguel O’Hara is the superhero “Spider-Man”, a human mutate with retractable talons, fangs, and enhanced strength that he used to fight crime in his home of Nueva York, along with a spider-inspired costume and laser web shooters.
He works closely with his A.I. assistant LYLA, who develops many of his gadgets and weaponry for his work as Spider-Man.
From there they go on to discuss the series of events that took place in the Spider-Verse, AKA Miguel O’Hara’s specific storyline – but what I really want to make another mention to is the elephant in the room: his jacked physique?
We discussed Miguel O’Hara’s stats above, coming in at 6’9 and over 300 pounds, and it’s extremely important to note that he has a TON of muscle mass and is well defined, looking more like a bodybuilder than any Spider-Man we’ve ever seen before.
That’s going to be an extremely important part of how we build our routine, but we will also be taking a look at his powers and abilities.
Obviously Miguel’s powers are going to be coming from his Spider Physiology, so we’ll start there:
Spider Physiology: O’Hara possesses a variety of superhuman attributes after being genetically imprinted with the DNA of a spider, it is not radioactive based like the original Spider-Man.
Stemming from that we have a LONG list of his powers that we’ll have to be acknowledging for our workout.
Here they are:
Superhuman Strength: O’Hara possesses superhuman strength. His strength is sufficient enough to lift up to 10 tons. O’Hara’s strength also extends to his legs, allowing him to leap great heights of at least 30 feet in a single bound.
Superhuman Speed: O’Hara is capable of moving and running at speeds far beyond the natural physical limits of the finest human athlete.
Superhuman Stamina: O’Hara’s musculature physicality generates less fatigue toxins then the musculature of a ordinary human.
Superhuman Durability: O’Hara’s body is more resistant to certain types of injury than the body of a normal human. He can withstand great impact forces, such as falling from several stories high and repeatedly struck by super-humanly strong opponents.
Enhanced Endurance: O’Hara has far greater resilience than most humans. He once fell off a building and effortlessly walked to a hospital, where a doctor mentions that he had broken ribs and massive fractures.
Superhuman Agility: O’Hara’s agility, balance and dexterity are enhanced to levels that are far beyond the physical limits of the finest human athlete.
Superhuman Reflexes: O’Hara’s reflexes are further enhanced and are superior compared to the finest human athlete.
Accelerated Vision: O’Hara can see great distances with perfect clarity. He possesses the same level of clarity at night, enabling to see in dark environments. It also works as a type of early warning, not to the degree of the spider-sense ability but it enables him to see attacks coming from far away.
Accelerated Healing Factor: O’Hara’s metabolism has been genetically enhanced that it let him to regenerate lost, damaged, or destroyed bodily tissues greater then any normal human being. O’Hara ages very slowly due to the rapid regeneration of his healthy bodily tissues and cells.
Talons and Fangs: O’Hara possesses canine teeth that can produce non-toxic venom that can paralyze his enemies. He also has retractable talons at the tip of his fingers and toes that he uses to dig, crawl, and rend materials such as cinder block.
Spinnerets: Both of Miguel O’Hara’s forearms contain spinnerets that releases a web-like substances from the back of his wrists. He can use it to swing from building to building or restraining an individual.
Accelerated Decoy: Technology has allowed O’Hara to move so fast that he leaves behind a body double for enemies to attack.
We won’t be looking to tack on talons and fangs, but for the most part we are looking to replicate his abilities (but in our mere human form, of course).
That means the goals of our Miguel O’Hara Spider-Verse Inspired Workout are:
- Miguel O’Hara’s Massive Muscular Physique
- Miguel O’Hara’s Superhuman Strength and Speed
- Miguel O’Hara’s Stamina and Agility
The muscle mass, overall aesthetic, and strength are going to take priority in this one, given the uniqueness of Miguel O’Hara’s physique among our favorite Spider-Man characters – but thankfully the speed will come with it and we can still throw in some endurance work to make sure we’re being well-rounded.
This one should be scalable for most fitness levels, but we are going to be utilizing some advance tactics in there to really step it up a notch, so if you’d like to start with one of our Beginner Workouts, the best one would be our Beginner Behemoth Workout.
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Miguel O’Hara Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’ll be training 5 days per week with heavy weight training and optional spidey endurance, and then I’ll be adding in a super intense Spidey Style Circuit Test that you can add-on as you’d like (weekly, monthly, biweekly, etc.), as well as resources for alternative and bonus endurance work.
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.
Miguel O’Hara Workout: Sample Schedule
Monday: Spider-Man 2099 Chest Day
Tuesday: Spider-Man 2099 Leg Day
Wednesday: Spider-Man 2099 Arm Day
Thursday: Spider-Man 2099 Shoulder Day
Friday: Spider-Man 2099 Back Day
Saturday: Active Rest or Spider-Man Style Circuit Test
Sunday: Rest Day
Miguel O’Hara Workout: Spider-Man 2099 Chest Day
Warm Up:
Incline Walk or Alternative Warm Up
5-15 Minutes
Workout:
Bench Press
5×5
Incline Dumbbell Bench Press
4×12, 10, 8, 6
Dumbbell Chest Flys
3×10
Weighted Dips
3×10-15
Dumbbell Pullovers
3×10
Optional Spider-Man Endurance Work:
10-30+ Minutes of Varied Cardio
Miguel O’Hara Workout: Spider-Man 2099 Leg Day
Warm Up:
Incline Walk or Alternative Warm Up
5-15 Minutes
Workout:
Back Squats
5×5
Leg Press
4×15, 12, 10, 8
Hamstring Curls
3×10
Glute Bridges
3×10-15
Quad Extensions
3×10
Optional Spider-Man Endurance Work:
10-30+ Minutes of Varied Cardio
Miguel O’Hara Workout: Spider-Man 2099 Arm Day
Warm Up:
Incline Walk or Alternative Warm Up
5-15 Minutes
Workout:
Preacher Curls
4×12, 10, 8, 6
Cable Tricep Pushdowns
4×12, 10, 8, 6
High Cable Curls
3×10
Tricep Overhead Extension
3×10
Wide to Close Push Ups
3×30
Optional Spider-Man Endurance Work:
10-30+ Minutes of Varied Cardio
Miguel O’Hara Workout: Spider-Man 2099 Shoulder Day
Warm Up:
Incline Walk or Alternative Warm Up
5-15 Minutes
Workout:
Overhead Press
5×5
Barbell Shrugs
4×12, 10, 8, 6
Dumbbell Front Raises
3×10
Hang Cleans
3×10-15
Upright Rows
3×10
Optional Spider-Man Endurance Work:
10-30+ Minutes of Varied Cardio
Miguel O’Hara Workout: Spider-Man 2099 Back Day
Warm Up:
Incline Walk or Alternative Warm Up
5-15 Minutes
Workout:
Deadlift
5×5
Bent Over Barbell Rows
4×12, 10, 8, 6
Wide Grip Cable Pulldowns
3×10
Weighted Chin Ups
3×10-15
Cable Rows
3×10
Optional Spider-Man Endurance Work:
10-30+ Minutes of Varied Cardio
Miguel O’Hara Workout: Spider-Man Style 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-Man Style Test: Complete 2 Rounds for Time
25 Pull Ups
50 Deadlifts @135 lbs.
50 Push Ups
50 Box Jumps
50 Floor Wipers @135 lbs.
50 Clean and Press @45 lbs.
25 Pull Ups
Rest 1-10 minutes as needed.
Miguel O’Hara Workout: Spidey Endurance Day
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
Miguel O’Hara 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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