Conquest Workout: Train like The Invincible Super-Villain!

Last updated on September 3rd, 2023 at 02:22 pm

Invincible is coming back, and Conquest is coming with it.

We’ve had our full Image Comics Workouts Database continue to grow, and our Invincible Workouts continue to fill it up more and more – with more characters already planned in the near future.

We already had our Invincible Workout and obviously also our Omni-Man Workout, but Conquest is coming in as another behemoth that will join characters like Battle Beast and Spawn!

So if you’re not ready to lift heavy and get big – then you better head back into the databases and find a different workout.

Conquest Stats:

Real Name: Unknown

Height: 6’4

Weight: 340 lbs.

Comics/Show: Invincible

Powers: Yes

Conquest is definitely a behemoth and comes in well in the range (although 2 inches off what we’d consider one among our Anime Workouts Database) of muscle mass to consider him there.

His 340 pounds shows us just how much of his physique is made up of muscle (and by that I mean…A LOT!)

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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Conquest 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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Conquest 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 Conquest I’ll be pulling right from his Wiki Fandom page, starting with his bio section and some background information:

Conquest is a major antagonist in the Image Comics series Invincible. He is one of the archenemies of Invincible and one of his most powerful foes.

He is a very old Viltrumite, and arguably the second most powerful behind Thragg. He fought for the Viltrum Empire for thousands of years, even after the scourge virus decimated their population he continued to single-handedly conquer planets. His actions were done not so much out of belief in the Viltrumite cause but rather out of pure sadism and blood-lust.

The fact that he’s arguably the second most powerful Viltrumite, behind Thragg, should tell us something about how extreme his power is – considering what we’ve seen from both Invincible and Omni-Man.

When we move down into his powers and abilities section they expand on this point a bit here:

Viltrumite Physiology: Conquest possesses all of the evolutionary advantages that are common to the Viltrumite species and manifests these at a significantly higher level than those of any other Viltrumite, making him the second strongest Viltrumite after Thragg.

From there they go on to discuss his hand to hand combat skills, fear inducement, and a slew of other abilities that they break down one by one.

Here’s a list of some of the ones we’ll have to factor into our training:

Super Strength: Conquest has shown to be a very strong Viltrumite, despite his old age. If he had not prolonged his battle with Mark, he could have likely beaten him. He was easily able to break out of a 400 ton prison and unaffected by the explosion triggered by it which in turn destroyed the entire facility he was kept in.

Super Speed: Like all the Viltrumites, Conquest is capable to moving at super-sonic speed.

Super Stamina: Conquest’s muscles produce practically no fatigue toxins during physical activity, allowing him to fight and move for an extended period of time.

Super Endurance: He managed to survived after having burned skin and being headbutted to the point where his face and skull were extremely disfigured.

Flight: Due a complex balancing system located in his inner ears, Conquest has the ability to fly.

Invulnerability: Conquest’s skin is able to withstand colossal amounts of force and or power. Though nearly indestructible, beings of equal or greater strength, such as Thragg and Invincible, can physically harm and kill him.

Enhanced Healing Factor: Conquest was able to heal from his injuries a few days after his battle with Invincible.

Dominant Genetics: A Viltrumite’s genes will override other race’s traits for physical appearance and powers.

We clearly have our work cut out for us on this one.

We’re going to be training with a ton of volume in order to train like Conquest, so if you’re at a beginner to intermediate level you’ll likely want to get started with our Beginner Behemoth Workout and work your way up to this one.

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Conquest Workout Routine

Training Volume:

6 days per week

Explanation:

We haven’t used this much volume since I programmed this six day split for Sabretooth in our Superhero Workouts, so I found it fitting to come back and use it for Conquest considering how incredibly effective it is while also being insane volume and intensity.

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.

Conquest Workout Routine: Sample Schedule

Monday: Push Day A

Tuesday: Pull Day A

Wednesday: Leg Day A

Thursday: Rest Day

Friday: Push Day B

Saturday: Pull Day B

Sunday: Push Day B

Conquest Workout Routine: Push Day A

Warm Up:

10-15 Minute Incline Walk

(Complete 30-60 Minutes Total [can be done before and/or after workout combined] like The Rock if cutting extra fat)

Workout: 

Barbell Bench Press

5×15, 12, 10, 8, 5

Arnold Press

3×15, 12, 10

Weighted Tricep Dips

3×25, 20, 15

Standing Cable Crossovers

4×15, 12, 10, 8

Tricep Overhead DB Extensions

4×15, 12, 10, 8

DB Lateral Raises

4×15, 12, 10, 8

Additional Raiden Core Work:

Weighted Plank

3×60 Seconds

Weighted Sit Ups

3×25

Hanging Knee Raises with Twist

3×30

Conquest Workout Routine: Pull Day A

Warm Up:

10-15 Minute Incline Walk

(Complete 30-60 Minutes Total [can be done before and/or after workout combined] like The Rock if cutting extra fat)

Workout: 

Barbell Deadlifts

5×15, 12, 10, 8, 5

Weighted Chin Ups

4×10

Reverse Cable Flys

3×25, 20, 15

Wide Grip Cable Pulldowns

4×15, 12, 10, 8

Barbell Shrugs

4×15, 12, 10, 8

EZ Bar Curls

4×15, 12, 10, 8

Additional Raiden Core Work:

Superman Hold

3×30 Seconds

Cable Crunches

3×25

Toes to Bar (Scale to Knees to Elbow)

3×30

Conquest Workout Routine: Leg Day A

Warm Up:

10-15 Minute Incline Walk

(Complete 30-60 Minutes Total [can be done before and/or after workout combined] like The Rock if cutting extra fat)

Workout: 

Barbell Back Squats

5×15, 12, 10, 8, 5

Barbell Good Mornings

4×15, 15, 12, 12

Leg Press

4×15, 12, 10, 8

Seated Calf Raises

3×25, 20, 15

Hamstring Curls

4×15, 12, 10, 8

Quad Extensions

4×15, 12, 10, 8

Additional Raiden Core Work:

Hollow Hold

3×30 Seconds

Machine Sit Ups/Crunches

3×25

Lying Leg Raises with Hip Thrust

3×30

Conquest Workout Routine: Push Day B

Warm Up:

10-15 Minute Incline Walk

(Complete 30-60 Minutes Total [can be done before and/or after workout combined] like The Rock if cutting extra fat)

Workout: 

Standing Overhead Press

5×15, 12, 10, 8, 5

Incline Dumbbell Press

3×15, 12, 10

Skullcrushers

3×25, 20, 15

Machine Flys

4×15, 12, 10, 8

Tricep Cable Pushdowns

4×15, 12, 10, 8

DB Front Raises

4×15, 12, 10, 8

Additional Raiden Core Work:

Weighted Plank

3×60 Seconds

Weighted Sit Ups

3×25

Hanging Knee Raises with Twist

3×30

Conquest Workout Routine: Pull Day B

Warm Up:

10-15 Minute Incline Walk

(Complete 30-60 Minutes Total [can be done before and/or after workout combined] like The Rock if cutting extra fat)

Workout: 

Dumbbell Deadlifts

5×15, 12, 10, 8, 5

Wide Grip Pull Ups

4×10

High Cable Curls

4×15, 12, 10, 8

DB Shrugs

3×25, 20, 15

Cable Rows

4×15, 12, 10, 8

21s (EZ Bar 21 Curls)

4×15, 12, 10, 8

Additional Raiden Core Work:

Superman Hold

3×30 Seconds

Cable Crunches

3×25

Toes to Bar (Scale to Knees to Elbow)

3×30

Conquest Workout Routine: Leg Day B

Warm Up:

10-15 Minute Incline Walk

(Complete 30-60 Minutes Total [can be done before and/or after workout combined] like The Rock if cutting extra fat)

Workout: 

Front Squats or Goblet Squats

5×15, 12, 10, 8, 5

Bulgarian Split Squats

4×20, 15, 12, 10 each leg

Hip Thrusts

4×15, 12, 10, 8

Dumbbell Weighted Lunges

3×20, 15, 10 each leg

Standing Calf Raises (or use Leg Press)

4×15, 12, 10, 8

Hamstring Kickbacks

4×15, 12, 10, 8 each leg

Additional Raiden Core Work:

Hollow Hold

3×30 Seconds

Machine Sit Ups/Crunches

3×25

Lying Leg Raises with Hip Thrust

3×30

Conquest Workout Routine: Optional 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

Conquest Workout Routine: Optional 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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