Ghostface Workout: Train to Become The Scream Villain!

Last updated on October 13th, 2023 at 07:17 am

The last few years I haven’t been able to do anything that fun for Halloween because I’m always chasing the requests that flood in on the site.

This year, while I’m still behind (I don’t actually think it’s possible to catch up; we’re basically 10 years in here), I’m doing far better and have the majority of the big name characters that have lots of requests.

For that reason, I’m going to be doing Four Weeks of Halloween Horror Characters, starting with Ghostface!

You can probably guess a couple of the other ones that will end up here in the next few weeks, but all I’m going to say is that this one will be added to our calisthenics workouts, and we’ll have an even split of calisthenics and weight training across the four weeks.

Ghostface Stats:

Real Name: Ghostface

Height: N/A

Weight: N/A

Movies: Scream

Powers: Yes

As we know, there is more than one Ghostface (spoiler alert), so I’m not going to share one specific height and weight range, but it shouldn’t matter for our training.

We won’t be specifically using an overall aesthetic for the training methodology anyway.

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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Ghostface 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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Ghostface 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 Ghostface I’ll be pulling right from his Villains Fandom page and even a bit from his Scream Fandom as well (only when needed), starting with what his Villains Fandom tells us for his bio section here:

Ghostface, also known as The Lakewood Slasher in the TV series, is the identity adopted by the main antagonists of the Scream franchise. It is a fictional persona and Halloween costume used as a disguise by the antagonists of the franchise to conceal their identity.

Over the course of the franchise, at least fourteen people have used the Ghostface identity (nineteen if the TV series is counted, twenty when including the Stab films, and twenty-one when considering video games).

In the movies and the third season, Ghostface is voiced by Roger L. Jackson, who also played Mojo Jojo from The Powerpuff Girls, Wizeman from NiGHTS, and Nohman from Zone of the Enders, regardless of who is behind the mask. In the first two seasons of MTV Scream, Lakewood Slasher is voiced by Mike Vaughn. In-costume scenes for Ghostface were portrayed by Lee Waddell, Dane Farwell, Tony Cecere and Skeet Ulrich in Scream (1996), by Chris Doyle, Allen Robinson, Kurt Bryant, Chris Durand, and Lee Waddell (again) in Scream 2, by Brian Avery in Scream 3, by Dane Farwell (again) in Scream 4, by Keith Ward, Paul Burke, and Jack Quaid in Scream (2022), and by Mathieu Coderre, Max Laferriere and Jack Champion in Scream VI.

This, of course, doesn’t tell us much about how we’re going to be building a workout, but it is necessary background information nevertheless.

They also go on to break down a wide array of different powers and abilities for Ghostface:

Stealth mastery, High intelligence, Manipulation mastery, Voice changer, Intimidation, Evasion, Brute strength, Murder methodology, Great speed, Stamina, Charisma, Technological knowledge, Combat prowess, Bulletproof outfit, Weapon usage, Knifemanship and Fighting skills

There are two main things that I really want to focus in on here: great speed and stamina.

When we move into his Scream Fandom they also focus more on his strength:

Unlike supernatural killers, such as Michael Myers or Freddy Krueger, Ghostface is human, but has several skills of a deadly killer. Ghostface is skilled in spying and stealth, allowing him or her to hide in unexpected places. Also, he or she exhibits extreme durability against physical harm and has high levels of physical strength. As seen in Scream 2 he was able to kill Officer Andrews and Officer Richards, who were considered two of Chief Hartley’s best men. In the 4th and 5th entries, they are able to kill multiple deputies and eventually Sheriff Judy Hicks. Also, in the 5th film Dewey Riley finally meets his demise after surviving multiple near fatal attacks throughout the series. In the 6th film, Kirby Reed is revealed to be an FBI Agent and towards the end of the movie nearly dies after being shot by Wayne Bailey after he reveals himself and children to be the killers. In Scream 3 he was able to kill both Cotton Weary and Jennifer Jolie’s bodyguard, Steven Stone despite their size.

They have much more to say about his abilities, but for the most part they break down his strength, evasion and manipulation.

That makes our focuses pretty clear.

The goals of our Ghostface Inspired Workout are going to be:

• Ghostface’s Speed and Stamina
• Ghostface’s Brute Strength
• Ghostface’s Stealth (We’ll turn this into mobility/acrobatic skills)

To accomplish this we’ll be using a bit of a moderately advanced routine, but nothing too crazy that beginners shouldn’t be able to jump right into it.

I want to make sure the Halloween Inspired Workouts stay fun and for everyone – so scalability here is a priority.

That said, if it does seem a bit daunting, you can start with one of our Beginner Workouts and then work your way up.

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Ghostface Workout Routine

Training Volume:

3-6 days per week

Explanation:

For this one we’ll be building a hybrid workout that combines pieces of our speedster routine for endurance work with a three day strength and speed calisthenics workout that also adds in some minor pieces for endurance and intensity as well. So we’ll have the Ghostface speed, stamina AND brute force – all to pair with the mobility that will come with the intensity here.

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Ghostface Workout: Sample Schedule

Monday: Slasher Calisthenics A and Short Circuit

Tuesday: Long Endurance Run

Wednesday: Slasher Calisthenics B and Recovery Run

Thursday: The Lakewood Slasher Circuit Test

Friday: Slasher Calisthenics C and Run for Time

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Ghostface Workout: Calisthenics A and Short Circuit

Warm Up: 

Walk/Run

10-30 Minutes

Calisthenics Work:

Superset A:

A. Explosive Push Ups

3×20-30

B. Tricep Extensions (Skull Crusher Calisthenics Version)

3×10-15

Superset B:

A. Glute Bridges

3×20-30

B. Bicycle Crunches

3×20-30

Superset C:

A. Chin Ups

3×8-12

B. Hollow Hold

3×30-60 seconds

Finisher Circuit: 

Complete 3 Rounds Descending Reps

First Round 20 Reps, Second Round 15 Reps, Third Round 10 Reps

Pistol Squats

Half Burpees

Ghostface Workout: Long Distance Run Day

Complete the Following Distances FOR TIME!

(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)

Beginner: 3 Mile Run

Intermediate: 5 Mile Run

Advanced: 7-10+ Mile Run

Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.

Break, run, break, run, and then the next time go out there and break a bit less! 🙂

Ghostface Workout: Calisthenics B and Recovery Run

Warm Up: 

Walk/Run

10-30 Minutes

Calisthenics Work:

Superset A:

A. Wide to Close Push Ups

3×20-30

B. Tricep Dips

3×10-15

Superset B:

A. Wide to Close Squats

3×20-30

B. V-Ups

3×15-20

Superset C:

A. Wide Pull Ups

3×8-12

B. Squat Hold

3×30-60 seconds

Complete the Following at Easy to Moderate Pace:

Beginner: 15 Minute Run/Walk/Jog

Intermediate: 20-30 Minute Run/Walk/Jog

Advanced: 30-60 Minute Run/Walk/Jog

Your recovery run revolves around getting out there and moving for the time listed. 

You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.

That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.

Ghostface Workout: The Lakewood Slasher 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!)

The Lakewood Slasher Circuit Test: Complete 2 Rounds

800M Run

(The below movements can be broken down with small rests in between as you chip away at the total number)

50 Push Ups (Scale to Knee Push Ups)

50 Air Squats (Scale with Chair – Sit Down, Stand Up)

40 Sit Ups (Scale to Crunches)

40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)

30 Second Hollow Hold

30 Second Superman Hold

20 Pull Ups (Scale to Assisted or Pike Push Ups)

20 Double Unders

Ghostface Workout: Calisthenics C and Run for Time

Warm Up: 

Walk/Run

10-30 Minutes

Calisthenics Work:

Superset A:

A. Push Ups

3×20-30

B. Plank to Push Ups

3×10-15

Superset B:

A. Lunges

3×20-30

B. Sit Ups

3×20-30

Superset C:

A. Pull Ups

3×8-12

B. Superman Hold

3×30-60 seconds

Complete the Following FOR TIME! 🙂

Beginner: 1.5 Miles

Intermediate: 3 Miles

Advanced: 3-5 Miles

Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.

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