Michael Myers Workout: Train like The Halloween Boogeyman!

We’ve reached the fourth and final member of our Halloween workouts.

And what a perfect member to have as the final member: The Boogeyman himself, Michael Myers.

We started with Ghostface, moved onto Jason, and then even had Freddy – but Michael Myers is the final piece of the equation.

For this one we’re going to be training with weights, as we did for Jason (Freddy and Ghostface landed in our calisthenics workouts), so if you’re not ready for weight training; you’ll want to use one of the other routines.

And yes, this one is going to be intense.

Michael Myers Stats:

Real Name: Michael Myers

Height: 6’8

Weight: 230 lbs.

Movie: Halloween Series

Powers: Yes

Michael Myers is gigantic. Definitely a behemoth among our characters inside The Workouts Database.

That said, we’ll be using his aesthetic as a character, and not specifically the actors that have portrayed him.

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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Michael Myers 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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Michael Myers 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 Michael Myers I’ll be pulling from multiple Wiki Fandom pages, starting with his bio section (Villains Fandom) here:

Michael Audrey Myers, (born October 19, 1957) also known as the Shape or the Boogeyman, is the main antagonist of John Carpenter’s Halloween franchise.

He is an emotionless, mute serial killer who, at the age of six, murdered his older sister Judith in cold blood on Halloween night and was incarcerated in a mental institution. Breaking out fifteen years later, Michael proceeds to stalk and murder the residents of his hometown in Haddonfield, Illinois, almost every year on Halloween night.

Due to his ruthless murderous nature and unsettling behaviour, as well as his nearly supernatural demeanor and even more surprisingly his lack of a tragic or sympathetic backstory to give a clear reason for his actions, Michael is considered to be the embodiment of pure evil. He is the archenemy of Laurie Strode and Dr. Samuel Loomis.

I also want to make our way right into his Physical Appearance as well considering we’re building around the character as a whole and not necessarily just the portrayal of celebrities on the screen (although usually done really well).

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

Michael is a rather tall man, with a height of what looks like 6ft and slightly skinny for his size on the outside. He wears a Mechanic’s coverall jumpsuit, a white mask reminiscent of Captain Kirk from Star Trek, and black boots. He also carries a chef’s knife as his signature weapon. It looks like he also has some sort of wound on his hand, as it almost looks like a burn mark. If one gets a good look at his face, it seems he has only one eye in the 2018 films due to Laurie stabbing it with a coat hanger. However, the mask he wears has gone through significant changes, from being a mask painted white, to it getting spray painted white, to giving it an older and slightly damaged look to it in the newer films, going so far as to include an entire burned right side of the mask (his left). In the Rob Zombie remake, he wears a mask he made, along with several others, during his time in Smith’s Grove. It also seems like he has no eyes, but looking closely reveals he does have blueish eyes. In the 2018 timeline, in Halloween Kills and Halloween Ends, he has lost three fingers due to his first fight with Laurie in 40 years. This is one of several other injuries he has, along with a bullet wound, and a neck wound.

From there his Fandom also goes on to discuss his weapon proficiency, knifemanshop, stealth mastery, combat proficiency, regenerative healing factor and immortality, but what we’ll be looking to build on is his other physical abilities, broken down here:

Inhuman Strength: Michael possesses extraordinarily immense strength as he is able to lift people off the ground with little to no struggle at all. He is also capable of breaking through strong glass and walls with no problem.

Inhuman Durability: Michael possesses immense durability, making him seemingly impossible to kill, capable of withstanding hits from cars going at high speeds, large explosions, gunshots, acids, and other blows to his body while he is still able to walk it off (generally after a short rest period of around a few seconds to a few minutes).

Inhuman Agility: Michael is an incredibly stealthy person due to his silent behavior and average height. He is able to sneak up on his victims without much problem and can escape stalking them when he is spotted.

Inhuman Endurance: While Michael is able to withstand all of his injuries and not be too bothered by them, he still does appear to be hurt with pained grunts and sighs.

Inhuman Stamina: Michael’s stamina is shown to be pretty high as he can chase his victims for long periods of time due to his slow movements.

Kind of starting to make sense why this one was saved for last?

We have our work cut out for us.

The goals for our Michael Myers Inspired Workout are:

• Michael Myer’s Massive Aesthetic (Mass Gain)
• Michael Myer’s Inhuman Strength and Agility
• Michael Myer’s Inhuman Endurance and Stamina

You can probably see why this one is going to be pretty intense and revolve around a lot of volume and weight.

You should be able to scale it down, but if the movements seem a bit advanced or it seems like too much volume to start with, then I’d recommend starting with The Beginner Behemoth Workout or one of the other Beginner Workouts we have.

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Michael Myers Workout Routine

Training Volume:

5 days per week

Explanation:

To train to become The Boogeyman we’re going to be using four days of weights to unlock his strength and agility, and then one day devoted to a Boogeyman Circuit Test.  You’ll also be able to use some of our additional resources if you want to step it up a notch with your mixed martial arts and parkour as well.

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.

Michael Myers Workout: Sample Workout Schedule

Monday: The Shape Upper Body A

Tuesday: The Shape Lower Body A

Wednesday: Boogeyman Circuit Test

Thursday: The Shape Upper Body B

Friday: The Shape Lower Body B

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Michael Myers Workout: The Shape Upper Body A

Warm Up:

10 Minute Incline Walk

Workout: 

Bench Press

4×4

Standing Military Press

3×5

Dips

4×10

Landmine Rows

3×8

Wide Grip Lateral Pulldowns

3×10

Reverse Flys

3×12

Face Pulls

2×15

Hammer Curls with Rope

2×15

Michael Myers Workout: The Shape Lower Body A

Warm Up:

10 Minute Incline Walk

Workout: 

Back Squat

4×5

Bulgarian Split Squats

4×6 each leg

Leg Press

4×6

Landmine Deadlifts

3×8

Dumbbell Romanian Deadlifts

3×8

Barbell Hip Thrusts

3×10

Leg Curls

3×15

Michael Myers Workout: Boogeyman 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.

Boogeyman Circuit Test: Complete For Time

Complete 5 Rounds

Fast Walk 400M

15 Overhead Press (95 lbs)

10 Bench Press (185 lbs)

8 Goblet Squats (90 lbs)

Michael Myers Workout: The Shape Upper Body B

Warm Up:

10 Minute Incline Walk

Workout: 

Rack Pulls

3×3

Chin Ups

5×8

Barbell Bent Over Rows

4×8

Incline Dumbbell Bench Press

3×8

Seated Dumbbell Overhead Press

3×8

Chest Flys

2×12

Dumbbell Pull-Over

2×12

Dumbbell Tricep Pushdowns

2×15

Michael Myers Workout: The Shape Lower Body B

Warm Up:

10 Minute Incline Walk

Workout: 

Deadlifts

4×5

Barbell Hip Thrusts

3×10

Barbell Romanian Deadlift

4×6

Front Squats

3×8

Dumbbell Lunges

3×10 each side

Leg Press

3×15

Box Jumps

3×8

Quad Extensions

2×15

Michael Myers Workout: Inhuman 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

Michael Myers 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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