Last updated on November 18th, 2023 at 12:16 pm
I told you guys we would be coming in hot with more Overwatch Inspired Workouts, and now it’s time to get big.
We had Hanzo last week join some of our other characters, but I want to get an early jump on Mauga and have him in there for when he fully releases.
We have characters like Braum within our Riot Games Inspired Workouts, so obviously our Overwatch Database needed a behemoth to make it a little more even.
And if it’s not clear: yes, we are definitely going to be training with weights for this one.
Mauga Stats:
Real Name: Mauga
Height: 7’4
Weight: 274 lbs.
Anime/Manga: Overwatch
Powers: Yes
Mauga is a behemoth.
He comes in among some of the biggest characters, even if we compare him to our Anime Workouts Database.
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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Mauga 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.
Take The Anime Workout Placement Quiz Now!
Mauga 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 Mauga I’ll be pulling from his Wiki Fandom page, but I do want to make mention to the fact that a big part of our workout routine is going to stem from a cosplay-oriented approach.
Here’s how they start us off:
Mauga is a Tank Hero in Overwatch 2, and he is the 39th hero added to the game. A brief trial period to play him was available on November 3rd, 2023. He is set to officially be released on December 5th, 2023, when Season 8 is released.
Really the only reason I’m including his release date is to show why he is being added to the site so soon, ahead of some of our other fan-favorite characters.
They go a little bit deeper into his overview here:
Mauga features a kit that is designed to bash through the front lines and brawl his opponents in close-quarter combat, by wielding two powerful chainguns that can either be fired individually or in unison. Ignite enemies with his Incendiary chaingun “Gunny” to burn them when they take enough damage, then finish them with a critical hit from his volatile chaingun “Cha-Cha.” Paired with his Berserker Passive, which grants Mauga temporary health whenever he deals critical damage, he’s a mountain on the battlefield.
Going through his individual abilities aren’t that helpful (outside of what we just learned in his overview), but knowing that he is a Tank should tell us a lot – on top of the fact that one of his specific abilities “Overrun” is all about overpowering opponents with brute force.
Next up they go into a bit of his background story, which I think is actually pretty decent information regarding how we’ll build this one out:
Tall and muscular, Mauga’s size and strength have been augmented. At least according to Mauga himself, he was more serious prior to said augmentation, before gaining a “new outlook on life.” In his current persona, Mauga often portrays himself as being a “big dumb brute.” However, this is a facade, as he possesses cunning attributes. He talks fast and loose, and has a tendency to treat strangers as if they are friends. He is proficient in close combat; Baptiste regarded him as being “like a demon”; a sociopath and sadist, Mauga flips between his lighter and darker sides quickly, though can lose himself in the latter. Only Baptiste has ever been able to talk him down from this state in the field. Baptiste himself serves as a blindspot for Mauga, who’s shown him mercy where he might otherwise not do so.
They go into a lot more background, but this is pretty good for what we have to work with.
The goals for our Mauga Inspired workout are going to be:
- Mauga’s Insanely Massive Physique
- Mauga’s Overwhelming Strength
- Mauga’s Overall Mass and Brute Force
It should be pretty clear what the goals are.
Get strong, and massive.
Mauga as a character reminds me (and I’m sure others) of Maui from Moana – which in turn reminds me of Dwayne Johnson.
So, for obvious reasons, I’ll be building around The Rock’s training style to get massive like Mauga.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Mauga Workout Routine
Training Volume:
6 days per week
For this one we’re going to be training six days a week like our OG Dwayne Johnson routine – and I switched up some movements and the cardio portion slightly to reflect the fact that we’re actually building this one out around Mauga!
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Mauga Workout Routine: Sample Schedule
Monday: Samoan Chest and Cardio
Tuesday: Samoan Shoulders and Cardio
Wednesday: Samoan Triceps and Cardio
Thursday: Samoan Back and Cardio
Friday: Samoan Legs and Cardio
Saturday: Samoan Biceps and Cardio
Sunday: Mandatory Rest Day
Mauga Workout: Samoan Chest and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Chest
Barbell Chest Press:
4×12
Incline Dumbbell Press:
4×12
Cable Crossovers
4×12
Dumbbell Flyes
4×12
Dips
4×20
Push Ups
4×20
Mauga Workout: Samoan Shoulders and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Shoulders
Barbell Overhead Press
4×12
Cable Front Raises (Alternating Arms or Straight Bar)
4×12
Dumbbell Arnold Presses
4×12
Barbell Shrugs
4×12
Rear Delt Cable Raise
4×12
Pull Ups
4×12
Mauga Workout: Samoan Triceps and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Triceps
Skull Crushers
4×12
Overhead Tricep Extension
4×12
One Arm Reverse Grip Tricep Extension
4×12
Tricep Push Downs
4×12
Close Grip Bench Press
4×12
Cable/Dumbbell Kickbacks
4×12
Mauga Workout: Samoan Back and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Back
Deadlift
4×12
Wide Grip Lateral Pull Downs
4×12
Close Grip Lateral Pull Downs
4×12
One Arm Seated Cable Rows
4×12
Hammer Strength Rows
4×12
Wide Grip Pull Ups
4×12
Mauga Workout: Samoan Legs and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Legs
Squats
4×12
Calf Raises
4×12
Dumbbell Weighted Lunges
4×12
Leg Press
4×12
Hack Squat
4×12
Box Jumps
4×12
Mauga Workout: Samoan Biceps and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Biceps
Preacher Curls
4×12
Dumbbell Hammer Curls
4×12
Spider Curls
4×12
Overhead Cable Curls
4×12
Zottman Curls
4×12
Chin Ups
4×12
Mauga Workout: Option 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
Mauga 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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