Invincible Season Two is out, and it’s time to finally bring in Thragg!
We’ve had a decent amount of Invincible characters show up among our Image Comics Inspired Workouts (they make up the majority of the database), but it wouldn’t be complete without Thragg in there.
I mean, we’ve even had Conquest!
But, if you even need to question it, I do want to make sure you know that we’re definitely going to be building this one around weight training and it will NOT be added to our calisthenics workouts (which is where you should go if you want a bodyweight workout).
Thragg Stats:
Real Name: Thragg
Height: 6’10
Weight: 400 lbs.
Comics/Show: Image Comics / Invincible
Powers: Yes
Thragg is massive. He’d even be considered a behemoth if we compared him to the ones we have within our Anime Workouts Database.
But don’t worry, we won’t need to be pushing 400 pounds for our goals.
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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Thragg 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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Thragg 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 Thragg I’ll be pulling right from his Wiki Fandom, starting with his bio section here:
Grand Regent Thragg is the main antagonist of the Image Comics series Invincible.
He is the most powerful Viltrumite and the leader of the Viltrum Empire, as well as the archenemy of Invincible and his father Omni-Man, being the most powerful villain the former has ever fought.
It’s pretty obvious we’re dealing with a complete tank of a character, and we can also see what aesthetic we’re working around, but I’ll still move into his appearance next.
Part of it will be great for cosplayers, but the other part is the fact that his physique will be a big part of how we build this workout.
Here’s how his Fandom breaks it down for us:
Thragg appears to be an exceptionally large and muscular caucasian male. His upper torso is almost distorted by its thickness and girth. His broad shoulders and long arms are covered with multiple layers of muscle, and he stands at least a full head above the average Viltrumite male.
He has dark close cropped jet black hair and a thick black moustache. His normal garb is almost identical to that of the average Viltrumite soldier. It is a form fitting body stocking, with a circular symbol broken up by 3 vertical lines in the centre of the chest. His lower body is completely covered by a simple grey skirt, and he wears sturdy grey boots.
The main difference in his garb is that while the average Viltrumite soldier’s uniform is made up of grey and white colours, the white portions of Thragg’s have been replaced with a bright crimson.
When not expecting battle, Thragg also drapes a thick fur lined cloak of unknown origin over his shoulders. The cloak itself is a red colour and hangs all the way down to his ankles in a cape like fashion.
And from there we can wrap it all up with his powers and abilities section that will really drive it home.
They start with his Viltrumite Physiology:
Viltrumite Physiology: Thragg possesses all of the evolutionary advantages that are common to the Viltrumite race, but at a significantly higher level than those of an average Viltrumite.
And then they break down each piece for us.
Super Strength: Thragg’s strength is far greater than that of other Viltrumites, making him the strongest Viltrumite to ever exist, even more than Conquest.
Super Speed: Thragg is capable to moving at super-sonic speed.
Super Stamina: Thragg’s muscles produce practically no fatigue toxins during physical activity, allowing him to fight and move for an extended period of time. He was able to fight Battle Beast for days before killing him and collapsing from exhaustion.
Super Endurance: He managed to survive to being disemboweled and mauled by Battle Beast and at his final clash with Mark he was able to fight him also after get his skin severely burned.
High-Speed Flight: Due a complex balancing system located in his inner ears, Thragg has the ability to fly.
Interstellar Travel: TThragg can cover interstellar/intergalactic distances and cross tremendous distances at lightning speed.
Super Lung Capacity: Thragg can hold his breath for an extended period of time without breathing.
Super Healing: Thragg was able to heal from his injuries a few days after his match with Battle Beast.
Dominant Genetics: His Viltrumite’s genes override Thraxan (and other) race’s traits for physical appearance and powers.
Hand-to-Hand Combat: Thragg was trained in all manners of combat, including hand to hand combat.
Yup, you read that right: “even more than Conquest” when it comes to Super Strength.
We have our work cut out for us.
The goals for our Thragg Inspired Workout are going to be:
- Thragg’s Massive Muscular Aesthetic
- Thragg’s Insane Super Strength
- Thragg’s Super Speed and Endurance
The main goals are going to be mass and strength, so be prepared to lift some heavy weight and scale it up over time.
If this one seems a bit too intense for you to start with you can also start with our Beginner Behemoth Workout or one of our other Beginner Workouts and then work your way into this one.
That said, don’t be afraid to scale this one down as needed!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Thragg Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to be training six days a week with heavy lifting and high volume. If you see the rep scheme going low to high that indicates RPT, where-as high to low indicates traditional pyramid and straight through with the same rep scheme throughout indicates straight sets. You can read more about pyramid training here.
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Thragg Workout Routine: Sample Workout Schedule
Monday: Grand Regent Chest and Cardio
Tuesday: Grand Regent Shoulders and Cardio
Wednesday: Grand Regent Triceps and Cardio
Thursday: Grand Regent Back and Cardio
Friday: Grand Regent Legs and Cardio
Saturday: Grand Regent Biceps and Cardio
Sunday: Rest Day
Thragg Workout: Grand Regent Chest and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Barbell Chest Press
4×4, 6, 8, 10
Incline Dumbbell Press
4×12, 10, 8, 6
Cable Crossovers
4×12
Dumbbell Flyes
4×12
Dips
4×20
Push Ups
4×20
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Thragg Workout: Grand Regent Shoulders and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Barbell Overhead Press
4×4, 6, 8, 10
Cable Front Raises
4×12
Dumbbell Arnold Presses
4×12, 10, 8, 6
Barbell Shrugs
4×12
Rear Delt Cable Raise
4×12
Pull Ups
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Thragg Workout: Grand Regent Triceps and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Skull Crushers
4×4, 6, 8, 10
Overhead Tricep Extension
4×12, 10, 8, 6
One Arm Reverse Grip Tricep Extension
4×12
Tricep Push Downs
4×12
Close Grip Bench Press
4×12
Cable/Dumbbell Kickbacks
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Thragg Workout: Grand Regent Back and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Deadlift
4×4, 6, 8, 10
Wide Grip Lateral Pull Downs
4×12, 10, 8, 6
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
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Thragg Workout: Grand Regent Legs and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Squats
4×4, 6, 8, 10
Calf Raises
4×12
Dumbbell Weighted Lunges
4×12
Leg Press
4×12, 10, 8, 6
Hack Squat
4×12
Box Jumps
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Thragg Workout: Grand Regent Biceps and Cardio
Warm Up:
10-15 Minute Incline Walk
Workout:
Preacher Curls
4×4, 6, 8, 10
Dumbbell Hammer Curls
4×12, 10, 8, 6
Spider Curls
4×12
Overhead Cable Curls
4×12
Zottman Curls
4×12
Chin Ups
4×12
Cardio
Cardio can be varied, but I recommend Academy members utilize our Benchmark Hero Workouts and SHJ Core Benchmark Test Circuits.
Complete 30-45 Minutes of Varied Cardio or Alternative HIIT Options
Thragg Workout: Optional 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
Thragg 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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