Gunhead Workout: Train like The Massive My Hero Academia Pro Hero!

Gunhead is jacked.

I’m telling you right off the bat that we’re definitely going to be using one of my favorite Bro-Splits to accomplish this one.

Which means we’re training with weights – so if you were looking for a bodyweight workout you’ll want to head into the calisthenics workouts instead.

But if you’re ready to lift heavy and get big, then you’ve come to the right place.

Gunhead is going to be a massive addition to our My Hero Academia Inspired Workout Database, which is already one of the biggest on the site.

Gunhead Stats:

Real Name: Gunhead

Height: 6’3

Weight: N/A

Anime: My Hero Academia

Powers: Yes

Gunhead is quite tall but misses being considered a behemoth among our male anime characters in the Anime Workouts Database.

That said, we’re still going to be training to get gigantic due to his overall aesthetic.

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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Gunhead 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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Gunhead 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 Gunhead I’ll be pulling right from his Wiki Fandom page starting with this:

Battle Hero: Gunhead is a Pro Hero, whose agency specializes in armed combat.

Doesn’t tell us much, but we should be used to that by now from our My Hero Academia Fandom.

From there I’m going to move down into his appearance section, because even though we can clearly tell what we’re working with for Gunhead’s aesthetics, I think he would make an awesome character for all of our cosplayers out there.

Here’s how they break it down:

Gunhead is a wide-set man of a muscular build with long, pale mint-green hair that spikes backwards, away from his head.

In his hero costume, he wears a white mask with four holes in a square formation, all resembling gun muzzles with slight barrel stems protruding from their side, the only exception being the bottom left one, which instead just holds the appearance of a regular circle. He wears a partial bodysuit of a dark grayish-cyan color, only covering the lower portion of his torso, his arms from the shoulders down and the palms of his hands. A padded combat vest sits over this, around the sides of his chest, and is kept in place by two straps that connect his mask and shoulders. He also sports plain brown pants and short black boots, as well as his signature revolver chamber-shaped silver bracers and spikes on his knuckles.

When we move down into his abilities we learn that he is extremely capable, but a lot of what we’re training around will be coming from his aesthetic.

Here’s what we learn:

Gunhead Martial Arts: Gunhead is a highly capable martial artist and trained Ochaco to an impressive degree in only a week.

Quirk: Gatling: Gunhead’s Quirk gives him gun-like organs in his arms which can shoot claw-like bullets made of keratin.

This Quirk is very capable in short-range combat, so this Quirk is mainly used as suppressive fire.

So we will be adding in a layer to factor in his martial arts abilities, and the fact that he also has great endurance and speed – but the main focus will be the obvious.

The goals of our Gunhead Inspired Workout are:

• Gunhead’s Massive Muscular Aesthetic
• Gunhead’s Strength, Speed & Mobility
• Gunhead’s Martial Arts Endurance & Nimbleness

This one shouldn’t be that hard for you to jump into being that you’ll easily be able to scale by grabbing less weight – but just in case it seems a bit daunting, you can also check out our Beginner Behemoth Workout, or any of our other Beginner Workouts to get started.

That said, your secondary scaling option would be to cut this down to three days and carry the last one over to the next week each week.

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Gunhead Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going with a Bro-Split, which is perfect for our Gunhead aesthetic and strength goals. On top of that we’ll also have some optional endurance work and a Gatling Circuit Test you can complete weekly, biweekly or monthly.

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.

Gunhead Workout: Sample Schedule

Monday: Battle Hero Bench Press and Chest

Tuesday: Battle Hero Deadlift and Back

Wednesday: Gatling Circuit Test

Thursday: Battle Hero Overhead Press and Shoulders

Friday: Battle Hero Back Squats and Legs

Saturday: Active Rest or Optional Bonus Resources

Sunday: Rest Day

Gunhead Workout: Battle Hero Bench Press and Chest

Warm Up: 

Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Bench Press

4×20, 15, 12, 10

Accessory Work:

Chest Flys

3×12, 10, 8

Weighted Dips

4×8-12

Incline Dumbbell Press

3×15, 12, 10

Cable Pushdowns

3×15

Overhead Tricep Extension

3×15, 12, 10

Optional Intensity Stamina Training:

• 15-30 Minutes of On and Off HIIT
• 1 Minute ON: Sprint at 7-10+ MPH
• 1 Minute OFF: Walk at 2-3 MPH
• Rinse and Repeat until Short Cooldown

Gunhead Workout: Battle Hero Deadlift and Back

Warm Up: 

Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Deadlift

4×20, 15, 12, 10

Accessory Work:

Lateral Pulldowns

3×12, 10, 8

Weighted Chin Ups

4×8-12

Cable Rows

3×15, 12, 10

Preacher Curls

3×15

Optional Intensity Stamina Training:

• 15-30 Minutes of On and Off HIIT
• 3 Minute ON: Fast Jog at 5-10 MPH
• 1 Minute OFF: Walk at 2-3 MPH
• Rinse and Repeat until Short Cooldown

Gunhead Workout: Gatling 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!)

Gatling Circuit Test: Complete 4 Rounds for Time

400M Run

30 Push Ups

25 Kettlebell Swings

20 Sit Ups

15 Curl to Press

10 Pull Ups

Gunhead Workout: Battle Hero Overhead Press and Shoulders

Warm Up: 

Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Overhead Press

4×20, 15, 12, 10

Accessory Work:

Front Raises

3×12, 10, 8

Barbell Shrugs

4×10-15

Lateral Raises

3×15, 12, 10

Push Ups

3xFailure

Optional Intensity Stamina Training:

• 15-30 Minutes of On and Off HIIT
• 5 Minute ON: Fast Jog at 5-10 MPH
• 2 Minute OFF: Walk at 2-3 MPH
• Rinse and Repeat until Short Cooldown

Gunhead Workout: Battle Hero Squats and Legs

Warm Up: 

Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Back Squats

4×20, 15, 12, 10

Accessory Work:

Hamstring Curls

3×12, 10, 8

Weighted Lunges

4×8-12 each leg

Quad Extensions

3×15, 12, 10

Weighted Hip Thrusts

3×15

Optional Intensity Stamina Training:

• 15-30 Minutes of On and Off HIIT
• 2 Minutes ON: Sprint at 6-9+ MPH
• 2 Minutes OFF: Walk at 2-3 MPH
• Rinse and Repeat until Short Cooldown

Gunhead Workout: Optional Hero 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

Gunhead 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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