I made one comment about how many characters we have inside our One Piece Workouts Database and you guys flooded the request form with even more characters.
I’m pretty sure it’s officially the largest mini-database, up there with My Hero Academia, Naruto and a couple of others you guys consistently request.
That said, I’m actually happy Killer is finally getting his place in SHJ because I knew exactly what workout split I was programming for him the first time I ever saw him.
And now the day has finally come!
If it’s not obvious: we’re going to be training with weights and looking to get JACKED, so if that’s not your goal – or if you want a bodyweight workout – you’ll want to head into our calisthenics workouts instead.
Black Samson Stats:
Real Name: Markus Grimshaw
Height: 6’2
Weight: 260 lbs.
Comics/Show: Image Comics / Invincible
Powers: Yes
Black Samson is massive.
Although 6’2 is tall, the 260 pounds is what I mean by massive. At the 6’2 frame that means he carries more muscle on a shorter frame than Dwayne Johnson who is 20 pounds lighter and 2 inches taller.
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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Black Samson Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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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Black Samson 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 Black Samson I’ll be pulling right from his Wiki Fandom page, starting with his brief bio section here:
Markus Grimshaw, also known as Black Samson is a member of the Guardians of the Globe. He was once part of the Guardians original roster until he lost his powers and left the team. He would later rejoin the team under Robot’s command.
They don’t have an appearance section for him, so I just want to point out the fact that he’s obviously jacked.
We’re going to be looking to replicate his muscle mass for this one, and it will be a big part of our focus, and also (thankfully) go hand-in-hand with his powers and abilities as well.
When we move down into his Powers and Abilities section we learn this:
Superhuman Strength: Black Samson is shown to possess strength far greater than a normal human, easily lifting large chunks of debris to help rescue people during the aftermath of Omni-Man and Invincible’s battle.
Regenerative Healing Factor: Black Samson can survive a great deal of harm. Likewise, he can heal and mend himself in short periods of time far more efficiently than normal humans. Despite the various and severe injuries that he endured from Battle Beast, including a mangled arm, he ultimate recovered in days with no lingering affects.
And they also talk about his hand to hand combat abilities as well.
But, as I mentioned, the mass and strength will be the big focus points for us.
That said, the goals for our Black Samson Inspired Workout are:
- Black Samson’s Muscular Physique and Overall Mass
- Black Samson’s Superhuman Strength
- Black Samson’s Combat Mobility & Endurance
This one is going to be fairly high volume when it comes to the overall workout, but it shouldn’t be that intense (no supersets, tri-sets or circuits); so if you want to come in and scale it, it should be fairly easy.
If it seems way too daunting to jump into, you can also start with our Beginner Behemoth Workout or one of our other Beginner Workouts.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Black Samson Workout Routine
Training Volume:
6 days per week
Explanation:
For this one we’re going to be taking a page out of Dwayne Johnson’s book. I made the comparison to Black Samson being HUGE like The Rock earlier, and they’re not far off the height, so we’re going to take what we know about Johnson’s training throughout tons of research we’ve done and combine it with what we have for Brooks! Get ready for some heavy lifting and a ton of volume.
Want To Upgrade This Workout?
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Black Samson Workout: Sample Schedule
Monday: Chest and Cardio
Tuesday: Shoulders and Cardio
Wednesday: Triceps and Cardio
Thursday: Back and Cardio
Friday: Legs and Cardio
Saturday: Biceps and Cardio
Sunday: Rest Day
Black Samson Workout: Chest and Cardio
Cardio
30 minutes on the elliptical cross trainer
Chest
Barbell Chest Press:
4×12
Incline Dumbbell Press:
4×12
Cable Crossovers
4×12
Dumbbell Flyes
4×12
Dips
4×20
Push Ups on Medicine Balls
4×20
Black Samson Workout: Shoulders and Cardio
Cardio
30 minutes on the elliptical cross trainer
Shoulders
Barbell Overhead Press
4×12
Cable Front Raises with Bar on Cable
4×12
Dumbbell Arnold Presses
4×12
Cable Shrugs
4×12
Rear Delt Cable Raise
4×12
Pull Ups
4×12
Black Samson Workout: Triceps and Cardio
Cardio
30 minutes on the elliptical cross trainer
Triceps
Skull Crushers
4×12
Overhead Tricep Extension with Weighted Plate
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
Black Samson Workout: Back and Cardio
Cardio
30 minutes on the elliptical cross trainer
Back
Deadlift
4×12
Wide Grip Lateral Pull Downs
4×12
Close Grip Lateral Pull Downs
4×12
Heavy Close Grip Cable Rows
4×12
Wide Grip Cable Rows
4×12
Wide Grip Pull Ups
4×12
Black Samson Workout: Legs and Cardio
Cardio
30 minutes on the elliptical cross trainer
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
Black Samson Workout: Biceps and Cardio
Cardio
30 minutes on the elliptical cross trainer
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
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