Kingpin Workout: Train like The Massive Marvel Villain Wilson Fisk!

Last updated on April 16th, 2025 at 03:48 pm

Technically one of the first superhero workouts on the site was a Kingpin variation, way back when the original Daredevil season one released in 2015…

BUT, a lot has changed since then, and it’s time for Kingpin to make his REAL appearance among our Marvel Workouts Database.

We will obviously be training with weights for this one, but if you’re lost and need to bodyweight training you can sort the Marvel routines by calisthenics or head into the full Calisthenics Workouts Database.

I shouldn’t have to explain why it’s obvious…

Kingpin Stats:

Real Name: Kingpin

Height: 6’7

Weight: 450 lbs.

Comics: Marvel Comics

Powers: No

Kingpin is humongous.

He comes in as another behemoth among our male superhero and anime characters and massive among our Superhero 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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Kingpin 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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Kingpin 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 Kingpin, AKA Wilson Fisk, we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

Wilson Fisk, who is secretly known as the Kingpin, is a multifaceted figure within the City of New York. Rising from a troubled childhood, Fisk navigated through a path entrenched in crime to eventually become one of New York’s most influential and feared crime lords. As a young boy growing up in the streets of Hell’s Kitchen, Fisk encountered numerous hardships that shaped his perspective on power and control. Despite his rough upbringing, he exhibited a remarkable intellect and keen business acumen. Fisk’s journey from a troubled youth to a criminal mastermind began as he climbed the ranks of organized crime, solidifying his presence as a formidable force in the criminal underworld.

Fisk’s imposing physical stature is matched by his strategic brilliance, making him a force to be reckoned with both mentally and physically. His control over the criminal activities in New York City earned him the notorious moniker “Kingpin,” a title that encapsulates his dominance in the city’s crime syndicates. His criminal empire spans various illegal enterprises, from drug trafficking to extortion, and his influence extends far beyond the streets, reaching into the highest echelons of power in the city. Fisk’s aspirations for control and power often clash with the endeavors of superheroes like Spider-Man, Daredevil, and other defenders of justice who aim to thwart his criminal activities and bring him to justice.

That starts us off with a decent background on Fisk, but there’s definitely more we’ll want to know.

His appearance section is just them essentially telling us he’s gigantic, but when we move into his abilities we learn a ton.

Here’s how they break it down:

• Peak Human Strength: Fisk is composed almost entirely of muscle that has been developed to enormous size, much like a sumo wrestler, and he possesses peak human strength with only the bare 9 pounds actually being fat. His vast bulk shields him from many forms of injury, either providing padding or causing penetration wounds to only strike him relatively superficially.. A full list of his physical achievements can be found here
• Master Martial Artist : Fisk has extraordinary skill in hand-to-hand combat, specializing in a number of martial arts, including sumo wrestling, judo, and hapkido. His fighting skills, strength, and agility make him a match for Spider-Man, Red Skull, and Captain America in unarmed combat. Fisk was also capable of defeating 8 men from the finest martial arts schools in 17 seconds.
• Criminal Genius: Fisk is a criminal genius and a highly skilled planner and organizer. He employs numerous henchmen, scientists, and even superhumans, almost all of whom are fiercely loyal to him due to dedication, fear, or both. Fisk was able to immediately send 300 henchmen to a New York location at 2:30 am on a weekend, while the federal government needed 30 minutes for its forces.
• Indomitable Will: Fisk has a great willpower. He was able to resist psychic attacks from Zebediah Killgrave, the Purple Man.
• Multilingual: Fisk is fluent in English, Spanish, Mandarin, Japanese, Russian, and various others.

His massive size and peak human strength will be the main focuses here.

Which means the goals for our Kingpin Inspired Workout are:

• Kingpin’s Massive Muscular Aesthetic
• Kingpin’s Peak Human Strength
• Kingpin’s Martial Arts Mobility (for being that massive)

This one will be based around heavy weight training, and might be moderately intense for beginners, but you’re more than welcome to scale down if needed if you want to use it.

That said, you can also start with one of our Beginner Workouts, with the best option being the Beginner Behemoth Workout to start.

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Kingpin Workout Routine

Training Volume:

5+ Days Per Week

Explanation:

We’re going to do a 5 day split that’s going to be based around our compound lifts for each body part, and then we’re going to do some arms and some extra accessory work as well. I made this one fairly easy to scale down considering he’s street level character and we may have some intermediate level people coming into it. All you have to do is cut down on the overall volume.

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.

Kingpin Workout: Sample Workout Schedule

Monday: Wilson Fisk Deadlifts and Back

Tuesday: Wilson Fisk Overhead Press and Shoulders

Wednesday: Wilson Fisk Back Squats and Legs

Thursday: Wilson Fisk Bench Press and Chest

Friday: Wilson Fisk Arms and Accessory Work

Saturday: Active Rest or Additional Work w/ Bonus Resources

Sunday: Mandatory Rest Day

Kingpin Workout: Wilson Fisk Deadlifts and Back

Warm Up:

Stretch

10-15 min incline walk

Workout:

Deadlifts

5×10, 8, 5, 3, 3

Dumbbell Rows

4×15, 12, 10, 8

Lateral Pulldowns

4×15, 12, 10, 8

Cable Rows

4×15, 12, 10, 8

Lateral Raises

4×15, 12, 10, 8

Weighted Chin Ups

4×15, 12, 10, 8

Reverse Flys

4×15, 12, 10, 8

Kingpin Workout: Wilson Fisk Overhead Press and Shoulders

Warm Up:

Stretch

10-15 min incline walk

Workout:

Overhead Press

5×10, 8, 5, 3, 3

Dumbbell Front Raises

4×15, 12, 10, 8

Barbell Shrugs

4×15, 12, 10, 8

Face Pulls

4×15, 12, 10, 8

Arnold Press

4×15, 12, 10, 8

Upright Barbell Row

4×15, 12, 10, 8

Dumbbell Shrugs

4×15, 12, 10, 8

Kingpin Workout: Wilson Fisk Back Squats and Legs

Warm Up:

Stretch

10-15 min incline walk

Workout:

Back Squats

5×10, 8, 5, 3, 3

Leg Press

4×15, 12, 10, 8

Quad Raises

4×15, 12, 10, 8

Hamstring Curls

4×15, 12, 10, 8

Weighted Lunges

4×15, 12, 10, 8 each leg

Glute Bridges

4×15, 12, 10, 8

Seated Calf Raises

4×15, 12, 10, 8

Kingpin Workout: Wilson Fisk Bench Press and Chest

Warm Up:

Stretch

10-15 min incline walk

Workout:

Bench Press

5×10, 8, 5, 3, 3

Incline Bench Press

4×15, 12, 10, 8

Standing Dumbbell Chest Fly

4×15, 12, 10, 8

Incline Chest Flys

4×15, 12, 10, 8

Weighted Dips

4×15, 12, 10, 8

Decline Machine Press

4×15, 12, 10, 8

Weighted Pushups

4×25

Kingpin Workout: Wilson Fisk Arms and Accessory

Warm Up:

10-15 min incline walk

Workout:

Power Cleans

5×10, 8, 5, 3, 3

Front Squats

4×15, 12, 10, 8

Bicep Curls

4×15, 12, 10, 8

Tricep Overhead Extension

4×15, 12, 10, 8

Close Grip Bench

4×15, 12, 10, 8

High Cable Curls

4×15, 12, 10, 8

Cable Kickbacks

4×15, 12, 10, 8 each arm

Kingpin 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

Kingpin Workout: Optional Bonus 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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