Last updated on March 22nd, 2024 at 07:45 pm
Wonder Man is coming.
Wonder Man is getting a mini series with Yahya Adbul-Manteen, and although it doesn’t have a release date at the time of writing this article – it seems to be it can be right around the corner.
Which means he clearly needs a spot among our Marvel Inspired Workouts mini-database and overall Superhero Workouts Database.
We’ll be building this one around weight training – so if you’re here for bodyweight training you can jump into our Calisthenics Workouts instead.
Wonder Man Stats:
Real Name: Simon Williams
Height: 6’2
Weight: 380 lbs.
Comics: Marvel Comics
Powers: Yes
Simon Williams is fairly tall, but still off of our behemoth category by four or so inches.
That said, his 380 pounds is absolutely massive for his height range.
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.
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!
Wonder Man 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.
Take The Marvel Workout Placement Quiz Now!
Wonder Man 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 Wonder Man we’ll pull right from his Wiki Fandom page, starting with his bio section here:
Wonder Man (real name Simon Williams) is a fictional superhero in Marvel comics and universe. Simon was originally the head of his father’s business when he was sentenced to prison for embezzlement, but was bailed out by Baron Zemo and the Enchantress. He became a supervillain dubbed as “Wonder Man”, but redeemed himself and became a superhero, and prominent member of the Avengers.
This tells us virtually nothing, but that’s okay – we’ll keep expanding on it.
When we move down into his abilities section, here’s how they start us off:
Ionic Energy Form: The tissue and bones of his entire body have been augmented in strength and to a certain extent supplanted by Pym Particle charged iota in the “ionic ray” bombardment procedure. Despite Wonder Man’s statements that he is composed of “ionic energy,”. Since his last revival, his physiology has changed a great deal and it’s not clear if his external form is ionic energy or flesh. He stated during an incident in which all the living things in New York had been morphed into symbiotes that he was an ion being and not flesh and blood. This was the prime reason he himself had not been infected. He does not house blood in his body and cannot impregnate women, there is also the fact that when touching Rogue his whole body was absorbed, an indication that he is composed of energy/power.
And this gets expanded on with tons of other powers and abilities.
Here’s how they expand on it for us:
Superhuman Strength: Williams possesses vast superhuman strength, the limits of which aren’t known, but he can lift in excess of 100 tons. Wonder Man was considered to have a Sentry-level strength, was referred as one of the most powerful humans on Earth, was considered the most powerful member of teams comprising the Iron Man, and was regarded more than once as one of the strongest men on Earth. Williams has also been compared to Thor numerous times. However, given that Thor and the Sentry usually hold back, it should be taken into consideration. In fact, Williams has recognized Thor as his superior, and he barely lifted for few seconds a mechanism in which Thor exercises. Furthermore, his strength is so massive the Iron Man had to operate his armor at very high capacity to temporarily match Wonder Man’s power, and even then he was unsuccessful. Wonder Man has easily overpowered the Red Hulk in battle, was able to overwhelm the Abomination after a though confrontation, and easily lifted a heavy equipment the Thing had difficulty to support.
Superhuman Speed: He can run and move and react at speeds that are beyond the physical limits of the finest human athlete. Easily able to close the distance between himself, a trained assassin and her target from the street to the local restaurant she was with lightning pace.
Superhuman Stamina: Williams’ ionic body grants him unlimited stamina and is therefore immune to fatigue.
Invulnerability: His bodily tissues are much harder due to being ionized organic matter instead of normal flesh and far more resistant to physical injury than the bodily tissues of a normal human. Williams is highly resistant to penetration wounds, even from high-caliber machine gun shells. He can also withstand tremendous impact forces such as falling from great heights, being repeatedly struck by superhumanly strong opponents or breaching planetary orbit and making re-entry without being hurt. Also showcasing high resistance to extreme changes in temperatures.
Superhuman Agility: His agility, balance, and bodily coordination are all enhanced to levels that are beyond the natural physical limits of even the finest human athlete.
Superhuman Reflexes: Williams’ reflexes are similarly enhanced and are superior to those of the finest human athlete.
Flight: He originally required the use of a sophisticated and advanced rocket pack attached to his costume to fly. However, following his resurrection and metamorphosis Williams is now able to fly through the air at great speeds, the exact limit of which isn’t known. He could originally fly at subsonic speeds. After his metamorphosis Williams can fly at speeds in excess of 700 mph.
Now THIS tells us more about what we’re working around.
And also shows us that we have our work cut out for us.
The goals for our Wonder Man Inspired Workout are:
- Wonder Man’s Muscular and Bulky Aesthetic
- Wonder Man’s Superhuman Strength and Speed
- Wonder Man’s Superhuman Agility and Endurance
This one will be easy to scale for beginner and intermediate fitness levels, but you can also start with our Beginner Behemoth Workout as well.
That said, the basis of this one is really going to be built around strength and muscle mass.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Wonder Man Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with a 5 day bodybuilding split and then also incorporating Wonder Man styled training with the endurance/cardio work. Since we’re working with a 380+ pound character that also has immense endurance, we need to work like we’re looking to accomplish the same.
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.
Wonder Man Workout: Sample Workout Schedule
Monday: Ionic Energy Chest and Cardio
Tuesday: Ionic Energy Legs and Cardio
Wednesday: Ionic Energy Arms and Cardio
Thursday: Ionic Energy Shoulders and Cardio
Friday: Ionic Energy Back and Cardio
Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day
Sunday: Mandatory Rest Day
Wonder Man Workout: Ionic Energy Chest and Cardio
Workout:
Bench Press
4×15, 12, 10, 8
Close Grip Bench
3×12
Incline Dumbbell Bench Press
3×12
Decline Press Machine
3×10
Cable Flys
3×10
Push Ups
3×20
Dips
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Wonder Man Workout: Ionic Energy Legs and Cardio
Workout:
Back Squat
4×15, 12, 10, 8
Leg Press
3×12
Seated Calf Raises
3×12
Hamstring Kickbacks
3×10
Glute Bridges
3×10
Bulgarian Split Squats
3×10 each leg
Weighted Step Ups
3×10 each leg
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Wonder Man Workout: Ionic Energy Arms and Cardio
Workout:
Preacher Curls
4×12
Cable Pushdowns
3×12
Alternating Dumbbell Curls
3×10 each arm
Hammer Curls
3×10
Seated Overhead Extension
3×10
Chin Ups
3×10
Tricep Kickbacks
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Wonder Man Workout: Ionic Energy Shoulders and Cardio
Workout:
Overhead Press
4×15, 12, 10, 8
Barbell Shrugs
3×12
Dumbbell Front Raises
3×12
Cable Lateral Raises
3×10
Dumbbell Shrugs
3×10
Upright Rows
3×10
Curl to Press [Light]
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Wonder Man Workout: Ionic Energy Back and Cardio
Workout:
Deadlift
4×15, 12, 10, 8
Wide Grip Pulldowns
3×12
Close Grip Cable Rows
3×12
Single Arm Dumbbell Rows
3×10
Wide Grip Pull Ups
3×10
Reverse Cable Flyes
3×10
Bent Over Dumbbell Rows
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL MARVEL WORKOUT BOOKLET!
More than 10 Workouts for Future Avengers, SHIELD Agents, X-Men, New Warriors, Nova Corps and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
