Agent Anti-Venom Workout: Train like Flash Thompson!

Last updated on March 22nd, 2024 at 07:45 pm

Our largest mini-databases of specific families in our DC and Marvel Universe are our Spider-Family and our Bat Family.

And our Spider-Family seems to be growing at a rapid rate.

This time we’re bringing in Flash Thompson, AKA Agent Anti-Venom!

For this one we’re going to be training around weights, so if you’re looking for a bodyweight workout you’ll want to head into our Calisthenics Workouts or skim through the other characters in our Marvel Inspired Workouts and find some of the many bodyweight workouts built around those characters.

Agent Anti-Venom Stats:

Real Name: Eugene Thompson

Height: 6’3

Weight: 195 lbs.

Comics: Marvel Comics

Powers: Yes

Flash Thompson is average height compared to male superheroes, but a bit above average compared to anime characters and celebrities we’ve seen.

He would just miss being a behemoth among our Anime Workouts Database by about three inches.

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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Agent Anti-Venom 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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Agent Anti-Venom 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 Agent Anti-Venom I’ll be pulling from his Wiki Fandom page starting with what they tell us with his bio section.

While I would normally cut down on it and add half of this length, I’m actually going to share the entire thing so we have more of a background on him and can move right into his powers and abilities next:

Flash Thompson is a bully-turned selfless-soldier better known as Agent Anti-Venom. Initially the high school tormentor of Peter Parker, whose secret alter-ego of the super hero Spider-Man also happened to be Flash’s biggest idol, Thompson grew out of his abusive behavior and befriended Peter in college. Flash joined the Army and was stationed in Southeast Asia, but had trouble finding a place to fit when he returned to the States. Flash spiraled into depression and combated alcoholism, an addiction that was exploited by the villainous Norman Osborn to involve him in a car crash. This left Flash in a near-vegetative state after waking up from a coma. Flash eventually regained his full faculties, and became a gym teacher at his old school.

Thompson returned to service and earned a Medal of Honor, although for the same mission that cost him his legs. Becoming bonded to the Venom symbiote, Flash served as Agent Venom for Project Rebirth 2.0. He struck out on his own after it was shut down and also joined the Secret Avengers. After returning to Earth following a stint in space with the Guardians of the Galaxy, Flash lost the symbiote. He ultimately gained a new symbiotic companion and became Agent Anti-Venom. Dying at the hands of the Red Goblin, Flash’s consciousness survived in the Symbiote Hive-Mind, and his body was later resurrected, returning him to fighting form as Agent Anti-Venom.

This basically gives us the full scoop.

The one thing I’ll add is that we’re also training around Flash Thompson as that jacked bully we know and love (or don’t).

Which is another reason we’re training with weights on this one.

That said, all of Agent Anti-Venom’s powers stem from his White Symbiotic Costume.

Here’s what they bring for him:

Superhuman Strength

Superhuman Speed

Superhuman Stamina

Superhuman Durability

Superhuman Agility

Superhuman Reflexes

Organic Webbing

Regeneration

Wallcrawling

Spider-Sense

Spider-Sense Immunity

Among even more than just that!

But these are the things we really need to know about.

The goals for our Agent Anti-Venom Inspired Workout are:

• Flash Thompson’s Muscular and Lean Aesthetic
• Flash Thompson’s Superhuman Strength and Speed
• Flash Thompson’s Superhuman Endurance

Flash Thompson’s Agent Anti-Venom is strong, but he’s not the most overpowered character we’ve ever had on the site, so this one is going to be built around an intermediate level workout so that almost all levels can jump right in.

If it seems a bit more advanced than you can jump right into, you can also start with one of our Beginner Workouts.

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Agent Anti-Venom Workout Routine

Training Volume:

4+ days per week

Explanation:

We’re going to have 4 days of weight training per week to focus in on Flash Thompson’s physique and strength. I’ll also have an Anti-Venom Circuit Test one day per week that can be subbed for endurance work, as well as some additional resources for you.

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 & tradition pyramid training, straight sets, super sets, progressive overload and more.

Agent Anti-Venom Workout Routine: Sample Workout Schedule

Monday: Flash Thompson Chest and Triceps

Tuesday: Flash Thompson Legs and Calves

Wednesday: Anti-Venom Circuit Test

Thursday: Flash Thompson Shoulders and Traps

Friday: Flash Thompson Back and Biceps

Saturday: Optional Endurance Work

Sunday: Mandatory Rest Day

Agent Anti-Venom Workout: Flash Thompson Chest and Triceps

Warm Up:

800m Jog

Workout:

Bench Press

4×15, 12, 10, 8

Close Grip Bench Press

3×12, 10, 8

Dumbbell Chest Flyes

3×10

Dumbbell Pullovers

3×10

EZ Bar Skullcrushers

3×10

Dips

3×15

Reverse Grip Tricep Cable Pushdowns

3×10

Agent Anti-Venom Workout: Flash Thompson Legs and Calves

Warm Up:

800m Jog

Workout:

Back Squats

4×15, 12, 10, 8

Leg Press

3×12, 10, 8

Seated Calf Raises

3×10

Hamstring Kickbacks

3×10

Quad Extensions

3×10

Sit Ups

3×25

Lying Leg Raises

3×20

Agent Anti-Venom Workout: Anti-Venom 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!)

Anti-Venom Circuit Test: Complete 4 Rounds for Time

25 Push Ups

20 Curl To Press

15 Air Squats

10 Dumbbell Deadlifts

5 Box Jumps

Agent Anti-Venom Workout: Flash Thompson Shoulders and Traps

Warm Up:

800m Jog

Workout:

Overhead Press

4×15, 12, 10, 8

Barbell Shrugs

3×12, 10, 8

Kettlebell Swings

3×10

Power Cleans

3×10

Shoulder Front Raises

3×10

V-Ups

3×30

Hanging Leg Raises

3×20

Agent Anti-Venom Workout: Flash Thompson Back and Biceps

Warm Up:

800m Jog

Workout:

Deadlift

4×15, 12, 10, 8

Close Grip Cable Rows

3×12, 10, 8

Wide Grip Cable Pulldowns

3×10

Standing EZ Bar Curls

3×10

Bent Over Lateral Raises

3×10

Chin Ups

3×15

Alternating DB Hammer Curls

3×10

Agent Anti-Venom Workout: Optional 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

Agent Anti-Venom 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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