Cyclops Workout: Train like X-Men’s Scott Summers!

X-Men 97 is here, and we somehow don’t have Scott Summers, AKA Cyclops inside our X-Men Inspired Workouts yet.

But it works out pretty nicely, because we’re getting him to celebrate the release.

And we also get to see him looking pretty dang jacked!

He’ll be inside our Marvel Inspired Workouts but won’t be making it in our database among the bodyweight workouts inside our Calisthenics Workouts Database.

So if you’re here for a bodyweight routine you’ll want to head in there first.

Cyclops Stats:

Real Name: Scott Summers

Height: 6’3

Weight: 195 lbs.

Comics: Marvel Comics

Powers: Yes

Scott is actually fairly tall and his 195 pounds puts him at a fairly high muscle mass as well.

He’d only be off being considered a behemoth by about 3 inches or so.

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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Cyclops 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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Cyclops 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 Scott Summers we’ll be pulling right from his Wiki Fandom page starting with this:

Scott Summers is a mutant with the ability to fire destructive optic beams from his eyes. As the first X-Man Cyclops, he has ascended from super hero field leader to a mutant revolutionary icon. The firstborn son of Major Chris Summers, Scott and his brother Alex witnessed the apparent murder of their parents by the Shi’ar Emperor D’ken. As an introspective orphan and in the clutches of the nefarious Mister Sinister, his mutant abilities first manifested. After escaping Sinister’s orphanage, Summers was rescued by Professor Xavier, a fellow mutant who ran a school aimed at helping mutants to control their uncanny abilities.

I’m skipping passed his appearance section, BUT, I do want to point out the image I used for the featured image in this post (the first one you saw at the top of the article).

This is the physique we’re going to be building our routine around – and considering I won’t be able to teach you guys how to shoot lasers from your eyeballs, it will be a big part of the focus for workout overall.

That said, we can make our way down into the abilities section as well, starting with this:

Cyclops is an Alpha-Mutant according to Apocalypse, while Nick Fury’s intelligence classified him as power level 7.

Optic Blast: Cyclops possesses the mutant ability to project a powerful beam of unheated concussive ruby-colored force from his eyes. Cyclops’ powers come from ambient energies (such as solar radiation, photons, and cosmic rays) absorbed and metabolized by his body into concussive blasts that are released from his eyes.

From there they also on to break down a bit more.

Here’s what they say:

Trajectory Bending: When his younger self came to the future, this iteration of Cyclops displayed more directive control over his optic beams than his elder counterpart. Cyclops potentially has the capacity to will his optic blasts to twist and curve in any given direction without need of a solid surface to bounce his eye beams off of.

Spatial Awareness: Cyclops possesses an uncanny sense of trigonometry, in this sense used to describe his observation of objects around himself and the angles found between surfaces of these objects. Cyclops has repeatedly demonstrated the ability to cause his optic blasts to ricochet and/or reflect off those objects in a trajectory to his liking. This is commonly called a “banked shot” when applied to this talent. Cyclops has been observed causing beams to reflect from over a dozen surfaces in the course of one blast, and still hit his intended target accurately. It is his sense of spatial awareness enhanced to superhuman levels that allows him to perform these feats as well.

Energy Resistance: Cyclops is resistant to the effects of his own powers. This is linked to him being capable of withstanding his brother’s ability with no ill effects, a result of their close genetics and a quirk of mutant genetics that is common among siblings.

None of this helps us too much, but that brings us back to my point about our goals.

That said, let’s break them down a bit more.

The goals for our Cyclops Inspired Workout are:

• Cyclops Muscular and Toned Aesthetic
• Cyclops Expert Martial Arts Mobility
• Cyclops Strength and Endurance

This one doesn’t have to be that intense, with all things considered – and it’s mainly going to be based on his aesthetic.

That said, we’re going with ol’ faithful – The Bro Split!

I mean, c’mon – look at him in that main image: a total bro.

If this one comes out too intense, you can always also start with The Beginner Behemoth and work your way up.

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Cyclops Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be working around a 4 day split that involves training 4 compound 5×5 training days, and then one day per week with a Optic Blast Circuit Test that you can complete weekly, biweekly or monthly. Days you opt to not take the test, you can sub endurance work, which I also provided resources for.

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Cyclops Workout: Sample Workout Schedule

Monday: Mutant Bench Press Day

Tuesday: Mutant Squat Day

Wednesday: Optic Blast Circuit Test

Thursday: Mutant Overhead Press Day

Friday: Mutant Deadlift Day

Saturday: Endurance Work or Rest Day

Sunday: Rest Day

Cyclops Workout: Mutant Bench Press Day

Warm Up: 

10 Minute Incline Walk

Compound Lift:

Bench Press

4×15, 12, 10, 8

Accessory Work:

Dumbbell Incline Bench Press

3×12, 10, 8

Dumbbell Skull Crushers

3×12, 10, 8

Dumbbell Hammer Press

3×12,10,8

Machine Chest Flyes

3×10

Seated Overhead Tricep Extension

3×10

Weighted Dips

3×5

Cyclops Workout: Mutant Squat Day

Warm Up: 

10 Minute Incline Walk

Compound Lift:

Back Squats

4×15, 12, 10, 8

Accessory Work:

Leg Press

3×12, 10, 8

Weighted Steps Ups

3×12, 10, 8 (each leg)

Seated Calf Raises

3×12,10,8

Dumbbell Deadlifts

3×10

Bulgarian Split Squats

3×10 each leg

Cable Pullthroughs

3×10

Cyclops Workout: Optic Blast 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!)

Optic Blast Circuit Test: Complete for Time

50 Deadlifts @135

50 Push Ups

50 DB Curl to Press @30

50 Sit Ups

50 Goblet Squats @50

50 Box Jumps

Cyclops Workout: Mutant Overhead Press Day

Warm Up: 

10 Minute Incline Walk

Compound Lift:

Overhead Press

4×15, 12, 10, 8

Accessory Work:

Dumbbell Shoulder Front Raises

3×12, 10, 8

Upright Rows w/ EZ Bar

3×12, 10, 8

Kettlebell Swings

3×12,10,8

Arnold Press

3×10

Dumbbell Side Raises

3×10

Push Up Blowout

3xFailure

Cyclops Workout: Mutant Deadlift Day

Warm Up: 

10 Minute Incline Walk

Compound Lift:

Deadlifts

4×15, 12, 10, 8

Accessory Work:

Bent Over Rows

3×12, 10, 8

Back Flyes

3×12, 10, 8

Dumbbell Curls

3×12,10,8 each arm

Wide Grip Pull Ups

3×10

Lateral Pulldowns

3×10

Hammer Curls

3×10

Cyclops 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

Cyclops 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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