We’re on a roll with our X-Men Inspired Workouts and next up is our villain: Mr. Sinister.
Since the release of X-Men 97 the workout routine requests for X-Men characters has exploded, and we obviously can’t keep it going without him.
To be clear to start, though: we’re going to be building this one out with weight training (Mr. Sinister is jacked), so if you want a bodyweight workout you’ll want to head into the Calisthenics Workouts and choose from there instead.
And if you want it to be a Marvel Inspired Workouts you can also sort by calisthenics once you’re there.
Mr. Sinister Stats:
Real Name: Nathaniel Essex
Height: 6’8
Weight: 250 lbs.
Comics: Marvel Comics
Powers: Yes
Mr. Sinister is a behemoth, even among our Anime Workouts Database standards.
And his weight is even about some of the most massive celebrities we’ve seen at SHJ, showing how much mass he has on his frame.
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 X-Men Workout Booklet and Unleash Your Inner Mutant!
Mr. Sinister 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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Mr. Sinister 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 Mr. Sinister we’ll be pulling right from his Wiki Fandom page, starting with this bio section here:
Nathaniel Essex was a 19th Century scientist that was genetically mutated by Apocalypse, who shared his philosophy of Social Darwinism. Becoming the immortal Mr. Sinister, he is perhaps the greatest geneticist in the world; capable of cloning, creating, enhancing, and controlling mutant abilities. Sinister is one of the X-Men’s most dangerous enemies.
And when we move down into his abilities section we learn a lot more about what we’re dealing with.
Here’s how they start us off:
Known Powers: Following the genetic alterations done by Apocalypse, Sinister possesses a wide array of powers. Over the years, Sinister has used the genetic material of other mutants to grant himself further a vast array of powers.
He has been stated to be an Alpha-Level Mutant.
Cellular Shape-Shifting: Sinister possesses the ability to control every molecule of his body, allowing him to assume the form of anyone or anything he wishes. He once reduced himself into a semi-liquid state and with total control of his body. Not only can he control his muscles and even his pain, but he can also create weapons, clothes, assume animal forms and their abilities and also divide himself in multiple forms. Enabled via Implanted X-gene taken from the bio-molecular meta-morph Courier.
Mr. Sinister is extremely powerful, so you need to be ready to be training around that.
But before I even get into some of the physical abilities we’ll be needing to cover, here’s some of his other powers/abilities that they break down for us:
Telepathy: He can read minds and project his own thoughts into the minds of others within a radius of 250 miles (on Earth). With extreme effort he can greatly extend that radius. Not only is Mister Sinister himself resistant to telepathy due to his mutant gene but his clone, Miss Sinister with all his powers has revealed she had telepathic powers that could match those of Emma Frost, making Sinister one of the most powerful telepaths in the world, manifesting the following abilities:
Telekinesis: possesses telekinetic abilities enabling him to levitate and manipulate living beings, inanimate objects, and to some extent energy, psionically. He can “lift” as much as 10 tons of weight and possibly even more and can achieve other effects.
Teleportation: Mister Sinister has exhibited the ability to teleport across large distances, however Beast believes this is a function of his headquarters and this fact remains to be cleared.
Technology Interface: Sinister is able to directly interface with various technologies he has at his disposal.
Immortality: Mister Sinister is functionally immortal in the sense that he is immune to aging and diseases and he can rapidly regenerate almost any lost or damaged bodily tissues. However, it was possible for him to be killed. He also doesn’t require food, water, or even air to breathe and can survive indefinitely in a complete vacuum. This ability originated from his healing factor and from his exposure to Celestial technology from Apocalypse.
I won’t be able to teach you any of this, regardless of how good this workout it, so if you’re here for it, I apologize in advance.
BUT, what we CAN work around are abilities like this:
Superhuman Stamina: Mister Sinister’s muscles produce considerably less fatigue toxins than the muscles of ordinary humans. He can exert himself at peak capacity several hours before the buildup of fatigue begins to affect him.
Superhuman Speed: Mister Sinister is capable of running at speeds far greater than those of the finest human athlete. His speed can be further enhanced by the use of his ability to fly at incredible speeds.
Superhuman Durability: Mister Sinister’s muscles and tissue are far more durable than those of an ordinary man allowing him to resist gunshot, physical damage, shocks and also energy blasts however he has been heavily hurt by Cyclops´s blast in the past. Although it is possible to harm Mister Sinister in this kind of way, he is able to instantly regenerate his wounds with his extraordinary healing factor plus he can enhance his durability by the use of his telekinesis and his personal force fields.
Superhuman Strength: Mister Sinister possesses superhuman strength, which may be a product of his shape-shifting abilities. Sinister is able to press lift within the 2 to 10 ton range, maybe even more, but he can also access his telekinesis to enhance his physical strength to more powerful levels.
THESE are the things we will be working around in our Mr. Sinister workout.
Which means the goals of our Mr. Sinister Inspired Workout are:
- Mr. Sinister’s Massive Muscular Aesthetic
- Mr. Sinister’s Superhuman Strength and Speed
- Mr. Sinister’s Superhuman Stamina and Durability
This one will be built around a more intermediate to advanced fitness level programming, but you can also start with one of our Beginner Workouts – with the best option being our Beginner Behemoth.
It will be scalable, and considering we’re training with weights you can also cut some out of the routine and scale down the overall weight of the workout – so if you’re keen on training like Mr. Sinister, stick around.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Mr. Sinister Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’re going to be training with 5 days of weight training and then a final day devoted to a Apocalypse Circuit Test that you can tack on top weekly, biweekly or monthly when you want to scale up. We’ll also have fighter endurance included within our daily lifting, so it will be your job to include that as needed/desired.
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.
Mr. Sinister Workout: Sample Schedule
Monday: Known Chest Day
Tuesday: Known Leg Day
Wednesday: Known Arm Day
Thursday: Known Shoulder Day
Friday: Known Back Day
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Mr. Sinister Workout: Known Chest Day
Warm Up:
10 Minute Incline Walk
Workout:
Bench Press
4×6, 8, 10, 12 [RPT]
Incline Dumbbell Bench Press
3×12, 10, 8
Cable Chest Flys
3×10
Weighted Dips
3×10
Sit Ups
3×20-30
Mutant Endurance Work:
20-60 Minutes of Varied Endurance Training (Resources Below)
Mr. Sinister Workout: Known Leg Day
Warm Up:
10 Minute Incline Walk
Workout:
Back Squat
4×6, 8, 10, 12 [RPT]
Leg Press
3×12, 10, 8
Calf Raise on Leg Press
3×10
Hamstring Curls
3×10
Hanging Leg Raises
3×20-30
Mutant Endurance Work:
20-60 Minutes of Varied Endurance Training (Resources Below)
Mr. Sinister Workout: Known Arm Day
Warm Up:
10 Minute Incline Walk
Workout:
Preacher Curls
3×12, 10, 8
Seated Overhead Press
3×12, 10, 8
Alternating Dumbbell Curls
3×10 each arm
Cable Tricep Pushdowns
3×10
EZ Bar 21s
3×21
Cable Tricep Kickbacks
3×10 each arm
Mutant Endurance Work:
20-60 Minutes of Varied Endurance Training (Resources Below)
Mr. Sinister Workout: Known Shoulder Day
Warm Up:
10 Minute Incline Walk
Workout:
Overhead Press
4×6, 8, 10, 12 [RPT]
Barbell Shrugs
3×15, 12, 10
DB Front Raises
3×10
Hang Cleans
3×10
V-Ups
3×20-30
Mutant Endurance Work:
20-60 Minutes of Varied Endurance Training (Resources Below)
Mr. Sinister Workout: Known Back Day
Warm Up:
10 Minute Incline Walk
Workout:
Deadlift
4×6, 8, 10, 12 [RPT]
Barbell Rows
3×12, 10, 8
Wide Grip Pulldowns
3×10
Weighted Chin Ups
3×10
Toes to Bar (or Knee to Elbow)
3×20-30
Mutant Endurance Work:
20-60 Minutes of Varied Endurance Training (Resources Below)
Mr. Sinister Workout: Apocalypse 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!)
Apocalypse Circuit Test: Complete 4 Rounds for Time
30 Deadlifts
25 Push Ups
20 Goblet Squats
15 Pull Ups
Mr. Sinister Workout: Mutant 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
Mr. Sinister 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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