Having two female video game characters come in back to back is pretty awesome.
But the fact that they’re from rival gaming companies, and one comes in as a calisthenics workout and the other (this one) comes in as weight training just makes it so much better.
Junker Queen will be joining our Blizzard Games Workouts, with a slew of Overwatch characters, World of Warcraft and more.
And if it wasn’t clear from my description (or the fact that Junker Queen is massive): we’re training with weights for this one.
So if you want to train with bodyweight movements, you’ll want to head into our Calisthenics Workouts Database and choose from there instead.
Junker Queen Stats:
Real Name: Junker Queen
Height: 7′
Weight: N/A
Video Game: Overwatch
Powers: Yes
Junker Queen is ginormous, coming in well within the range of what we’d even consider to be behemoths within our Anime Workouts Database.
And although we don’t have a weight to put to her stats, we can assume it’s fairly high due to the amount of muscle mass we can clearly see.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Junker Queen Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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 Anime Workout Placement Quiz Now!
Junker Queen 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 Junker Queen we’ll be pulling from her Wiki Fandom page starting with this background information here:
The Junker Queen (also known as “the Queen of Junkertown” or simply “the Queen”) is the cutthroat leader of the Junkers. The Queen is fierce, resourceful, and no stranger to survival, happy to run headfirst into battle. Possessing a magnetic gauntlet, the Queen often wields an axe and blade in conjunction, able to call them back using said gauntlet, in order to achieve her brutal ends. She is also proficient in the electric guitar.
The Queen is based in Junkertown, and has ruled over her subjects for the last decade. For the Queen, every city is her battlefield, every seat is her throne, and everyone on the planet is her subject—whether they know it or not
All the Junkers have to be careful from getting on her bad side. She has a group of enforcers that she sends round to the people of Junkertown when they don’t pay their taxes, among other tasks. She is prejudiced against omnics, and has banned them from entering Junkertown.
This gives us more background than what we’ll be using for her workout, but it’s some fun background information nevertheless.
That said, the majority of our training is going to be built around a cosplay-oriented training style.
If we take a look at her overview we just confirm what we already know we’re working with here:
The Junker Queen is designed to take part in close combat with enemy heroes. Many of her abilities apply wounds that cause enemies to slowly drain health. This life-steal passive adds to her survivability and aggression. Pushing the boundaries of brawling, Junker Queen can be considered a “berserker tank,” whose survivability is directly connected to how many enemies she’s wounding.
Berserker Tank is the best way to put it.
Our objectives are pretty straightforward.
The goals for our Junker Queen Inspired Workout are:
- Junker Queen’s Massive Muscular Aesthetic
- Junker Queen’s Strength and Speed
- Junker Queen’s Mobility
To accomplish this our workout will be built around an intermediate level, but it will also be scalable, especially consider we’re working with weights.
That said, you can also choose to start with one of our Beginner Workouts, with the best option being our Beginner Behemoth Workout.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Junker Queen Workout Routine
Training Volume:
4+ days per week
Explanation:
We’re going to be working with an Upper/Lower Body Split, two days of each per week, a Queen of Junkertown Circuit Test you can complete weekly, biweekly or monthly as you’d like – and of course optional endurance work and training resources added in on top of that.
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.
Junker Queen Workout Routine: Sample Workout Schedule
Monday: Berserker Tank Upper Body A
Tuesday: Berserker Tank Lower Body A
Wednesday: Queen Of Junkertown Circuit Test
Thursday: Berserker Tank Upper Body B
Friday: Berserker Tank Lower Body B
Saturday: HIIT or Mixed Martial Arts Optional Training
Sunday: Mandatory Rest Day
Junker Queen Workout: Berserker Tank Lower Body A
Warm Up:
15-30 Minute Incline Walk
Workout:
Barbell Bench Press
3×8-12
Barbell Bent Over Rows
3×8-12
Seated Dumbbell Shoulder Press
3×8-12
Lat Pulldowns
3×8-12
Low Cable Chest Flyes
2×12-15
Dumbbell Curl
2×12-15
Overhead Dumbbell Tricep Extensions
2×12-15
Rope Cable Face Pulls
2×15-25
Junker Queen Workout: Berserker Tank Lower Body A
Warm Up:
15-30 Minute Incline Walk
Workout:
Back Squats
4×6-10
Glute Ham Raises
3×8-12
Alternating Forward Lunges
3×10-15 each leg
Lying Hamstring Curls
3×12-15
Standing Smith Machine Calf Raises
3×8-12
Junker Queen Workout: Berserker Tank Upper Body B
Warm Up:
15-30 Minute Incline Walk
Workout:
Pull Ups
3×10
Incline Dumbbell Bench Press
3×8-12
Standing Barbell Push Press
3×8-12
Cable Lat Pullovers
3×10-15
Close to Wide Push-ups
3×10-20
EZ-Bar Bicep Curl
3×12-15
Dumbbell Tricep Kickbacks
3×12-15
Junker Queen Workout: Berserker Tank Lower Body B
Warm Up:
15-30 Minute Incline Walk
Workout:
Leg Press
3×8-12
Romanian Deadlift
3×8-12
Unilateral Dumbbell Shrug
3×8-15
Leg Extensions
3×12-15
Seated Machine Calf Raises
3×15-20
Hanging Leg Raises
4×20
Junker Town 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
Junker Town 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
Join The Ultimate Fitness X Fandom Membership.
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
