Bishop Workout: Train like The X-Men Alpha Mutant!

We’re back for another awesome character being adding into our X-Men Inspired Workout Database.

This time we’re bringing in Bishop, who will also obviously land inside our larger Marvel Inspired Workouts database as well.

I told you guys I had a TON of requests for X-Men characters with the release of X-Men 97, and I wasn’t kidding.

For Bishop we’ll be training with weights (considering he’s JACKED), so if you’re looking for a bodyweight workout you’ll want to head into our Calisthenics Workouts.

Bishop Stats:

Real Name: Lucas Bishop

Height: 6’6

Weight: 275 lbs.

Comics: Marvel Comics

Powers: Yes

Bishop is ginormous.

He would even be considered a behemoth if we compare him to those inside our Anime Workouts Database (which is HUGE).

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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Bishop 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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Bishop 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 Bishop we’ll be pulling from his Wiki Fandom page, starting with what they say here:

Lucas Bishop is a mutant born in a dystopic future who has travelled back in time and has joined the legendary mutants he had only known through bedtime stories, the X-Men. In his original timeline, Bishop served as a member of the X.S.E. mutant police force. Chasing the criminal Fitzroy, Bishop entered an intertemporal portal and arrived decades prior to his own birth. With the X-Men, he reconsidered his authoritarian upbringing and found a family to get support from and rely on.

Bishop’s police training has directed him to approach mutant-human relations under a law-enforcement approach, joining the X-Treme X-Men, Storm’s X.S.E., and O*N*E*, and by acting as a peacekeeper in Mutant Town. In an unexpected turn of events, Bishop betrayed the X-Men following the birth of Hope, the mutant messiah who was claimed to have caused his world to systematically prosecute mutants. After hunting Hope for years, Bishop has eventually met his redemption by regretting his actions.

On the mutant island-nation of Krakoa, Bishop has become one of its Great Captains, the highest officers of its military operations, and has even ascended to the rank of Captain Commander. Intending to provide the young country with militaristic training on the Danger Island, Bishop has volunteered preside over the Krakoan war college. Moreover, he has formed ties with the Hellfire Trading Company, getting a position as the Red Bishop and joining the crew of the Marauders.

This is a much longer initial bio than I usually share, but it was just too good to not share the whole thing.

And even though it doesn’t necessarily give us much to work on with our workout, it does tell us we clearly have our work cut out for us.

Here’s one of Bishop’s major abilities:

Energy Absorption: Bishop can absorb the vast majority of types of energy, including magic, sounds, light, psionic, psychic, etc, either environmental or directed towards him and he can project that energy from his body in different ways, whether in the form of concussive blasts, energy rays, explosions, fire, plasma, etc. In addition, Bishop can release the energy in the same way he received it, but with more force. The nature of his powers makes it difficult to damage him with energy-based attacks, while also enabling him to work well with any energy-using teammates. Bishop can also store the absorbed energy within his personal reserves, whereupon the energy increases his strength, speed, stamina and recuperative abilities, as well as affording him a measure of invulnerability. The upper limits of his ability to enhance his own physical abilities with absorbed energy is not exactly known, but is well into the level of being superhuman. He is learning to use his energy to temporarily increase his physical attributes in a manner similar to Sebastian Shaw and Agent Zero.

Which is where the real meat and potatoes start for us.

Here are some abilities they give us that we’ll be able to train around:

Accelerated Healing: Bishop can heal at a faster rate than an average human; Bishop’s regenerative factor increases proportionally to the amount of energy he absorbs, reaching superhuman limits. The limit of its regeneration is not known but the more energy it absorbs, it could increase incredibly.

Superhuman Strength: Bishop’s strength reaches incredibly high levels the more energy he absorbs, his limit of strength is linked to how much energy he can absorb.

Superhuman Speed: Bishop’s speed reaches incredibly high levels the more energy he absorbs, allowing him to run much faster than the best athletes.

Superhuman Stamina: Bishop has an incredibly higher stamina than a trained human, allowing him to fight for hours without getting tired while he can absorb energy. Stamina increases the more energy Bishop absorbs.

Enhanced reflexes and Senses: All of Bishop’s senses and reflexes are increased as he absorbs energy.

Superhuman Endurance: His powers reduce the need for sleep, food, drinking, body evacuations, and oxygen.

Near-Invulnerability: Lately he has demonstrated the ability to absorb most of the energy from the attacks that are launched, regardless of type, making him almost invulnerable to all attacks.

Now THIS is what we’re going to be working with.

The goals for our Bishop Inspired Workout are:

• Bishop’s Massive Muscular Aesthetic
• Bishop’s Superhuman Strength and Speed
• Bishop’s Superhuman Stamina and Endurance

As I mentioned above: we’ll be doing this with weight training – and I should also mention that it won’t be for beginners.

You can scale the weights as need, but if you’re a beginner and this seems daunting you’ll want to jump into The Beginner Behemoth Workout first (or one of our other Beginner Workouts) and work your way up to this one.

Bishop Workout Routine

Training Volume:

4+ days per week

Explanation:

We’ll be using a standard strength training workout routine based around our four main compound lifts, as well as a day devoted to a Mutant Circuit Test, and extra resources for optional endurance and bonus training.

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.

Bishop Workout: Sample Workout Schedule

Monday: Alpha Chest and Triceps

Tuesday: Alpha Legs, Calves and Abs

Wednesday: Mutant Circuit Test

Thursday: Alpha Shoulders, Traps and Abs

Friday: Alpha Back and Biceps

Saturday: Optional Bonus Training

Sunday: Rest Day

Bishop Workout: Alpha Chest and Triceps

Warm Up:

10 Min Jog

Compound:

Bench Press

4×12, 10, 8, 5

(Or swap for RPT instead of Traditional Pyramid Training)

Accessory Work:

Incline Bench Press

3×10

Chest Flyes

3×10

Overhead Tricep Extensions

3×10

Cable Rope Tricep Pushdowns

3×10

Weighted Dips

3×10

Tricep Kickbacks

3×10 each arm

Bishop Workout: Alpha Legs, Calves and Abs

Warm Up:

10 Min Jog

Compound:

Back Squats

4×12, 10, 8, 5

(Or swap for RPT instead of Traditional Pyramid Training)

Accessory Work:

Leg Press

3×10

Seated Calf Raises

3×10

Hamstring Curls

3×10

Quad Extensions

3×10

Abs:

Sit Ups

3×25

Lying Leg Raises w/ Hip Thrust

3×20

Bishop Workout: Mutant 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!)

Mutant Circuit Test: Complete 4 Rounds for Time

10 Curl to Press

15 Sit Ups

20 Decline Push Ups

30 Jump Rope Skips

20 Thrusters

15 Lying Leg Raises

10 Kettlebell Swings

Bishop Workout: Alpha Shoulders, Traps and Abs

Warm Up:

10 Min Jog

Compound:

Overhead Press

4×12, 10, 8, 5

(Or swap for RPT instead of Traditional Pyramid Training)

Accessory Work:

Lateral Raises

3×10

Barbell Shrugs

3×10

Hang Cleans

3×10

Shoulder Front Raises

3×10

Abs:

V-Ups

3×25

Hanging Leg Raises

3×20

Bishop Workout: Alpha Back and Biceps

Warm Up:

10 Min Jog

Compound:

Deadlifts

4×12, 10, 8, 5

(Or swap for RPT instead of Traditional Pyramid Training)

Accessory Work:

Bent Over Rows

3×10

Wide Grip Lateral Pulldowns

3×10

Close Grip Cable Rows

3×10

Preacher Curls

3×10

Alternating Dumbbell Curls

3×10 each arm

Chin Ups

3×20

Bishop 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

Bishop Workout: Optional Bonus 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