Star-Lord Workout: Train like Shredded Peter Quill!

Last updated on September 18th, 2024 at 06:02 pm

We’ve had some other Guardians Of The Galaxy characters land in our Marvel Inspired Workouts, and even a few workouts with research on Chris Pratt’s Workout – but still haven’t had Star-Lord.

So it’s finally time to amend that and get Peter Quill added in with the rest of our superheroes.

Star-Lord is actually pretty shredded, and while I’m sure we can eventually have him added to our Calisthenics Workouts as well – we’re going to start him off with weight training.

Which means if you’re not ready to hit the weights you’ll want to head into the databases and find a new one.

Star-Lord Stats:

Real Name: Peter Quill

Height: 6’2

Weight: 175 lbs.

Comics: Marvel Comics

Powers: Yes

Star-Lord is actually pretty tall, coming in right around average height among male characters we’ve seen.

Although he’d still be about nearly half a foot off what we’d consider a behemoth among our Anime Workouts Database.

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.

Want The Unofficial Marvel Workout Booklet?
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!

Star-Lord 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.

Need Help Choosing The Best Marvel Inspired Workout?
Take The Marvel Workout Placement Quiz Now!

Star-Lord 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 Star-Lord we’ll be pulling right from his Wiki Fandom page starting with his bio section here:

Peter Quill is an interstellar war hero, the legendary Star-Lord. A human-alien hybrid, Quill was born from emperor J’Son of Spartax and the human Meredith Quill. When he was ten years old, Peter lost his mother to an alien attack on his home in Colorado because of his birthright. Swearing revenge, Peter flew off to space as a young adult, where he was mentored by the pirates known as the Ravagers, led by Yondu Udonta. Eventually, Peter swore off their criminal ways and the path of vengeance, becoming Star-Lord. He finally met his father, but refused to become prince to his kingdom due to his evil nature.

Partnerning with the sentient vehicle Ship, Star-Lord became a legend throughout the galaxy, and his heroic actions in the wars against Annihilus and the Phalanx, led him to form the Guardians of the Galaxy, with Rocket Raccoon, Groot, Gamora and Drax the Destroyer, among many others. During their adventures, Peter met his long-lost sister Victoria and dated Kitty Pryde, with the two becoming engaged, but ultimately breaking up.

Recently, a battle with the Olympians unlocked Peter’s latent powers, turning him into the Master of the Sun. He was also stranded in an extra-dimensional world called Morinus, where he became romantically entangled with two local nomads named Mors and Aradia, and where he fathered a son he called Rocket. However, Quill was forced to leave Morinus to defeat the Olympians once and for all. After that, the Galactic Council officially recognized the Guardians as the Super Heroes of Space, and they guarded the galaxy from threats like Dormammu and Grootfall.

This tells us a little bit about what we’re working with here, but there’s much more to discuss.

When we move down into his powers and abilities we learn a lot more about how to build this one out.

Here’s how they start us off:

Enhanced Human/Spartax Physiology: Quill possesses a hybrid nature due to having parentage hailing from alien royalty as well as human originality. He’d also undergone some minor cybernetic enhancements during the Annihilation War which were later removed after serving his internment sentence. After a harsh battle with the cosmic incarnation of Olympian Gods, Quill ended up using his Element Gun to siphon their power into himself and the Spartaxian weapon. Seemingly giving him all new powers and abilities yet to be explored.

This is a lot of “Wow he’s powerful” and not much about specifics to help us build our routine – but we’re getting somewhere.

They also go on to discuss this:

Master of the Sun: A title bestowed upon Peter by what and whom he believed to be a false memory from prior history never truly lived. Being gifted entirely alien capabilities by said facsimile of his old mentor, Quill would gain incredible, albeit unexplored, new power which he can channel through his Element Gun. These as of yet unexplored faculties often manifest by the glow of his regrown left eye and the odd sun imprint tattooed to the palm of his right hand.

And then, of course, we have some of his miscalleaneous abilities.

Here’s how they break those down for us:

Expert Marksman: Star-Lord is well-versed in the use of firearms, from all over the Galaxy.

Martial Artist: Star-Lord is an expert in hand-to-hand combat being very skilled in multiple fighting styles.

Master Tactician and Strategist: Star-Lord is a master strategist and problem solver, and skilled in battle techniques.

Pilot: Star-Lord is an accomplished star ship pilot.

Which makes the objectives for this one pretty clear.

The goals for our Star-Lord Inspired Workout are going to be:

• Star-Lord’s Muscular and Toned Aesthetic
• Star-Lord’s Martial Artist Abilities
• Star-Lord’s Strength and Speed

The main goal is Star-Lord’s overall aesthetic, but we’ll be needing endurance and agility in here as well.

It won’t be a beginner workout, per se, but it will be good for intermediate and advanced level members in The SHJ Army – and beginners can either scale down orstart with a Beginner Workout and work their way up.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Star-Lord Inspired Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to really get the shredded aesthetic and body control we see from Star-Lord. I’ll also give you optional core work and endurance each day that you can add-on however you’d like, as well as a Peter Quill Circuit Test to complete weekly, biweekly or monthly.

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.

Star-Lord Workout: Sample Schedule

Monday: Spartax Hybrid Chest and Triceps

Tuesday: Spartax Hybrid Legs, Calves and Core

Wednesday: Peter Quill Circuit Test

Thursday: Spartax Hybrid Shoulders, Traps and Core

Friday: Spartax Hybrid Back and Biceps

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Star-Lord Workout: Spartax Hybrid Chest and Triceps

Warm Up: 

Incline Walk

15-30 Minute Walk

Compound Lift:

Incline Dumbbell Press

4×12, 10, 8, 5

Accessory Work: 

Cable Tricep Pushdowns with Rope

3×15

Hammer Strength Press

3×12, 10, 8

Dips

4×10

Chest Flys

3×12

Close to Wide Push Ups

3×30

Optional Hero Core:

Hollow Hold

3×30 seconds

Sit Ups

3×20-30

Lying Leg Raises

3×20-30

Star-Lord Workout: Spartax Hybrid Legs, Calves and Core

Warm Up: 

Incline Walk

15-30 Minute Walk

Compound Lift:

Back Squat

4×12, 10, 8, 5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Double Unders

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Optional Hero Core:

L-Sit Hold

3×30 seconds

Cable Crunches

3×20-30

Russian Twists

3×20-30

Star-Lord Workout: Peter Quill 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!)

Peter Quill Circuit Test: Complete 3 Rounds for Time

800M Run

20 Kettlebell Swings

15 Push Ups

10 Sit Ups

5 Wall Climbs

Star-Lord Workout: Spartax Hybrid Shoulders, Traps and Core

Warm Up: 

Incline Walk

15-30 Minute Walk

Compound Lift:

Overhead Press

4×12, 10, 8, 5

Accessory Work: 

Barbell Shrugs

3×15

Standing Shoulder DB Front Raises

3×12, 10, 8

Handstand Push Ups

4×6-10

Lateral Raises (Light)

3×20-30

Kettlebell Swings

3×20-30

Optional Hero Core:

Superman Hold

3×30 seconds

Sit Ups with Twist

3×20-30

Hanging Knee Raises with Twist

3×20-30

Star-Lord Workout: Spartax Hybrid Back and Biceps

Warm Up: 

Incline Walk

15-30 Minute Walk

Compound Lift:

Deadlift

4×12, 10, 8, 5

Accessory Work: 

Alternating Bicep Curls

3×10 each arm

Wide Grip Pulldowns

3×12, 10, 8

Chin Ups

4×15-20

High Cable Curls

3×12-15

Cable Rows

3×15-20

Optional Hero Core:

Plank Hold

3×60 seconds

Bicycle Crunches

3×30-50

Hanging Leg Raises

3×20-30

Star-Lord 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

Star-Lord 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

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.