We’re on a superhero spree lately, and now that I brought in some new DC characters into our DC Inspired Workouts it made you guys go on a flurry of requests for John Stewart.
We’ve had some other Green Lanterns make their way into our workout databases, but it’s high time we have THE John Stewart head in there as well.
There’s a good chance we’re going to be having a lot of Marvel and DC characters get a second workout so they have both a calisthenics version AND a weight training version – but for now John Stewart is starting with weights.
Because, let’s be honest: he’s JACKED.
John Stewart Stats:
Real Name: John Stewart
Height: 6’1
Weight: 201 lbs.
Comic: DC Comics
Powers: Yes
John Stewart is right around average height among our male superheroes.
He’d need to grow another five inches or so if he wanted to make it into our behemoth category.
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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John Stewart 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.
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John Stewart Inspired 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 John Stewart I’ll be pulling right from his Wiki Fandom, starting with this bio section:
John Stewart is one of Earth’s Green Lanterns, the leader of the Green Lantern Corps and a member of its Honor Guard. He is noted for being an excellent sniper as well as a skilled architect.
I went with a shorter bio section since I’m sure we all know his background quite well and want to get into the workout, but we have a lot more learning to do.
We’re going to start with his powers and abilities, and lead with his Ascended Physiology section here:
Ascended Physiology: Due to unknown circumstances, John has ascended to a higher evolutionary level. Although he was unaware of his powers, they manifested themselves after being blasted by a weapon weilded by Uxas, which caused John’s body to undergo a variety of changes, granting him a connection to the The Source. This grants him simlar, but enhanced versions of the powers he had as a Lantern. According to Lonar, however, John’s power is far greater than he has currently demonstrated.
With that comes even more abilities we’ll want to discuss.
Here’s a list:
Energy Absorption: According to Lonar, John’s body absorbs almost all ambient cosmic energies in the universe, fueling his power.
Superhuman Strength: Upon their first encounter Lonar noted that John’s strength was growing, he furtherly displayed his newly discovered physical might by hurting a younger Darkseid with his blows. Lonar also stated that his strength will keep growing.
Invulnerability: John survived a prolonged point-blank blast from Darkseid’s Soul Cannon, a weapon capable of easily killing Oans and New Gods alike. Lonar furtherly claimed that John is almost impossible to physically harm.
Flight: John Stewart displayed the power of self-propelled flight.
Superhuman strength is going to be the big one here.
And the list keeps going a bit more on his Wiki Fandom page, but this will be enough for what we’re looking to do.
The goals for our John Stewart Inspired Workout are going to be:
- John Stewart’s Muscular and Toned Aesthetic
- John Stewart’s Superhuman Strength
- John Stewart’s Military Endurance
For this one we’re going to be training with a ton of volume.
I share a bunch of information for scaling it down [below], but you can also choose to start with The Beginner Behemoth Workout, or one of our other Beginner Workouts, and then level your way up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
John Stewart Inspired Workout Routine
Training Volume:
6 days per week
Explanation:
For this one we’re be training to get jacked like John Stewart, and training with a ton of volume to do it! You can scale down by cutting some exercises out or even shopping off a set from each; or you can completely cut the arm training days off the schedule and still do really well.
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 & tradition pyramid training, straight sets, super sets, progressive overload and more.
John Stewart Workout: Sample Schedule
Monday: Chest and Cardio
Tuesday: Shoulders and Cardio
Wednesday: Triceps and Cardio
Thursday: Back and Cardio
Friday: Legs and Cardio
Saturday: Biceps and Cardio
Sunday: Rest Day
John Stewart Workout: Chest and Cardio
Cardio
30 minutes on the elliptical cross trainer
Chest
Barbell Chest Press:
4×12
Incline Dumbbell Press:
4×12
Cable Crossovers
4×12
Dumbbell Flyes
4×12
Dips
4×20
Push Ups on Medicine Balls
4×20
John Stewart Workout: Shoulders and Cardio
Cardio
30 minutes on the elliptical cross trainer
Shoulders
Barbell Overhead Press
4×12
Cable Front Raises with Bar on Cable
4×12
Dumbbell Arnold Presses
4×12
Cable Shrugs
4×12
Rear Delt Cable Raise
4×12
Pull Ups
4×12
John Stewart Workout: Triceps and Cardio
Cardio
30 minutes on the elliptical cross trainer
Triceps
Skull Crushers
4×12
Overhead Tricep Extension with Weighted Plate
4×12
One Arm Reverse Grip Tricep Extension
4×12
Tricep Push Downs
4×12
Close Grip Bench Press
4×12
Cable/Dumbbell Kickbacks
4×12
John Stewart Workout: Back and Cardio
Cardio
30 minutes on the elliptical cross trainer
Back
Deadlift
4×12
Wide Grip Lateral Pull Downs
4×12
Close Grip Lateral Pull Downs
4×12
Heavy Close Grip Cable Rows
4×12
Wide Grip Cable Rows
4×12
Wide Grip Pull Ups
4×12
John Stewart Workout: Legs and Cardio
Cardio
30 minutes on the elliptical cross trainer
Legs
Squats
4×12
Calf Raises
4×12
Dumbbell Weighted Lunges
4×12
Leg Press
4×12
Hack Squat
4×12
Box Jumps
4×12
John Stewart Workout: Biceps and Cardio
Cardio
30 minutes on the elliptical cross trainer
Biceps
Preacher Curls
4×12
Dumbbell Hammer Curls
4×12
Spider Curls
4×12
Overhead Cable Curls
4×12
Zottman Curls
4×12
Chin Ups
4×12
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