Last updated on November 22nd, 2021 at 04:22 pm
Are you ready to train like a machine!?
How about like a genius turned machine turned awesome superhero?
Well, if you’re not ready you should get ready, because that’s what we’re about to do. Cyborg, who we’ve now seen portrayed by Ray Fisher in The Justice League along side Ben Affleck, Henry Cavill, Gal Gadot, Jason Momoa and Ezra Miller, is a huge part of DC and therefore a huge piece to be added to SHJ!
So, let’s get this thing started!
Cyborg Stats:
Height: 6’6
Weight: 385 lbs.
Real Name: Victor Stone
Powers: Yes (Enhanced)
Cyborg is actually pretty tall!
Spider-Man and Green Arrow share the shortest spot among the heroes we’ve seen thus far at 5’11. Just above them are Aquaman and Punisher standing only an inch or so taller.
We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor towering over them at 6’6 and Cyborg right there with him.
And, of course, Hulk is up there with Thor and Cyborg, and sometimes even portrayed much taller.
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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Cyborg Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The 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 Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, 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 (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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Cyborg Workout Routine Research
Time for the fun part.
The part that allows us to research what we’re going to need to do to train like the machine that is Cyborg.
Let’s start with what Cyborg’s listed powers and abilities are.
DC tells us this:
- super strength,
- advanced technology,
- instant weaponry,
- genius-level intellect,
- control over technology,
- computer hacking,
- durability,
- teleportation
So let’s take a second to recognize the genius-level intellect, control over tech, computer hacking and awesomeness that is the combination of Victor Stone and his half machine.
Add super strength and durability to the list and we have a ton to work with already!
Some more fun info is just a broad overview of what DC tells us about Cyborg’s character:
So, we’re going to try and train to keep up with his intellect, strength, and the advantage he’s at while being a half human, half machine.
Let’s do it!
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The Cyborg Workout Routine
Training Volume:
4-6 days per week
Explanation:
We’re talking about Cyborg here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 3 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
More Specific Training Information from Coach Richie:
This workout has a lot of strength movements in it, some speed and agility movements, stamina work, and core work. The IQ (brain training) added is a new twist. The Mad Math Minute is a simple print out of easy math problems that you can go through and try to get as many done as you can in a minute and the Lumosity training is any of the companies’ “brain games” they have on their App or website for a minute. On off days I recommend mandatory meditation for 15-30 minutes and then 15-30 minutes of Sudoku, Chess, Checkers, Scrabble, any type of game that is mentally challenging.
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.
Day 1: Deadlifts and Intellect
-15 min treadmill/bike/elliptical/rowing
-Deadlifts: 12, 10, 8, 5, 3, 1
-Barbells Rows: 3X10-super set 1
-Pull ups: 3Xfailure-super set 1
-Kettle Bell Swings: 3X10-super set 1
-Box Jumps: 3X10-super set 2
-Burpees: 3X10-super set 2
-Mad Math Minute: 3X1 min-super set 2
-Jump Rope: 3X1 min-super set 3
-Man Makers: 3X10-super set 3
-Lumosity Training: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X20-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min-super set 4
Day 2: Bench Press and Intellect
-15 min treadmill/bike/elliptical/rowing
-Bench Press: 12, 10, 8, 5, 3, 1
-Skull Crushers: 3X10-super set 1
-Dips: 3Xfailure-super set 1
-Push Ups: 3Xfailure-super set 1
-Box Jumps: 3X10-super set 2
-Burpees: 3X10-super set 2
-Mad Math Minute: 3X1 min-super set 2
-Jump Rope: 3X1 min-super set 3
-Man Makers: 3X10-super set 3
-Lumosity Training: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X20-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min-super set 4
Day 3: Squats and Intellect
-15 min treadmill/bike/elliptical/rowing
-Squats: 12, 10, 8, 5, 3, 1
-Step Ups: 3X10(each)-super set 1
-Lunges: 3Xfailure-super set 1
-Clean and Press-3X10-super set 1
-Box Jumps: 3X10-super set 2
-Burpees: 3X10-super set 2
-Mad Math Minute: 3X1 min-super set 2
-Jump Rope: 3X1 min-super set 3
-Man Makers: 3X10-super set 3
-Lumosity Training: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X20-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min-super set 4
Day 4: Military Press and Intellect
-15 min treadmill/bike/elliptical/rowing
-Military Press: 12, 10, 8, 5, 3, 1
-Barbell Shrugs: 3X10(with hold)-super set 1
-Wall Balls: 3Xfailure-super set 1
-Clean: 3X10-super set 1
-Box Jumps: 3X10-super set 2
-Burpees: 3X10-super set 2
-Mad Math Minute: 3X1 min-super set 2
-Jump Rope: 3X1 min-super set 3
-Man Makers: 3X10-super set 3
-Lumosity Training: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X20-super set 4
-Planks: 3X1 min-super set 4
-Side Planks: 3X1 min-super set 4
Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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(Unofficial Workouts Inspired by Characters)
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