Last updated on March 16th, 2021 at 09:02 am

For guidelines on how we write these programs please see our Disney Copyright information.We started with a villain (Gaston) and made our way to Mulan, but then it was time for us to hit the open water.

Starting with Moana and then landing on Maui!

And now here we are breaking things…including the internet.

Ralph Breaks The Internet was one of my favorite movies in a long time. Which is saying a lot, being that I sometimes go to three movies a week.

I ranked it 10/10 on our YouTube Channel and I just absolutely loved all the fun they had tying in outside Disney characters and internet lingo.

But, I also love his character as well.

Which is why he makes it to the top of our list coming in as only our third ever male Disney Inspired workout and diet.

Ralph Possible Stats:

**For this one Ralph actually states his height and weight in the movie!**

Height: 9′

Weight: 643 lbs.

Movie: Wreck It Ralph & Ralph Breaks The Internet

Alignment: Villain

Powers: Yes

We actually got quite lucky for this one.  Ralph tells us his height AND weight within the movie.

The line goes: “My name’s Ralph, and I’m a bad guy. Uh, let’s see… I’m nine feet tall, I weigh six hundred and forty-three pounds.”

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Wreck It Ralph Inspired Diet and Nutrition

**Keep in mind: this section will be nearly identical for each character, but I will add in something special for the Disney Inspired Characters if possible**

Every hero (or villain) 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!

THE RALPH SECTION:

Ralph just wants to be invited for cake…

But he also tries some other fun food in Ralph Breaks The Internet…!

We see Ralph chomping down on cherries which we can assume came from PacMan and we also see him trying hot peppers in Ralph Breaks the Internet.

BUT, what I also feel the need to add is pancakes.

We see Bunny eating pancakes and get the unofficial game as well.  Ralph serves a serving size that looks like only Dwayne Johnson could put down.

Speaking of someone as big as Dwayne Johnson – if you’re going to want to get Ralph’s size you’re going to need to focus in on a caloric surplus and hitting your protein count as well each day.  That’ll get you big, strong and JACKED!

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Wreck It Ralph Inspired Workout Routine Research

We’ve made it to “the fun part”.

This is the part when I get to tell you about the “how” and “why” of the workout we’re about to build.

So let’s start by grabbing some information from Ralph’s Wiki Fandom page.

They list his powers and abilities as:

• Superhuman Strength: Ralph is seen as having immense superhuman strength. He has shown being able to lift objects many times his own size and weight in the film. Ralph has demonstrated his strength multiple times, such as being able to bring down a building by smashing it with his own two hands, being able to lift a car of the ground with no stress, and he was able to smash through the walls of King Candy’s “Fungeon” with a single punch. Also, Ralph was able to bring down the Mentos stalactites with a few smashes to the ground, and other feats demonstrating his supernatural strength level.
• Superhuman Speed: Ralph can move at speeds greater than what is naturally possible.
• Superhuman Durability: Ralph also has seen being superhumanly durable. He was able to withstand a strike from King Candy in his Cy-Bug form (which would have severely injured an ordinary human being), being hit by Venellope’s cart multiple times, and even falling many stories from buildings in his game without sustaining damage.
• Semi-Immortality: Ralph, being a video game character, also is semi-immortal, meaning that he can never age, but can die from being killed outside of his game, which he would be incapable of regenerating from.
• Master-Wrecker: Living up to his name, Ralph is an excellent wrecking man. He is capable of completely obliterating buildings, huge objects, and taking down large structures all with his brute force.

And they also make sure to mention his giant hulk-like fists!

His official game character description is listed as:

Ralph is a heavy-handed “wrecking riot” with a heart. For 30 years, he’s been doing his job as the bad guy in the arcade game Fix-It Felix Jr. But it’s getting harder and harder to love his job when no one seems to like him for doing it. Suffering from a classic case of “bad guy fatigue” and hungry for a little “wreck-ognition”, Ralph embarks on a wild adventure across an incredible arcade game universe to prove that just because he’s a bad guy doesn’t mean he’s a “bad guy”.

And while he is “the bad guy”, we know his personality to be humble, selfless, laid-back, and fun.

But we’re here to get his superhuman strength, speed and durability.

Are you ready to wreck it?

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The Wreck It Ralph Inspired Workout

Training Volume:

5 days per week

Explanation:Ralph has no days off. But, we’ll make an exception and take 1-2 per week for our own sanity.  We’re training to be kind of Hulk-like because we need Superhuman strength AND speed AND durability.  All things that are more easy to train for separate.That being said, I don’t expect you to be a Master-Wrecker and gain your strength that way.  We’ll be using weights and regular training style like we did for Maui and Gaston!

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Wreck It Ralph Workout Day One: Chest and Triceps

Workout (Power and Muscle):

Bench Press

5×5

Incline Bench Press

3×8-12

Dumbbell Bench Press

3×8-12

Dumbbell Flys

3×25

Close Grip Bench

5×5

Seated French Press

3×8-12

Cable Tricep Pushdown

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Two: Back and Traps

Workout (Power and Muscle):

Barbell Rows

5×5

Dumbbell Rows

3×8-12

Lateral Pulldown

3×8-12

Seated Cable Rows

3×25

Barbell Shrugs

5×5

Dumbbell Shrugs

3×8-12

Machine or Barbell Shrugs for Reps

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Three: Legs and Calves

Workout (Power and Muscle):

Squats

5×5

Leg Press

3×8-12

Front Squats

3×8-12

Hamstring Curls

3×25

Seated Calf Raises

5×12

Weighted Lunges

3×8-12

Cable Pullthroughs Light

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Four: Shoulders and Biceps

Workout (Power and Muscle):

Seated Barbell Press

5×5

Seated Arnold Press

3×8-12

Barbell Front Raises

3×8-12

Dumbbell Lateral Raises

3×25

Pinwheel Curls

5×5

Standing Bicep Curls (DB or BB)

3×8-12

Cable Preacher Curls

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

Wreck It Ralph Workout Day Five: Deadlifts and Hamstrings

Workout (Power and Muscle):

Deadlift

5×5

Romanian DB Deadlift

3×8-12

Hamstring Curls

3×8-12

Hamstring Curls for Reps Light

3×25

Dip/Pull Up Assisted Machine Leg Pushdowns

5×5

Bulgarian Split Squats

3×8-12

KB Deadlift Light

3×25

The Ralph Blow Smash Blowout (Endurance and Speed):

60 Ball Slams

50 Light Presses

40 Kettlebell Swings

30 Ball Slams

20 Push Ups

10 Pull Ups

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