Last updated on April 5th, 2022 at 12:55 pm

I’m feeling pretty incredible.

Okay, that was pretty lame. But, I tried.

For the start of these articles I would like to say this: I linked to the guidelines above, but in no way is this workout and diet plan that of Mr. Incredible. This is simply a plan inspired by his character and I will be citing all the information I can in order to show where the inspiration is coming from.

I was actually holding off from doing The Incredibles because they’re obviously superheroes and we see so many of those, BUT, The SHJ Army has been asking for them – so here we go!

I plan on doing two this week (Mr. and Mrs.) and then possibly taking a week off before getting to Voilet and Dash (and of course I say that, but they may show up next week anyways.

Mr. Incredible Possible Stats:

**We’ll be using height ranges that Disney looks for when getting actors for these roles.**

Height: 6’0-6’2

Movie: The Incredibles

Alignment: Hero

Powers: Yes

Mr. Incredible falls right around the average height among male celebs we’ve seen.

He’s actually just under Hercules, just above Aladdin, and right around the same height as Gaston.

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.

Mr. Incredible 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 MR. INCREDIBLE SECTION:

So how does Mr. Incredible keep his BIG, strong, powerlifter type physique?

Well, I think he honestly just eats A LOT of food.

Here’s some of the things we’ve seen him eating in the movies:

• Steak
• Mashed Potatoes
• Mac and Cheese
• Cake

And also at the dinner table was:

• Salad
• Broccoli
• Bread

Which gives us a pretty decent amount to go off of.

But there are some more foods shown in the movies as well, which I’ll also be listing for Elastigirl’s nutrition section:

• Orange
• Pear
• Mushy peas
• Wine
• Fruit bowl
• Last piece of chocolate cake
• Meatloaf
• Olives

I think you get the idea.

For this one it might be the best idea to make sure you’re in a caloric surplus while also tracking your protein intake to make sure you can cleanly add on as much muscle as possible during your Mr. Incredible styled bulk!

Mr. Incredible 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 Mr. Incredible’s Wiki Fandom page.

They list his powers and abilities as such:

• Superhuman Strength
• Invulnerability

Now, Mr. Incredible is more than just a super-strong hero, BUT, I actually like the fact that we have a one specific power we’re working with so that we can actually focus in.

With a lot of our character workouts we have to work with a long list of powers that often make it harder to make a routine without having it pretttttttyyyyyy intense!

Before we continue, for anyone who doesn’t know just how strong Mr. Incredible is, I’ll share some more information on his background here:

Mr. Incredible is a person from a race of humans born with superpowers, and is referred to as a “Super”. He was one of the most famous heroes of his era and was known for his skill at fighting crime. At some point, he met and fell in love with fellow superhero Elastigirl. However, soon after the two wed, bystanders who had been injured during crime-fighting attempts began to sue. The backlash forced supers like Mr. Incredible and Elastigirl into retirement and witness protection. Mr. Incredible resumed the name of Bob Parr and began a civilian life with Elastigirl, now in her civilian identity as Helen Parr.

Mr. Incredible is considered one of the most powerful Supers. During his early career, he was known for working alone, which was something that led him to push away Buddy Pine. He possesses the powers of enhanced strength and durability, as well as enhanced senses.

In the Operation Kronos database, Mr. Incredible was given a threat rating of 9.1, the highest rating of any of the supers.

You think you’re ready for this?

Mr. Incredible Inspired Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re training to be Mr. Incredible strong. I suggest watching videos on our YouTube or inside The Academy about How To Find Your 1Rm, pyramid training, and progressive overload (to name a few).

Explanation Part Two:

For this one I’ll do some more explaining as we go through, but we’re going to be following a Strongman type 5×5 lifting scheme. Below I will be listing the main weeks in which you will split back and forth.  I will also give you accessory work that you can do on non-compound days and accessory work to do WITH your compound training.

Want To Upgrade This Workout?

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Workout A: Squat, Bench Press, Barbell Row
Workout B: Squat, Overhead Press, Deadlift

For each exercise, you do 5 sets of 5 reps. The exception is the deadlift, which you do for 1 set of 5 reps. You take a day of rest between each training day.

Week one looks like this:

Monday: Workout A
Squat 5×5
Bench Press 5×5
Barbell Row 5×5

Wednesday: Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5

Friday: Workout A
Squat 5×5
Bench Press 5×5
Barbell Row 5×5

Week two starts with workout B, and looks like this:

Monday: Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5

Wednesday: Workout A
Squat 5×5
Bench Press 5×5
Barbell Row 5×5

Friday: Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5

Additional Accessory Training

Workout A:

Lateral Pulldowns and Hammer Machine Pulls

Chest Flys and Incline Press

Tricep Pushdowns and Kickbacks

Hammer Curls and Preacher Curls

Workout B:

Arnold Press and Front Raises

Face Pulls and Shrugs

Lunges and Leg Press

Chin Ups and Wide Grip Pull Ups

Addition Training Day: Core and Accessory

Core Portion:

Hanging Leg Raises

3×25

Sit Ups

3×25

Planks (Weighted if possible)

3×60 seconds

Accessory Work Portion:

Whatever was missed throughout the week listed in additional accessory.

Optional Endurance Workout:

30 min jog

Image Sources: Featured Image, Image 1, Image 2, Image 3

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UNLOCK THE SECRETS TO UNLEASHING YOUR INNER SUPERHUMAN

• Research from over 300 of The World's Top Celebrities, their workouts, diets and lifestyles; picked apart and analyzed.
• How these celebrities REALLY transform & sustain their results.
• Dozens and dozens of Celebrity Case Studies showing exactly how YOU can achieve The Superhero Physique
  
•  The Top Training Styles and Diets Used Among ALL The Celebrities We Have Researched at SHJ
• Strategies on how YOU can take all that has been compiled from this research to create your path to the sustainable Hollywood Physique

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