Last updated on October 13th, 2022 at 08:54 am
There’s ALWAYS Spider-Woman cosplayers.
And I love it.
Last week I talked about how often you see Harley Quinn and Wolverine costumes for Halloween, and then of course the cosplayers as well; but this week we have another two; although I think Spider-Gwen might even take the win.
And our other cosplay character is Nightwing…so that’s a surprising win considering how much our Academy members love him (we literally have had both a Workout Path AND Mega Path based around him).
If you don’t already know, by the way, this is our new category that I announced I’d be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!
So far we’ve seen (other than Wolverine and Harley): Scarlet Witch, and Brock & Misty (although Misty came long before I ever even thought this category would exist).
Gwen Stacy Stats:
Height: 5’3
Weight: 125 lbs.
Real Name: Gwendolyne Stacy
Our character research told us that she was much taller.
But now we’re dealing with a Spider-Woman variation straight from Earth 65 on the Marvel site!
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
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Gwen Stacy Diet and Nutrition
This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.
The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.
The same is going to be done here, but I’m going to be making some changes to help you out a little bit more. So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch. Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.
Either way, my suggestion would be: The Ladies Glutes, Tone & Slim Vol. 2
Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):
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!
Check out our Workout Upgrade Tool and take your workout to the next level.
Gwen Stacy Cosplay Information (and Options)
Here’s a section you guys have never seen before (although in a week or two I’ll have to stop saying that I guess).
In the last couple articles in this category I tried molding together the cosplay and workout routine research section, but I’ve decided it’s better for you guys if I separate them so we can talk a little bit more about variations and look at some more information and options for you.
As you can tell from the picture above Gwen Stacy AKA Spider-Woman cosplay is actually pretty straightforward.
The only major deciding you may have to do is whether or not you want to wear a mask.
We recently saw her in the amazing new(ish) movie: Spider-Man Into The Spider-Verse (shown in the picture above our nutrition section) and she had some unmasked scenes making that type of cosplay A-Okay in my book.
The Good Stuff:
**These are not the budget options. These are from our friends over at EZCosplay and are NOT simply “Halloween Costumes” but cosplay outfits that are made to transform you into these characters.**
Spider Gwen Alternative Pick (Symbiote Style!)
Amazon Budget Route:
**These are budget options that are from Amazon and may be simply Halloween Costume items, but are also the top options we suggest from the platform.**
Spider Gwen Basic Option
And there you have it.
Along with this killer workout I’m going to build for you to turn you into Spider-Gwen, AKA Gwen Stacy AKA Spider-Woman, these are our favorite options for her outfit.
Don’t forget to tag me in your pics @MikeRomaine on Insta!
Take The Marvel Workout Placement Quiz Now!
Gwen Stacy Workout Routine Information (and Research)
So we have some more fun in this section.
Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.
So let’s start at the source, AKA Marvel, for a bit of a biography for our Gwen Stacy/Spider-Gwen:
Gwen Stacy is the famous wall-crawler on Earth-65, an alternate universe, where she was bitten by the infamous radioactive arachnid and dubbed Spider-Woman or “Spider-Gwen.”
When Gwen’s friend Peter Parker, who looked up to Spider-Woman, dies after a scientific experiment gone wrong, her alter ego is blamed and hunted as a criminal by her own father. Though she comes to terms with Parker’s death, she wears her mask as a badge to honor his memory and go where she is needed most.
You know, just so you know who you’re dealing with.
Although, I want it to be clear that we’re building this one based around achieving the Spider-Woman physique and not her powers and abilities (that would be the character workout).
We’ve actually seen Emma Stone as Gwen Stacy, though she never portrayed our Spider-Gwen.
So obviously, as I mentioned before, the most recent Spider-Gwen character is from Into The Spider-Verse, but of course we don’t have a celeb to base a physique and workout from there.
BUT, we’ll still be looking to pull this one off with an intermediate style workout routine.
I don’t want to say beginners because I am going to be having you hit the weights a bit, but intermediate is definitely do-able.
I mean, we are looking to get you in a full spandex suit people…I mean c’mon now…
For the sake of the cosplay that I suggest I will focus in on a couple things:
- Toning (and Fat-Loss if needed)
- Building Butt and Legs
That should get you guys right into the character’s physique.
Whether or not you want to throw on the hood and mask is completely up to you.
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Gwen Stacy [Cosplay] Workout
Training Volume:
3-5 days per week
Explanation:
As I mentioned above we’ll be focusing in on building a round butt and toned legs, and toning up the rest of our physique; while dropping fat. For that reason we’ll be using some weight training (although not too advanced and only a couple times a week) and mixing it with cardio to really tone up and lose fat.
Difficulty Level:
Intermediate
When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers. For this one it’s just a judgement call on how I believe we can best get you looking like each character. For that reason I’m providing a level for each.
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.
Spider-Gwen Workout Routine: Sample Workout Schedule
Monday: Lower Body A
Tuesday: Cardio and Light Calisthenics
Wednesday: Upper Body
Thursday: Cardio and Light Calisthenics
Friday: Lower Body B
Saturday: Optional Cardio
Sunday: Rest Day
Spider-Gwen Workout: Lower Body A
Warm Up:
15 minute Elliptical
Workout:
Straight Leg Deadlift w/ KB
4×12
Hamstring Curls
4×12
Weighted Lunges
4×12 each leg
Dip Machine Leg Pushdown
4×12 each leg
Weighted Glute Bridges
4×12
Cable Pullthroughs
4×12
Donkey Kicks
4×20 each leg
Spider-Gwen Workout: Cardio and Light Calisthenics
Cardio:
30-60 minutes of varied cardio
If you feel you have extra fat to burn (weight to lose), I suggest stepping it up a notch and completing 60 minutes.
Light Calisthenics:
Push Ups (or Knee Ups or Pause Push Ups)
3×25
Air Squats (Scale w/ Higher Squat)
3×20
Dips (Scaled to Stair/Bench Dips)
3×15
Pull Ups (Or Assisted)
3×10
Spider-Gwen Workout: Upper Body
Warm Up:
15 minute Elliptical
Workout:
Bench Press Variation (Machine, DBs, Barbell, etc)
4×12
Seated Arnold Press
4×12
Cable Bicep Curls
4×12
Machine Dips
4×12
Cable Kickbacks
4×12
DB Shoulder Front Raises
4×12
Kettlebell Swings
4×12
Spider-Gwen Workout: Cardio and Light Calisthenics
Cardio:
30-60 minutes of varied cardio
If you feel you have extra fat to burn (weight to lose), I suggest stepping it up a notch and completing 60 minutes.
Light Calisthenics:
Push Ups (or Knee Ups or Pause Push Ups)
3×25
Air Squats (Scale w/ Higher Squat)
3×20
Dips (Scaled to Stair/Bench Dips)
3×15
Pull Ups (Or Assisted)
3×10
Spider-Gwen Workout: Lower Body B
Warm Up:
15 minute Elliptical
Workout:
Goblet Squats with KB
4×12
Leg Press
4×12
Bulgarian Split Squat
4×12 each leg
Quad Extensions
4×12
Box Jumps
4×12
DB Thrusters
4×12
Seated Calf Raises
4×12
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Which diet plan would this work best with. Most of the characters I like are super flexible, do some sort of parkour and have are fairly strong.
What diet would best be able to get me into the shape to be able to have those qualities
The 4-Tier Nutrition System we use at SHJ works for any goal because you cater it to that specific goal.
what does KB mean?
Kettlebell.