Last updated on November 12th, 2022 at 12:06 pm
It’s going to be hard to match the last workout.
And by that I mean The Comedians.
The Comedian is a peak human condition and an absolute tank of a human, so our workout for him was INTENSE, but now we’re here for a character that is just God-Like.
If you don’t know why we’re seeing some more Watchmen characters after see Silk Spectre recently as well, it’s because HBO’s take on The Watchman airs this weekend and it’s definitely about time we give them their spot!
Doctor Manhattan Stats:
Height: 6’5
Weight: 330 lbs.
Real Name: Jon Osterman
Powers: Yes
If we weren’t comparing him to characters, Doctor Manhattan would be considered in the tallest range among men we’ve seen at SHJ.
And while he still might be near that tallest slot among characters, it’s just not quite as impressive standing next to some of the other giants.
Vegeta were tied Wolverine for 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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Doctor Manhattan Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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 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!
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Doctor Manhattan 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.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Doctor Manhattan’s, powers and/or abilities.
As you’ll find out, Doctor Manhattan is pretty powerful.
Here’s a list of Doctor Manhattan’s powers as told by his Wiki:
Jon is the only character in Watchmen to possess superpowers. Throughout Watchmen, he is shown to be absolutely powerful and invulnerable to all harm; even when his body is disintegrated, he can reconstruct it in a matter of seconds and remains unharmed. He is capable of altering his size depending on his needs, for example, reconstructing himself in a much bigger form. He can hurl huge objects effortlessly with his hands. He is also unable to exhaust himself. Jon has complete awareness of and control over atomic and subatomic particles. He is also an omnikinetic. He does not need air, water, food or sleep, and is immortal. He can teleport himself and others over limitless distances. He is also capable of true flight, although he uses only levitation in most of his appearances. Due to his perception of time, he sees his past, present and future simultaneously.
In addition to these powers, Jon is able to phase any part of his body through solid objects without damaging them, produce multiple copies of himself which function independently of each other, project destructive energy, disintegrate people, create force fields, transmute, create and destroy matter, move objects without physically touching them (telekinesis), reverse entropy, repair anything no matter how severe the damage is, and, he suggests, create life. He also claims to have walked on the surface of the sun. At one point it is stated that, in the event of a nuclear war, he would be capable of destroying Soviet nuclear missiles while at the same time ‘destroying’ large areas of Russia. As a result of these capabilities, Jon becomes central to the United States’ Cold War strategy of deterrence.
They continue on by telling us this about some of his strength:
He effortlessly overpowered and disintegrated Pandora, who in turn overpowered the Seven Deadly Sins with ease, with each Sin being capable of destroying a multiverse the size of DC Comics several times over.
He is also capable of manipulating reality as he sees fit, as seen when he erased ten years from the DC Universe, when Barry Allen tried to bring his original universe back to normal. The intervention of Jon caused The New 52 timeline to be formed, within which most superheroes are younger and less experienced, and most of them lose their most important relationships before they even begin. Even Mister Mxyzptlk himself acknowledges Jon to be far more powerful than him. Such power makes him one of the most powerful beings in the DC Multiverse.
I apologize if this is a bit of a longer read than we’re used to, but I felt like he deserves it.
We had to do the power and background justice for a character like him.
And after all of that, I’m not sure if you can tell, but he’s almost so overpowered in so many areas that we can’t specifically target that it almost just makes sense to go a different route for this routine.
That route, although this isn’t a cosplay workout guide, is to train for the Doctor Manhattan physique.
Both in the comics and in the 2008 film, Doctor Manhattan is shown to be absolutely shredded.
Some would likely compare him to a Greek God.
Which is what we’re going to train to become for this one.
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Doctor Manhattan Workout Routine
Training Volume:
5 days per week
Explanation:
This one is going to be intense. Even though we’re not specifically training to be overpowered like Doctor Manhattan, we ARE training to essentially become chiseled like a Greek God. Prepare for high volume and intensity. Pair this with a good diet and be prepared for the shred.
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Doctor Manhattan Workout: Sample Workout Schedule
Monday: Bench, Core and Circuit
Tuesday: Deadlift, Core and Circuit
Wednesday: Military Press, Core and Circuit
Thursday: Squats, Core and Circuit
Friday: Clean & Press and Murph Challenge
Saturday: Rest Day
Sunday: Optional Added Cardio (Preferably HIIT or Long Distance)
Doctor Manhattan Workout Day One: Bench Press
Warm Up:
10 minutes of run or row
Bodyweight Warm Up:
3×10 Pull Ups
3×10 Dips
3×15 Air Squats
3×20 Push Ups
Workout:
Bench Press
5×12,8,5,5,5
Farmer’s Carry
5×50 yds.
Core:
3 Rounds of Each (Can be Done as a Superset or Circuit)
25 Hanging Leg Raises
20 Sit Ups
60 Second Plank
Finisher:
Three rounds for time:
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)
Doctor Manhattan Workout Day Two: Deadlift
Warm Up:
10 minutes of run or row
Bodyweight Warm Up:
3×10 Pull Ups
3×10 Dips
3×15 Air Squats
3×20 Push Ups
Workout:
Deadlift
5×12,8,5,5,5
Sled Pushes
5×50 yds.
Core:
3 Rounds of Each (Can be Done as a Superset or Circuit)
25 Lying Leg Raises
25 Flutter Kicks
20 Cable Crunches
30 Russian Twists
Finisher:
Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine
Doctor Manhattan Workout Day Three: Military Press
Warm Up:
10 minutes of run or row
Bodyweight Warm Up:
3×10 Pull Ups
3×10 Dips
3×15 Air Squats
3×20 Push Ups
Workout:
Military Press
5×12,8,5,5,5
Kettlebell Swings
5×12
Core:
3 Rounds of Each (Can be Done as a Superset or Circuit)
26 Hanging Knee Raises w/ Twist
20 Sit Ups w/ Twist
30 Second Side Planks (Each Side)
Finisher:
21/15/9 reps for time:
Thrusters at 95 pounds
Pullups
Doctor Manhattan Workout Day Four: Squats
Warm Up:
10 minutes of run or row
Bodyweight Warm Up:
3×10 Pull Ups
3×10 Dips
3×15 Air Squats
3×20 Push Ups
Workout:
Back Squats
5×12,8,5,5,5
Sled Pushes
5×50 yds.
Core:
3 Rounds of Each (Can be Done as a Superset or Circuit)
25 Hanging Leg Raises
20 V-Ups
60 Second Weighted Planks
Finisher:
For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)
Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00
Doctor Manhattan Workout Day Five: Clean and Press
Warm Up:
10 minutes of run or row
Workout:
Clean and Press
3×5
Turkish Get Ups
3×5
Finisher:
For time:
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run
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