Last updated on October 23rd, 2024 at 07:44 pm

Due to popular demand, we’re starting to share new workout routines for new roles and updated training methods as completely separate articles.

Starting with Sebastian Stan’s Winter Soldier workout; which has recently got him shredded!

We will continue updating older articles on a daily basis, but in the past we would also simply add a secondary workout routine to the older article as well.

We’ve done this for over a dozen celebrities, actually; a handful of which can be found listed here.

Now with all over our Celebrity Ab Workouts and Celebrity Circuit Workouts that have been added (almost all of which are celebs we’ve already seen in the past), The Workout Database is growing tremendously and The SHJ Army wants everything neat and separated.

So, to start us off in our new category I’ll be taking all the workout routines that have already been published on the site (except as secondary or updated “Version Two” workouts, which are harder to find) and adding them into their own separate category!

Being that we’ll be making our way through all of them anyway, I figured the best place to start was with Sebastian Stan considering we also just got a kettlebell circuit workout added from him a week or so ago, AND he got absolutely shredded for his role in The Falcon and the Winter Soldier.

Stan works with celebrity train Don Saladino, who also works with Ryan Reynolds (hence the KB workout revolving around carries, which Saladino calls his secret weapon, and something we’ve also seen used by Reynolds for his Deadpool 2 Circuit).

Stan put in the extra hours, and it shows!

This is a completely different style of training from what he used to do when he was initially cast as an Avenger (back then he was using aero-boxing; which you can see in our original Sebastian Stan Workout Routine and Diet Plan)!

That being said: these updates will not include nutrition information, and if updated nutrition information is warranted it will come as it’s own article and the original article will still continue to be updated with new information as well as include the initial nutrition research as well!

Sebastian Stan Winter Soldier Workout

Training Volume:

5 days per week

Explanation:Stan and Saladino switched to a more typical structure to get him in this new incredible shape. We’ll be using circuits and supersets, but we’re also going to be hitting the gym in a more typical fashion of 5 days per week and with the compounds we’re used to seeing.

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 & tradition pyramid training, straight sets, super sets, progressive overload and more.

Sebastian Stan Workout: Sample Workout Routine Schedule

Monday: Bench Press, Chest and Cardio

Tuesday: Squats, Legs and Core

Wednesday: Biceps, Triceps and Cardio

Thursday: Overhead Press, Shoulders and Core

Friday: Deadlift, Back and Cardio

Saturday: Rest Day

Sunday: Rest Day

Sebastian Stan Workout: Bench Press, Chest and Cardio

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Dumbbell Bench Press

4×12

Cable Flyes

4×12

Weighted Dips

4×5

Decline Hammer Strength Machine

4×12

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Light Incline Dumbbell Press: 4 sets, 8 reps
Hex Incline Dumbbell Press: 4 sets, 8 reps
Light Dumbbell Incline Chest Flyes: 4 sets, 12 reps
Standing Incline Chest Flyes w/ DB: 4 sets, 12 reps

Cardio:

Burn 250-300 Calories with any of the cardio options below:

• HIIT Cardio, Bike or Elliptical
• High Incline Walk
• Steady Elliptical
• Steady StairMaster
• Steady Row
• Treadmill Jog

Sebastian Stan Workout: Squats, Legs and Core

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Back Squats

4×12

Leg Press

4×12

Seated Calf Raises

4×12

Weighted Lunges

4×12 each leg

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Straight Leg DB Deadlift: 4 sets, 8 reps
Box Jumps: 4 sets, 8 reps
Weighted Bridges: 4 sets, 12 reps
Double Unders: 4 sets, 12 reps

Core:

Sit Ups

4×25

Hanging Leg Raises

4×20

Forearm Planks

4×60 seconds

Sebastian Stan Workout: Biceps, Triceps and Cardio

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Preacher Curls

4×12

Seated Tricep Overhead Extension

4×12

Close Grip Bench

4×10

Concentration Curls

4×12 each arm

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Heavy Barbell Curl: 4 sets, 8 reps
Skullcrushers: 4 sets, 8 reps
Hammer Curls: 4 sets, 12 reps
Tricep Pushdown: 4 sets, 12 reps

Cardio:

Burn 250-300 Calories with any of the cardio options below:

• HIIT Cardio, Bike or Elliptical
• High Incline Walk
• Steady Elliptical
• Steady StairMaster
• Steady Row
• Treadmill Jog

Sebastian Stan Workout: Overhead Press, Shoulders and Core

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Overhead Press

4×12

Shoulder Flyes w/ DB or Cable

4×12

Light Alternating Arnold Press (Seated)

4×12

Slow Alternating Shoulder Front Raises (Seated)

4×12 each arm

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Power Cleans: 4 sets, 8 reps
Pause Push Ups: 4 sets, 8 reps
Kettlebell Swings: 4 sets, 12 reps
Upright Rows: 4 sets, 12 reps

Core:

Cable Crunches

4×25

Lying Leg Raises

4×20

Side Planks

4×30 seconds each side

Sebastian Stan Workout: Deadlift, Back and Cardio

Warm Up:

10 Minute Incline Treadmill Walk

3×20 Push Ups

3×15 Dips

3×10 Chin Ups

Workout:

Deadlift

4×12

Wide Grip Lateral Pulldowns

4×12

Close Grip Cable Rows

4×12

Weighted Chin Ups

4×5

Superset:

**Don’t stop until you complete one round of each, then rest and repeat**

Cable Straightarm Pulldowns: 4 sets, 8 reps
Facepulls: 4 sets, 8 reps
Bent Over DB Rows: 4 sets, 12 reps
Wide Push Ups: 4 sets, 12 reps

Cardio:

Burn 250-300 Calories with any of the cardio options below:

• HIIT Cardio, Bike or Elliptical
• High Incline Walk
• Steady Elliptical
• Steady StairMaster
• Steady Row
• Treadmill Jog

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.