Last updated on October 2nd, 2020 at 05:44 pm
At the end of the week our Video Game Themed Workout Booklet will go live (free) inside our Academy, and also be available for SHJ Army Members to take advantage of.
Marcus Fenix definitely deserves a spot in that booklet!
With some SHJ Army members finally making their way back into the gym, I decided we can finally host our first Gears of War Inspired Workout Routine here at SHJ.
I wanted to wait a bit considering most members were stuck at home utilizing our Ultimate Calisthenics Workout and Guide, and our Calisthenics Workout Database.
But, now we can get JACKED like Marcus Fenix and our Gears of War characters.
Marcus Fenix Stats:
Real Name: Marcus Michael Fenix
Height: 6’1
Video Game: Gears of War
Powers: No
Judging by Fenix’s arms and the size of his physique overall I would guess he’s well over 200 pounds at his 6’1.
Just to put that into perspective, Dwayne Johnson is about 240 lbs at 6’4!
Vegeta 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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Marcus Fenix Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Marcus Fenix 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.
Remember the big arms and physique I mentioned? Well that picture above puts Marcus Fenix’s arms on display!
We’ll be training to get a BIG physique for this one, so I hope you came ready to lift.
To start us off we’ll be pulling from Marcus Fenix’s Gears of War Wiki Fandom.
They tell us this about his bio:
Sergeant Marcus Michael Fenix ES is a former Gear soldier in the Coalition of Ordered Governments army. A legendary war hero, Marcus served with distinction in the Pendulum Wars, which earned him the Embry Star, the COG’s highest military award, for his actions during the Battle of Aspho Fields. He is also a convicted “coward” for his actions at the Battle of Ephyra. Like the rest of humankind, he saw everything change on Emergence Day. Marcus bravely fought against the Locust for ten years until the Battle of Ephyra, where he abandoned his post to rescue his father, Professor Adam Fenix, but could not reach him in time. With his father presumed dead, Marcus was tried for dereliction of duty and sentenced to 40 years in Jacinto Maximum Security Prison. He was incarcerated for four years before being released by his longtime friend, Dominic Santiago. Marcus was later promoted to replace Lt. Minh Young Kim after the squad leader’s death. Along with the rest of Delta Squad, he successfully detonated the Lightmass Bomb and destroyed much of the Locust Hollow. With his reputation restored, Marcus continued fighting against the Locust, culminating in the Sinking of Jacinto. After the COG moved to Vectes, Marcus fought against Stranded insurgents and the rising threat of the Lambent. After the COG collapsed under the constant struggle to survive, Marcus and the rest of Delta banded together with other Gears and civilians aboard the CNV Sovereign, seeking a way to survive in the new world. Eighteen months later, Chairman Prescott returned with the startling news that his father was alive. Marcus led humanity to victory over the Locust and the Lambent, but was at a loss of what to do next after losing both his father and Dom along the way. He was in a relationship with Anya Stroud, and was the father of James Fenix.
So we’re not only talking about a character that is jacked, we’re also talking about a soldier.
We recently saw Levi Ackerman’s Workout Routine from Attack on Titan who is another soldier, but this time we’ll be pairing those Soldier Treks and endurance training sessions with heavy lifting rather than calisthenic circuits like Ackerman.
Fenix’s Wiki page goes on to tell us a little bit more about him here:
A totally professional soldier, Marcus Fenix is generally gruff and aggressive. He is a natural leader; being promoted to Corporal not long after he joined the army, and was promoted to Sergeant after the death of Lt. Kim; despite Hoffman’s disappointment in him due the fact he deserted his post during the Battle of Ephyra . However, there have been several times when Marcus has put friends and family before the call of duty; he deserted his post to try and save his father, as well as going with Dom to look for Maria despite that not being their mission. He frequently displays great loyalty to his friends. While serving time in the slab, he would tattoo his prison tag on his right arm.
Either way it’s safe to say we’re training to be a big, jacked, soldier, badass.
Think you can handle it?
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Marcus Fenix Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to be weightlifting four days a week revolving our training around our big compound lifts, one day devoted to ARMS (because, c’mon, Marcus Fenix’s arms are HUGE), and one last day for our Weighted Soldier Trek.
Want To Upgrade This Workout?
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Marcus Fenix Workout Routine: Sample Workout Schedule
Monday: Bench Press and Chest
Tuesday: Deadlift and Back
Wednesday: Arm Day
Thursday: Overhead Press, Shoulders and Traps
Friday: Back Squats, Legs and Calves
Saturday: Weighted Soldier Trek
Sunday: Rest Day
Marcus Fenix Workout Routine: Bench Press and Chest
Warm Up:
800m Incline Walk
Compound Lift:
Bench Press
5×15,12,10,8,6
Workout:
Incline Dumbbell Press
3×10
Incline Dumbbell Chest Flyes
3×10
Cable Crossovers
3×10
Weighted Dips
3×10
Marcus Fenix Workout Routine: Deadlift and Back
Warm Up:
800m Incline Walk
Compound Lift:
Deadlift
5×15,12,10,8,6
Workout:
Bent Over Rows
3×10
Wide Grip Lateral Pulldowns
3×10
Reverse Cable Crossovers
3×10
Cable [Close Grip] Rows
3×10
Marcus Fenix Workout Routine: Arm Day
Warm Up:
800m Incline Walk
Compound Lift:
Preacher Curls
4x,12,10,8,6
Overhead Tricep Extensions
4×12,10,8,6
Workout:
Concentration Curls
3×10 each arm
Tricep Cable Kickbacks
3×10 each arm
Cable Rope Hammer Curls
3×10
Cable Rope Pushdowns
3×10
Marcus Fenix Workout Routine: Overhead Press, Shoulders and Traps
Warm Up:
800m Incline Walk
Compound Lift:
Overhead Press
5×15,12,10,8,6
Workout:
Barbell Shrugs
3×10
Seated Alternating DB Front Raises
3×10 each arm
Bent Over Shoulder Flyes
3×10
Hang Cleans
3×10
Marcus Fenix Workout Routine: Back Squat, Legs and Calves
Warm Up:
800m Incline Walk
Compound Lift:
Back Squats
5×15,12,10,8,6
Workout:
Leg Press
3×10
Calf Raises on Leg Press
3×10
Seated Calf Raises
3×10
Bulgarian Split Squats
3×10 each leg
Marcus Fenix Workout Routine: Weighted Soldier Trek
For this one you’re going to need to pack up a heavy backpack or grab your weighted vest.
If you’re going to truly go for a Soldier Trek you’re going to want to be out there for 10-15+ miles.
That being said, we can work on different levels:
Beginner: 5+ Miles
Intermediate: 10+ Miles
Advanced: 15+ Miles
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