We’re back for some more Avatar: The Last Airbender Inspired Workouts!
The SHJ Army always LOVES getting more of these, so I thought we could have some fun with it.
We are used to seeing calisthenics workouts when we see our Avatar characters, but this time I wanted to hop in and bring a character that warrants some heavy lifting!
Plus, he’ll make a great addition to our Avatar Workout Placement Quiz that helps you guys find the best Avatar Inspired Workout specifically for YOU!
With The Boulder I’m also bringing in a character from The Avatar Universe this week, but this time hopping back over to The Legend Of Korra so we are consistently switching it up.
I hope you’re ready for it, because we’re getting a total of four new workouts inspired by Avatar characters this week.
The Boulder Stats:
Real Name: The Boulder
Height: 6’4
Weight: 240 lbs.
Anime/Show: Avatar: The Last Airbender
Powers: Yes
The Boulder is based on Dwayne Johnson, so while we don’t have an official height and weight for him – we do have Dwayne Johnson’s stats!
Which makes The Boulder one of the largest characters we’ve seen – unless you compare him to some of the behemoths here at SHJ.
Wolverine was 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.
Grab The Unofficial Avatar Workout Booklet and Unleash Your Inner Hero!
The Boulder Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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 Avatar Workout Placement Quiz Now!
The Boulder 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.
Starting off our research for The Boulder we’re going to be pulling right from his Wiki Fandom page.
This is how they start us off:
The Boulder was a professional earthbending wrestler who participated in the Earth Rumble tournaments. He later went on to fight for the Earth Kingdom and assist in the invasion of the Fire Nation along with The Big Bad Hippo.
Though his pro-wrestling “stage accent” may have seemed unintelligent, he spoke with a degree of consideration and eloquence that suggested a greater intellect beneath his bombastic wrestler demeanor. Part of his unique pattern included always referring to himself in the third person and frequently employing earth-related puns.
Basically we just read a bio for Dwayne Johnson but in The Avatar Universe.
I don’t think it’s necessary to break down his appearance considering we can clearly tell he’s massive with huge muscles and the strength to match it, so we’ll be jumping right into what they tell us about his bending.
Here’s how they break it down:
The Boulder was one of the best earthbending fighters in the Earth Rumble VI tournament. While his style of fighting was less extravagant than the other fighters, he defeated them handily. His straightforward, powerful earthbending skills were effective in their simplicity. However, he was still no match for Toph, who easily defeated him at least twice during Earth Rumble tournaments.
For this one we’re going to be mainly working around The Boulder’s physique while programming our routine – but we will incorporate the fact that he’s also an incredible bender in The Avatar Universe as well.
With that in mind we’ll be utilizing what we know of Dwayne Johnson’s training and twisting it up a bit to be more “The Boulder” friendly.
But, that means we’re still going to be working with a high volume and heavy weights – so get ready!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Boulder Workout Routine
Training Volume:
6 days per week
For this one we’re going to be training six days a week like our OG Dwayne Johnson routine – and I switched up some movements and the cardio portion slightly to reflect the fact that we’re actually building this one out around The Boulder!
Want To Upgrade This Workout?
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The Boulder Workout Routine: Sample Schedule
Monday: Boulder Chest and Cardio
Tuesday: Boulder Shoulders and Cardio
Wednesday: Boulder Triceps and Cardio
Thursday: Boulder Back and Cardio
Friday: Boulder Legs and Cardio
Saturday: Boulder Biceps and Cardio
Sunday: Mandatory Rest Day
The Boulder Workout Routine: Chest and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Chest
Barbell Chest Press:
4×12
Incline Dumbbell Press:
4×12
Cable Crossovers
4×12
Dumbbell Flyes
4×12
Dips
4×20
Push Ups
4×20
The Boulder Workout Routine: Shoulders and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Shoulders
Barbell Overhead Press
4×12
Cable Front Raises (Alternating Arms or Straight Bar)
4×12
Dumbbell Arnold Presses
4×12
Barbell Shrugs
4×12
Rear Delt Cable Raise
4×12
Pull Ups
4×12
The Boulder Workout Routine: Triceps and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Triceps
Skull Crushers
4×12
Overhead Tricep Extension
4×12
One Arm Reverse Grip Tricep Extension
4×12
Tricep Push Downs
4×12
Close Grip Bench Press
4×12
Cable/Dumbbell Kickbacks
4×12
The Boulder Workout Routine: Back and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Back
Deadlift
4×12
Wide Grip Lateral Pull Downs
4×12
Close Grip Lateral Pull Downs
4×12
One Arm Seated Cable Rows
4×12
Hammer Strength Rows
4×12
Wide Grip Pull Ups
4×12
The Boulder Workout Routine: Legs and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Legs
Squats
4×12
Calf Raises
4×12
Dumbbell Weighted Lunges
4×12
Leg Press
4×12
Hack Squat
4×12
Box Jumps
4×12
The Boulder Workout Routine: Biceps and Cardio
Cardio
Cardio can be done separate from your workout if you’d like to do a two-a-days.
30-60 Minutes of Varied Cardio
Boulder Training: The Boulder would run outside.
Alternative Options: Run/Walk/Row/Elliptical/StairMaster for Varied Times
Biceps
Preacher Curls
4×12
Dumbbell Hammer Curls
4×12
Spider Curls
4×12
Overhead Cable Curls
4×12
Zottman Curls
4×12
Chin Ups
4×12
The Boulder Workout Routine: Optional Additional Training Resources
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
HIIT Training Resources:
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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(Unofficial Workouts Inspired by Characters)
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