Lobo Workout Routine: Train like DC Comics Mercenary and Bounty Hunter!

It’s time to add another bounty hunter to our Workout Database.

Lobo is actually one of the top requests we’ve had to be added to our superhero inspired workouts [that we haven’t yet hit] in 2021.

There has also been some news of Lobo making his way into another spin-off show, and even Bautista coming out and saying he’d love to play him in a movie!

So that may have something to do with some hype coming in – especially considering the way they love to tear our hearts out saying the show was cancelled and then proceeding to give us little glimmers of hope months later.

But we always forgive them, of course. 

And, either way, Lobo is going to make an awesome addition to our databases, and even spice up our DC Workout Placement Quiz a bit as well.

Lobo Stats:

Real Name: Lobo

Height: 6’4

Weight: 305 lbs.

Comic: DC Comics

Powers: Yes

Lobo is a monster. He’s as tall as Dwayne Johnson but has over 60 lbs. on him!

He’s not the tallest we’ve seen, but he even stands his own with some of the behemoths we’ve seen in our Anime Workout Database.

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.

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Lobo 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.

Need Help Choosing The Best DC Comics Inspired Workout?
Take The DC Comics Workout Placement Quiz Now!

Lobo 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.

To learn more about Lobo we’ll be pulling right from his Wiki Fandom page. They start off with a brief bio to get us started:

Lobo is an intergalactic bounty hunter, the last Czarnian. Known for his colorful speech and rapid regeneration, he has been a nuissance more than a threat.

From there we can move right into his long list of powers and abilities.

Before doing so, though, I do want to acknowledge the obvious: Lobo is JACKED. He has a TON of muscle, but also is shredded, lean and has six pack abs.

So, as we always build our routines around the characters physique, abilities and background – we already know we have our work cut out for us.

His Wiki Fandom starts by telling us this about his powers and abilities:

Czarnian Physiology: It is said that Czarnians can only be truly killed by other Czarnians (though this does not matter to Lobo either way, as he cannot die by any means). Furthermore, Lobo has been banned from entering either Heaven or Hell. Lobo can survive unaided in the vacuum of space.

This is what will actually give Lobo access to a wide array of other powers we’ll need to work around.

Here’s a long list of them that his Wiki provides:

• Superhuman Strength: His strength varies greatly from writer to writer. Lobo has shown strength sufficient enough to knock out Superman with his blows without too much apparent effort, but at times is barely able to pick up cars. At most times, Lobo is shown to be on par with Superman in terms of strength. He has even shown enough strength to destroy entire planets. More often than not, Lobo is able to effortlessly lift far in excess of 100 tons.
• Superhuman Stamina: He possesses inexhaustible stamina and in most interpretations cannot tire.
• Immortality: Lobo is functionally immortal and cannot die no matter what happens. He is immune to the effects of aging and disease and has been banned from entering either Heaven or Hell.
• Invulnerability: He has at times shrugged off blows from the likes of Superman with no damage, taken planet-destroying attacks without so much as a scratch but at other occurrences has had his skin penetrated by bullets and had only some resistance against most magic spells and attacks.
• Superhuman Speed: Lobo possesses the ability to sharpen his awareness and increase his temporal flow, appearing to move faster than humanly possible. He can move at incredible speeds.
• Self-Sustenance: Lobo does not need any food, water, air, or sleep and he can survive in the vacuum of space without any harm.
• Regeneration: If Lobo does somehow sustain an injury, his accelerated healing enables him to regenerate damaged or destroyed tissue instantly, with little apparent pain. He will apparently heal from any injury. For instance, Lobo can regenerate out of a pool of his own blood, apparently recycling the cells instantly. The speed of regeneration has also varied throughout his appearances.
• Bio-Fission: If Lobo spills even a drop of blood, that drop can become a completely new Lobo. This ability was later removed by Vril Dox but since then it appears to have been restored.
• Thermal Immunity: According to Lobo’s own words, he “ride through the cold of space and the heat of blazing suns”. Once he withstood a flaming attack which killed dozens of Thunderers of Qward around him.

On top of all this Lobo has a genius level intellect and incredible tracking ability.

While we won’t be factoring that into his workout routine, I think we have quite enough to work around already.

We’ll be focusing in on muscle mass and a massive but lean physique, building superhuman strength and stamina and even Lobo’s insane speed levels.

That means you need to be ready for heavy weightlifting that will thankfully help us work towards the mass, strength and speed all at once – and then we’ll tack on a bit of endurance work as well as some higher rep ranges to work with volume endurance strength training.

Lobo Workout Routine

Training Volume:

4-6 days per week

Explanation:

We’re going to be training with 4 days of weightlifting and then 2 days devoted to different forms of endurance work. One day will be a circuit similar to our Benchmark Hero Workouts inside The Academy (specifically for Lobo) and then another day will devoted to optional endurance work.

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.

Lobo Workout Routine: Sample Schedule

Monday: Bench Press, Chest, Triceps and Light Cardio Finisher

Tuesday: Deadlift, Back, Biceps and Light Cardio Finisher

Wednesday: Lobo Bounty Hunter Circuit Test

Thursday: Overhead Press, Shoulders, Traps and Light Cardio Finisher

Friday: Back Squat, Legs, Calves and Light Cardio Finisher

Saturday: Optional Additional Training with Resources (Add in Optional Endurance Work Here)

Sunday: Rest Day

Lobo Workout Routine: Bench Press, Chest, Triceps and Light Cardio Finisher

Warm Up: 

5-15 Minute Incline Walk

Compound: 

Incline Bench Press

4×6, 8, 10, 12

Accessory Work: 

Close Grip Bench Press

3×12, 10, 8

Pec Deck

3×12, 10, 8

Superset A:

A. Cable Pushdowns

3×10

B. Overhead Tricep Extensions (Cable)

3×10

Superset B:

A. Incline Cable Flys

3×10

B. Push Ups

3xFailure

Weighted Dips

3×5-10

Light Cardio Finisher: 

10-30 Minutes on Treadmill

Lobo Workout Routine: Deadlift, Back, Biceps and Light Cardio Finisher

Warm Up: 

5-15 Minute Incline Walk

Compound: 

Deadlift

4×6, 8, 10, 12

Accessory Work: 

Cable Rows

3×12, 10, 8

Wide Grip Cable Pulldowns

3×12, 10, 8

Superset A:

A. Alternating Bicep Curls [Dumbbells]

3×10

B. Alternating Hammer Curls [Dumbbells]

3×10

Superset B:

A. High Cable Curls

3×10

B. Wide to Close Push Ups

3xFailure

Weighted Chin Ups

3×5-10

Light Cardio Finisher: 

10-30 Minutes on Rower

Lobo Workout Routine: Lobo Bounty Hunter Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Lobo Bounty Hunter Circuit Test: Complete 4 Rounds for Time

Run 400M

30 Air Squats

25 Kettlebell Swings

20 Mountain Climbers

15 Deadlifts

10 Sit Ups

8 Bench Press

Lobo Workout Routine: Overhead Press, Shoulders, Traps and Light Cardio Finisher

Warm Up: 

5-15 Minute Incline Walk

Compound: 

Overhead Press

4×6, 8, 10, 12

Accessory Work: 

Barbell Shrugs

3×12, 10, 8

Upright Rows

3×12, 10, 8

Superset A:

A. Hang Cleans

3×10

B. Dumbbell Shrugs

3×10

Superset B:

A. Shoulder DB Front Raises

3×10

B. Push Ups

3xFailure

Arnold Press

3×5-10

Light Cardio Finisher: 

10-30 Minutes on Bike

Lobo Workout Routine: Back Squat, Legs, Calves and Light Cardio Finisher

Warm Up: 

5-15 Minute Incline Walk

Compound: 

Back Squat

4×6, 8, 10, 12

Accessory Work: 

Leg Press

3×12, 10, 8

Seated Calf Raises

3×12, 10, 8

Superset A:

A. Hamstring Curls (or Kickbacks)

3×10

B. Quad Extension

3×10

Superset B:

A. Weighted Lunges

3×10 each leg

B. Glute Bridges

3xFailure

Cable Pullthroughs

3×8-10

Light Cardio Finisher: 

10-30 Minutes on Stair Master

Lobo Workout Routine: Optional Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

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)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Lobo Workout Routine: Optional Additional 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