Colossus Workout Routine: Train to Become The Massive Mutant!

Last updated on June 29th, 2022 at 01:11 pm

We just saw our Juggernaut Inspired Workout and now it’s time for Colossus to make his way onto the site!

We will still be looking for mass gain in this one, but we’ll be able to switch it up to adhere to a different style of programming.

Colossus is a fan favorite, having appeared in both X-Men and Deadpool movies, and is going to be a great addition to our Marvel Inspired Workouts and overall Superhero Workouts Database.

Either way we’re going to be breaking down Colossus’ background like normal, but I look forward to another workout we can heavy lift for!

He’ll definitely be a fun character to get on the Marvel Workout Placement Quiz.

Colossus Stats:

Real Name: Piotr Rasputin

Height: 6’6 Normal – 7’5 Armored

Weight: 250 lbs. Normal – 500 lbs. Armored

Comics: Marvel

Powers: Yes

Colossus is HUGE. 

Our superheroes come in at a higher height range than our anime male characters, but he comes in up there with some our our behemoths within our Anime Workouts Database when he’s armored.

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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Colossus 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.

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Colossus 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 get us started with our research into Colossus we’ll be pulling right from his Wiki Fandom page, which leads us with this:

Piotr Pyotr/Peter Nikolaievitch Rasputin (Russian: Пётр “Питер” Николаевич Распутин) was born on the Soviet collective farm, called the Ust-Ordynski Collective, near Lake Baikal in Siberia. Piotr grew up with his dear brother, the famous cosmonaut Mikhail Rasputin, and his beloved younger sister, Illyana Rasputina and would pass the time drawing or painting, a hobby he was immensely talented in. Piotr’s superhuman powers emerged at the age of 13. At first, he was content simply to use these powers to aid his family and the other people of the Collective.

The real juicy information is going to come from his powers and abilities section, though.

Here’s how they start off that section:

Enhanced Mutant Physiology: Colossus is a mutant with the superhuman ability to convert the tissue of his entire body into an organic steel-like substance. This substance resembling steel is of unknown composition but appears to be analogous to osmium and to carbon steel. He is able to transform into this armor-like state at will (the process is virtually instantaneous) and remain in that form for an as yet undetermined amount of time. The longest time he has remained in armored form by choice so far has been five days). Once in his armored form he remains so until he consciously wills himself back to normal. If he is rendered unconscious, however, he spontaneously reverts to his normal form.

With his armored form, or what they call “Organic Steel Form”, he gains a load of powers:

• Superhuman Strength: After transforming into his armored state, Colossus possesses vast superhuman strength. As a teenager, he was sufficiently strong enough to be listed as a class 70. (This scale is only for comparisons between characters, and should not remotely be taken literally). However, as a fully mature adult, his strength has increased to the point that he is listed at exactly class 100. He was able to hold his own against the Juggernaut, though Juggernaut has also defeated Colossus.
• Superhuman Stamina: Also, while in armored form, Colossus’ musculature produces considerably less fatigue toxins than the musculature of a normal human. At his peak, he can physically exert himself at peak capacity for several days before the build up of fatigue toxins in his blood begins to impair him. He also does not need to breathe while transformed, but it is believed that he could not survive for long in a vacuum.
• Superhuman Durability: In his armored form, Colossus has a high degree of imperviousness to injury. His armored form can withstand ballistic penetration, including that of a 110 millimeter Howitzer shell. He can survive temperature extremes from 70 degrees Fahrenheit above absolute zero (-390 degrees Fahrenheit) to approximately 9000 degrees Fahrenheit. He can survive a collision with a loaded, one ton flatbed truck at 100 miles per hour or an explosion of 450 pounds of TNT. He can also survive falls from great heights while in his armored body. Colossus’ armored form cannot rust under normal Earth conditions. Furthermore, his eyes become steel-like and allowing his eyeballs to withstand and deflect even the impact of a .45 caliber bullet.
• Peak Human Speed: In his armored form, Colossus’s speed is at the peak of human potential, enabling him to run 32-36 mph.

The one strength here we won’t be specifically focusing on achieving is his durability.

That means we have to build this one out around:

• Superhuman Strength
• Superhuman Stamina
• Peak Human Speed

Simply put: we have our work cut out for us.

The strength and speed will come from our weight training, and then I’ll tack on an extra day devoted to a Colossus Endurance Circuit that still works around weights, but also has endurance and stamina characteristics to it to really build it around a hero style circuit like we have in our Academy.

I’ll also have some optional endurance work everyday similar to what we see from our own real life Colossus: Dwayne Johnson.

So be ready for heavy weightlifting and some decent volume.

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Colossus Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to train four days per week utilizing big compounds as our “main” focus and then building accessory lifts around them – with our fifth day being devoted to the Colossus Circuit Test I mentioned above.

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Colossus Workout Routine: Sample Schedule

Monday: Steel Bench Press, Chest and Triceps

Tuesday: Steel Deadlifts, Back and Biceps

Wednesday: Colossus Circuit Test

Thursday: Steel Overhead Press, Shoulders and Traps

Friday: Steel Back Squat, Legs and Calves

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Colossus Workout Routine: Steel Bench Press, Chest, and Triceps

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

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

Colossus Workout Routine: Steel Deadlift, Back, and Biceps

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

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

Colossus Workout Routine: Colossus Circuit Test (and Hero Endurance)

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!)

Colossus Circuit Test: Complete 3 Rounds for Time

Run 800M

25 Deadlifts @135

20 Front Squats @95

15 Chin Ups

10 Bench Press @185

Colossus Workout Routine: Steel Overhead Press, Shoulders, and Traps

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

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

Colossus Workout Routine: Steel Back Squat, Legs, and Calves

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

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

Colossus 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)

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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