We’re finally back with another character from The Boys.
We took a long break since out original flurry of celebrities and characters from The Boys comics – when the first couple seasons originally came out (and we went through all the most popular ones) – but now you guys made it very clear you want Soldier Boy!
And considering it seems you guys will want even more of The Boys trickling in from time to time, I also went ahead and got a jump start by adding our The Boys Inspired Workouts into their own mini database.
We have a decent handful already, and we’ll even likely get an Unofficial Workout Booklet for them in the future – so I even added a bonus section with all The Boys celebrities we’ve had land here at SHJ within our Celebrity Workouts as well.
Soldier Boy Stats:
Real Name: Ben
Height: 6’1 (Jensen Ackles)
Weight: 182 lbs. (Jensen Ackles)
Comics: The Boys
Powers: Yes
The Boys Wiki doesn’t have an official height range listed for Soldier Boy, so I added in what we know about Jensen Ackles who portrays him in The Boys show on Amazon TV.
At Jensen Ackles height Soldier Boy would come in just making it to our average height range we’ve seen among male superheroes and celebrities.
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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Soldier Boy 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 Free Workout Placement Quiz and find the best free workout for you.
Soldier Boy 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 Soldier Boy I’ll be pulling right from his Wiki Fandom page, which states this for us to start:
Soldier Boy is Payback’s “elected” leader, though he yearns to join the Seven. (never resorting to foul language or joining his team during the “Herogasm” Orgies). He also mistakenly interprets gay sex with Homelander as a test for him to join the Seven.
It’s claimed he fought in World War II, though Butcher claims otherwise and refers to this story as an insult to the people who really did. His nose is bitten off by Butcher in issue #32. He is captured alive but badly beaten by Butcher in issue #33, and is tortured for information in #34. At the beginning of issue #39 the cover of a newspaper, shows there is a funeral being held for Soldier Boy.
It is later revealed that “Soldier Boy” was a legacy title. Two earlier Soldier Boys have existed, both the leaders of their team. The original’s decision to send the flyers of the Avenging Squad (a prototype for Payback) to scout for Germans – without authorization or awareness of military tactics – led the Waffen-SS to a US Army camp, causing a massacre of both the Avenging Squad and the American soldiers they were supposed to assist. He was mortally wounded by the attack and killed by Mallory.
We have a slightly different portrayal of Soldier Boy in the shows, but not THAT far off – and we still don’t have all the information just yet.
From there they go onto the information that really matters in terms of being able to build out this workout: Soldier Boys powers and abilities.
Here’s how they break it down for us:
- Superhuman strength: Soldier Boy is not as strong as Homelander, Stormfront, or any other supes. However, he is still relatively strong, similar to a super-soldier.
- Superhuman Speed: Soldier Boy is able to dodge bullets as well as punches and blows easily.
- Skilled use of his shield: Soldier Boy is an expert user of his shield, which he uses as a melee weapon.
- Expertise in hand-to-hand combat: Soldier Boy is able to be in control momentarily during his fight with Billy Butcher by using his speed, repeatedly throwing blows at him, stunning him multiple times.
They mention “similar to a super-soldier” being that Soldier Boy is a parody of Captain America – but we should also note that in The Boys TV show he is definitely much stronger than they make him in the comics and by the descripion we’re given here.
That said, our goals for this workout are:
- Soldier Boy’s Muscular and Toned Physique
- Soldier Boy’s Superhuman Strength and Speed
- Soldier Boy’s “Super-Soldier-like” Endurance
We’ll be using weights for this one to focus in on his muscular aesthetic, and we’ll also be making sure to add in at least a little soldier-style training in there – even if we aren’t sure how much of a soldier Soldier Boy actually is…!
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Soldier Boy Workout Routine
Training Volume:
4+ days per week
Explanation:
For this one we’re going to be training with a Bro-Split that works around 4 days of training revolving around our 4 Big Compound Lifts, which seems extremely fitting for Soldier Boy’s personality, and also fits right in with his powers. I’ll also be tacking on additional endurance each day, which is optional for extra fat loss and stamina – a Soldier Boy Circuit Test you can do weekly, biweekly or monthly – and a full day of endurance to replace it with if you don’t do the circuit.
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Soldier Boy Workout: Sample Workout Schedule
Monday: Payback Chest and Triceps
Tuesday: Payback Legs and Calves
Wednesday: Soldier Boy Circuit Test
Thursday: Payback Shoulders and Traps
Friday: Payback Back and Biceps
Saturday: Active Rest Day or HIIT
Sunday: Rest Day
Soldier Boy Workout: Payback Chest and Triceps
Warm Up:
2×25 Mountain Climbers
2×25 High Knees
2×25 Butt Kickers
OR
Cardio (Can be done before or after workout, or not at all)
Workout:
Bench Press
4×12, 10, 8, 5
Close Grip Bench Press
3×12, 10, 8
Weighted Dips
3×10-12
Cable Tricep Pushdowns (Rope)
3×15
Chest Flys (Cable)
3×15
Cable Kickbacks
3×10 each arm
Incline Dumbbell Press
3×15, 12, 10
[Optional] Cardio:
Complete 30-60 Minutes of Varied Cardio
Run/Walk, Elliptical, Bike, Row, Swim, etc.
Soldier Boy Workout: Payback Legs and Calves
Warm Up:
2×25 Mountain Climbers
2×25 High Knees
2×25 Butt Kickers
OR
Cardio (Can be done before or after workout, or not at all)
Workout:
Back Squats
4×12, 10, 8, 5
Leg Press
3×12, 10, 8
Seated Calf Raises
3×15-20
Hamstring Curls
3×15
Quad Raises
3×15
Double Unders
3×20
Hanging Leg Raises
3×20-25
[Optional] Cardio:
Complete 30-60 Minutes of Varied Cardio
Run/Walk, Elliptical, Bike, Row, Swim, etc.
Soldier Boy Workout: Soldier Boy 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!)
Soldier Boy Circuit Test: Complete 4 Rounds for Time
Run 400M
25 Kettlebell Swings
20 Push Ups
15 Goblet Squats
10 Pull Ups
5 Burpees
Soldier Boy Workout: Payback Shoulders and Traps
Warm Up:
2×25 Mountain Climbers
2×25 High Knees
2×25 Butt Kickers
OR
Cardio (Can be done before or after workout, or not at all)
Workout:
Overhead Press
4×12, 10, 8, 5
Barbell Shrugs
3×15, 12, 10
Upright Rows
3×10-12
Shoulder Front Raises
3×15
Kettlebell Swings
3×15
Hang Cleans
3×10
Weighted Sit Ups
3×20-25
[Optional] Cardio:
Complete 30-60 Minutes of Varied Cardio
Run/Walk, Elliptical, Bike, Row, Swim, etc.
Soldier Boy Workout: Payback Back and Biceps
Warm Up:
2×25 Mountain Climbers
2×25 High Knees
2×25 Butt Kickers
OR
Cardio (Can be done before or after workout, or not at all)
Workout:
Deadlift
4×12, 10, 8, 5
High Cable Curls
3×12, 10, 8
Chin Ups
3×10-12
Bent Over Rows
3×15
Cable Hammer Curls w/ Rope
3×15
Close Grip Cable Rows
3×10
Wide to Close Push Ups
3×20-30
[Optional] Cardio:
Complete 30-60 Minutes of Varied Cardio
Run/Walk, Elliptical, Bike, Row, Swim, etc.
Soldier Boy Workout Routine: Optional Hero 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
Soldier Boy Workout: Bonus 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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