Last updated on February 20th, 2021 at 09:20 am

Can I point out that it looks like Fisher is in a CrossFit styled gym?

Are we going to just pretend Ray Fisher doesn’t look like he really is half machine?

I mean, the dude is freakin’ jacked….Superhero Jacked…!

For those of you who did not know, Fisher was also pretty stoked to be put in a role like this.  He says:

“I didn’t know the extent to which DC and WB had planned on taking my character. When I signed on, I just wanted to be part of this world. But that specific information, I found out then and there. I didn’t think I’d be getting my own stand-alone film. I’m a long-game player and didn’t see any of this happening until at least my 40’s. It’s a huge honor, but a bit of pressure comes along with it. My mind is just boggled right now.”

I mean, sure, anyone actor who gets casted in a high paying and amazing film like this will probably be pretty excited, but I like to put importance on the fact that he says “I just wanted to be a part of this world.”.

Ray Fisher Stats

Height: 6’4

Weight: (approximate) 212 lbs.

Age: 29

Ray Fisher is a pretty big boy.  He’s up there with guys like Dwayne “The Rock” Johnson, Jason Momoa, and Ben Affleck (although they’re not quite at the level of Batista aka Drax the Destroyer).  They stand a bit above the average dudes like Henry Cavill, Brad Pitt, Hugh Jackman and Matt Damon – and well above guys like Mark Wahlberg, Zac Efron, Kit Harington and Tom Holland.

But, like always (I feel like I’m saying this quite often), this is just to give you a nice perspective of where these specific SuperHumans fall in the ranks of the others we have analyzed.  It is no bearing on the workout routine and what it will do for you.  Any height and weight can utilize this.

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Ray Fisher Diet and Nutrition

Fisher definitely did a significant amount of clean bulking.  Like what we’ve seen from a bunch of other SuperHumans, it is important to eat a good amount of clean calories, while making sure we’re still cutting fat in the process of toning and building our muscle.

We all know my favorite example is Hugh Jackman, because he utilized intermittent fasting, like Terry Crews, after having it programmed for him by Dwayne Johnson for his role as Wolverine.

But, it’s important to combine that with a few of the other pillars we talk about in the Nutritional Guidelines of our SuperHuman Diet at SHJ.  We wouldn’t want to just wing it…as we know we cannot out train/out run our nutrition, right?

Well, I hope so…

It’s also especially important to keep an eye on our daily protein intake while attempting to clean bulk the way we’d have to in order to look like Fisher.  We definitely need to feed our muscles.

Here’s a quote from Fisher on how much he had to eat to bulk up:

I started eating anything I could get my hands on. I was eating steaks for breakfast. Protein drinks on top of that.

Sounds a lot like the pain in the butt Jackman describes when trying to fit in 5000+ calories in an un-fasted window of only 6 hours!

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Ray Fisher Workout Routine Research

Did you guys see that I pointed out Ray Fisher seemed to be in a CrossFit styled gym in the picture of him sporting his 8-pack abs?

It’s just an observation, but some may also call it an educated guess.

It won’t really change much about the research, because I always like to incorporate circuit training and compound lifts into the routines anyways, but it is something that’s fun to point out.

Here’s a quote from Fisher about his workout when getting ready for his role as Ali:

Ali never lifted weights. But he had a naturally bigger frame than I did, so in order for me to get to his size I had to lift — bench presses, curls, squats, calf raises. I had to get used to a new body.

Pretty typical lifts.  Things we’re used to seeing.

But, we also know that his training became a bit more diverse for Justice League; now incorporating more compound lifting, and circuit training to shred and tone his body with a clean bulk.

I mean, being one of the founding members of the Justice League is a pretty freakin’ elite group, and that’s why I’d think you have to train your ass off.

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The Ray Fisher Workout Routine

Training Volume:

3 Days on and One Day Off

Explanation:

We’ll be revolving our routine around our compound lifts and olympic lifts.  Our compounds and olympic lifts will rule the start of our routine, and will be followed up by a circuit styled training to incorporate our cardio.

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Day One: Deadlifts

Warm Up

5-10 minutes of stretching

800m jog

3×10 Pull Ups

3×20 Push Ups

Workout

Deadlifts

5×10,8,5,3,1

Barbell Bicep Curls

3×10

Barbell Rows

3×10

Straight Leg Deadlifts

3×10

Circuit

21-15-9

(First Set 21 of each, Second Set 15 of each, Third Set 9 of each)

Deadlifts @135 lbs. and Box Jumps

Day Two: Bench Press

Warm Up

5-10 minutes of stretching

800m jog

3×10 Pull Ups

3×20 Push Ups

Workout

Bench Press

5×10,8,5,3,1

Close Grip Bench Press

3×10

Dips

3×10-15

Skull Crushers

3×12

Circuit

60 Calorie Row (or jog)

50 Push Ups

40 Wall Balls

30 Dips

20 Burpees

10 DB Snatches each Arm (20-50 lbs.)

Day Three: Military Press

Warm Up

5-10 minutes of stretching

800m jog

3×10 Pull Ups

3×20 Push Ups

Workout

Military Press

5×10,8,5,3,1

Barbell Shrugs

3×15

Arnold Press

3×10

Power Cleans

3×10

Circuit

3 Rounds for Time

400m run

15 Power Cleans @95 lbs.

12 Kettlebell Swings

10 Lunges @95 lbs.

Day Four: Off Day

Take a break.

Do some yoga or meditating.

Unleash that inner machine.

Day Five: Squats

Warm Up

5-10 minutes of stretching

800m jog

3×10 Pull Ups

3×15 Air Squats

3×20 Push Ups

Workout

Back Squats

5×10,8,5,3,1

Weighted Step Ups

3×10

Weighted Lunges

3×12

Front Squats

3×10

Circuit

21-15-9

Front Squats@95 lbs and Pull Ups

Day Five: Power Cleans

Warm Up

5-10 minutes of stretching

800m jog

3×10 Pull Ups

3×15 Air Squats

3×20 Push Ups

Workout

Power Cleans

5×10,8,5,3,3

Light Front Squats

3×10

Clean and Squats

3×10

Power Clean and Press

3×10

Circuit

60 Calorie Row (or jog)

50 Light Clean and Press

40 Air Squats

30 Double Unders (Jump Rope)

20 Heavy Power Cleans

10 Burpees

Day Six: Light Full Body Day

Warm Up

5-10 minutes of stretching

800m jog

3×10 Pull Ups

3×15 Air Squats

3×20 Push Ups

Workout

Light Front Squats

3×10

Light Straight Leg Deadlift

3×10

Light Overhead Squats

3×10

Dumbbell Bicep Curl Step Ups (on a box)

3×12

Circuit

5 Rounds for Time

25 Calorie Jog

25 Light Deadlifts @95-135 lbs.

25 Pull Ups

25 Box Jumps

25 Push Ups

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