It feels like a sin to not have our favorite Wakandan giant inside our Superhero Inspired Workouts.
I’m always trying to bring in more superhero (and villain) workouts; but with the nature of comics it makes it much harder to bring in relevant characters compared to the vast amount of anime characters that are constantly being requested.
That said, I’m making it a point to bring in ANY popular comic book characters that pop up.
And M’Baku is definitely relevant.
M’Baku Stats:
Real Name: M’Baku
Height: 7′
Weight: 355 lbs.
Comics: Marvel
Powers: Yes
M’Baku is absolutely gigantic.
He’d be categorized as a behemoth in both our Superhero Inspired Workouts AND Anime Inspired Workouts Databases.
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 Marvel Workout Booklet and Unleash Your Inner Superhero!
M’Baku 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 Marvel Workout Placement Quiz Now!
M’Baku 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 M’Baku we’ll be pulling right from his Wiki Fandom page.
They don’t start with an intro bio, which is what we’re used to starting with, but they do give a little intro history for M’Baku here:
M’Baku was born and raised in the Jabari Village within the nation of Wakanda, Africa. He was one of the greatest warriors of the African nation Wakanda, second only to T’Challa, the Black Panther himself. While the Panther, King of Wakanda, was on leave from his royal duties to serve the Avengers in America, the ambitious M’Baku plotted to usurp the throne. The Wakandan culture evolved from a hunter-warrior society and was traditionally ruled by its greatest warrior. The Black Panther outlawed the rival White Gorilla cult from Wakanda while the Panther cult was dominant. M’Baku flouted T’Challa’s edicts and revived the White Gorilla cult, personally stalking and killing one of the rare white gorillas living in the jungles near Wakanda. Bathing in the gorilla’s blood and eating the gorilla’s flesh mystically conferred its great strength upon M’Baku.
When we move down into his powers and abilities they start to tell us a little about his overall powers (and where they come from):
Man-Ape possesses various superhuman abilities as the result of a magical ritual of transference with the sacred White Gorilla.
And, before I break down all those powers that come from the sacred White Gorilla, I also want to discuss some of his “abilities”:
Man-Ape is a seasoned warrior and skilled hand to hand combatant. Since gaining his powers, he’s become an even more formidable combatant.
We obviously know we’re working around his massive physique as well, and this one will be build to gain mass.
That said, here are the abilities from the White Gorilla:
Superhuman Strength: Due to the ritual, Man-Ape possesses superhuman strength enabling him to lift up to about 2 tons.
Superhuman Stamina: Man-Ape’s advanced musculature produces less fatigue toxins during physical activity than the musculature of an ordinary human. He can physically exert himself at peak capacity for up to a day before the build up of fatigue toxins in his bloodstream begins to impair him.
Superhuman Agility: Man-Ape’s agility, balance, and bodily coordination are enhanced to levels that are significantly beyond the natural physical limits of even the finest human athlete.
Superhuman Durability: Man-Ape’s bodily tissues are somewhat harder and more resistant to certain types of injury than the body of an ordinary human; however, he is far from invulnerable. Man-Ape’s body is more resistant to blunt force and impact trauma than the body of an ordinary human. For example, he can withstand being hit repeatedly by a superhumanly strong adversary or falling from a height of several stories with little to no injury to show for it, whereas an ordinary human would be severely injured or killed.
We can clearly see we’re looking to get massive and strong.
The goals for our M’Baku Inspired Workout are:
- M’Baku’s Massive Muscular Physique
- M’Baku’s Superhuman Strength and Agility
- M’Baki’s Superhuman Endurance
We can work to build our mass, strength and agility with heavy weight training; and then we’ll have some endurance work paired on top.
So if you’re not ready for to lift heavy, you’ve come to the wrong place and should probably head into our calisthenics workouts – or even start with our Beginner Behemoth Workout.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
M’Baku Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’re training with a 5 day weightlifting split we’ve seen used by guys like Dwayne Johnson and monsters that are the big behemoths of our celebrity workout research. If you want to tack on some extra cardio you can to keep lean (guys like Johnson often do 30-45 minutes on the elliptical or treadmill), but it’s not necessary at all if your nutrition is on point.
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.
M’Baku Workout: Sample Schedule
Monday: White Gorilla Chest Day
Tuesday: White Gorilla Leg Day
Wednesday: White Gorilla Arm Day
Thursday: White Gorilla Shoulder Day
Friday: White Gorilla Back Day
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
M’Baku Workout: White Gorilla Chest Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Bench Press (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Incline Dumbbell Press
3×12, 10, 8
Cable Chest Flys
3×12, 10, 8
Weighted Dips
3×10
Decline Hammer Strength
3×10
M’Baku Workout: White Gorilla Leg Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Back Squats (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Leg Press
3×12, 10, 8
Hamstring Curls
3×12, 10, 8
Seated Calf Raises
3×10
Quad Extensions
3×10
M’Baku Workout: White Gorilla Arm Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lifts:
Preacher Curls (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Overhead Tricep Extension (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
DB Hammer Curls
3×12, 10, 8 each arm
Cable Tricep Pushdowns
3×12, 10, 8
Chin Ups
3×10
Close to Wide Push Ups
3×30
M’Baku Workout: White Gorilla Shoulder Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Overhead Press (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Barbell Shrugs
3×12, 10, 8
Front Raises (DB)
3×12, 10, 8
Seated Arnold Press (Light)
3×10
Hang Cleans
3×8
M’Baku Workout: White Gorilla Back Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Deadlift (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Bent Over Barbell Rows
3×12, 10, 8
Wide Grip Pulldowns
3×12, 10, 8
Close Cable Rows
3×10
Lateral Raises
3×15
M’Baku Workout: 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
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL MARVEL WORKOUT BOOKLET!
More than 10 Workouts for Future Avengers, SHIELD Agents, X-Men, New Warriors, Nova Corps and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
