Ghost-Maker Workout: Train like Batman Villain turned Sidekick!

Last updated on January 2nd, 2023 at 12:51 pm

It’s time for a new DC Comics vigilante to make his way into our Superhero Workouts.

Ghost-Maker is part of the Bat-Family, starting as a villain and eventually becoming a leader within Batman Incorporated.

He’s another acrobat that joins our Batman characters, Nightwings and more – and we’ll be building this one out to be a part of our calisthenics workouts here at SHJ.

That’s right bodyweight members of The SHJ Army, this one is going to be good.

Ghost-Maker Stats:

Real Name: Minhkhoa “Khoa” Khan

Height: N/A

Weight: N/A

Comics: DC Comics

Powers: No

I couldn’t find any specific information about Ghost Maker’s height and weight but he comes in looking around average height, if not a bit shorter than we’re used to.

His weight looks like it would be fairly average as well considering his ripped muscular physique, so we’re going ton be building around that with this one moving forward.

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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Ghost-Maker 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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Ghost-Maker 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 Ghost-Maker we’ll be pulling right from his Wiki Fandom starting with his bio section that tells us this:

Minhkhoa “Khoa” Khan is the Ghost-Maker, a vigilante who trained with several of Batman’s mentors around the world. A rival of the Dark Knight since his youth, he is a radical crime fighter who will not hesitate to kill if deemed necessary and sees crime-fighting as an art rather than a duty.

We can also clearly see his physique in the first picture is shredded like a more slim Nightwing, which is something we’ll definitely be utilizing to build this one out.

When we move into his abilities section they give us a long list that we’ll need to break up to fully make use of.

Here’s how they start us off:

• Acrobatics
• Computer Hacking: Ghost-Maker has a network implanted in his suit called the Ghostnet. Thanks to it, he was able to infiltrate the networks of Gotham’s criminal underworld. He also tricked an expert hacker like Barbara Gordon, and Batman told Barbara to shut her systems down when he saw the Ghost-Maker was in town, as his Ghostnet could take over Oracle’s computers.
• Interrogation
• Intimidation: Ghost-Maker heavily intimidated a crooked GCPD agent for information about Clownhunter.
• Investigation
• Martial Arts: Ghost-Maker is a master martial artist, having trained with many mentors of Batman. He is skilled enough to match Bruce in combat. He is trained in multiple forms of martial arts, stating he wanted to try three new forms of martial arts on Bruce, when challenging him. Ghost-Maker even gained the upper hand against Deathstroke, during a brief encounter. Although, Ghost-Maker did confirm that Slade was not acting like himself.
• Medical Science
• Meditation: He uses his self-indulgence in the pleasures of the flesh as a form of meditation, managing to solve crimes in his mind in the meantime.
  
• Swordsmanship: Ghost-Maker is a master swordsman, capable of matching Batman in a sword dual, even being able to tag him.

For this our main points are going to be the acrobatics, swordsmanship and martial arts, emphasis on the acrobatics.

On top of that we’ll finish off with his conditioning and physical attributes.

Here’s how they break that down for us:

• Peak Human Condition: He’s able to sustain a fight against Batman on the same level of the Dark Knight. He did it multiple times in the past, and also trained with many of the Caped Crusader’s mentors.
  • Peak Human Agility
  • Peak Human Durability
  • Peak Human Reflexes
  • Peak Human Speed
  • Peak Human Stamina

As I mentioned above we’ll be using calisthenics for this one, and I’ll also be pulling from from gymnast routines and acrobats that we’ve actually had featured on the site in our Celebrity Workouts.

This one will be fairly difficult to jump right into but I’d rank it around an intermediate to advanced difficulty.

If you’d like to start with our Beginner Ninja Workout that would be your best bet to eventually work your way up to our Ghost-Maker routine.

The goals for our Ghost-Maker Inspired Workout are going to be:

• Ghost Maker’s Slim and Shredded Physique
• Ghost Maker’s Acrobatic Abilities
• Ghost-Maker’s Speed and Stamina

Nothing we’re not used to among our superheroes.

But be ready for some fun mixup of calisthenics, core and cardio.

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Ghost-Maker Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training, mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Swordsman Circuit Test (which will also be sticking to calisthenics and 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.

Ghost-Maker Workout: Sample Schedule

Monday: Acrobat Calisthenics A

Tuesday: Swordsman Circuit Test

Wednesday: Acrobat Calisthenics B

Thursday: Vigilante Endurance Work

Friday: Acrobat Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Ghost-Maker Workout: Acrobat Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ghost-Maker Workout: Swordsman 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!)

Swordsman Circuit Test: Complete 2 Rounds for Time

800M Run

50 Push Ups

40 Sit Ups

30 Double Unders

20 Hanging Leg Raises (or Lying)

10 Box Jumps

Ghost-Maker Workout: Acrobat Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ghost-Maker Workout: Vigilante 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

Ghost-Maker Workout: Acrobat Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ghost-Maker Workout: 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

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