Last week we had our Ghostface Inspired Workout and I promised we’d be getting four straight weeks of awesome – so we’re back for the second.
I figured we’d come in hot this week, with one of the best of all of them: Jason Voorhees!
You guys have asked for this one quite a bit, actually – but never enough to fully put him at the head of the list and allow me to get him in during the Halloween season.
But this year, I am actually slightly caught up on our workouts, and I can prioritize some fun for us like this theme we’re bringing in.
Just to be clear, though: we are DEFINITELY training with weights to accomplish the goals for this workout – so if you’re looking for bodyweight training you’ll want to dive back into the calisthenics workouts database.
Jason Voorhees Stats:
Real Name: Jason Voorhees
Height: 6’3’6’6 (7+” as Jason X’3)
Weight: 230-275 lbs.
Movies: Friday the 13th
Powers: Yes
Jason is a behemoth. He would be considered one in all of our Workout Databases, even the Anime Workouts Database (where we have even more behemoths than the superheroes.
He also weighs nearly 300 pounds on the higher end, carrying a ton of mass on him.
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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Jason Voorhees 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 SHJ Program Quiz and find the perfect program for YOU.
Jason Voorhees 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 Jason we’ll be pulling from multiple Wiki Fandom pages, but mainly his Friday the 13th Fandom – which starts with this:
Jason Voorhees is the main antagonist and centerpiece of the Friday the 13th franchise and the secondary antagonist of the crossover film Freddy vs. Jason. He was an almost completely silent, undead and seemingly unstoppable killing machine. Jason was an iconic madman who haunts Camp Crystal Lake and the surrounding area, driven to slaughter anyone he encounters by a burning need to avenge the death of his beloved mother, Pamela Voorhees. A prolific serial killer, Jason Voorhees has killed well over 200 people, (some of which are completely off screen) over the years.
This doesn’t even begin to tell us how powerful Jason is, but we’ll get to that.
We don’t actually have an appearance section to break down for him, but I’m hopeful that it should be pretty obvious.
When we move down to Jason’s powers and abilities they do break down his pain resistance (of course), his stealth, intelligence, immortality, resurrection, supernatural durability, teleportation (potentially), and more!
But what we want to really focus on is his strength.
Here’s how they break it down for us:
Superhuman Strength: In Part 2, Jason was shown to have some sort of enhanced strength capable of impaling victims with ease and was capable of breaking out a window with a single shot and his fist was barely formed and within Part III was capable of crushing someone’s head while lifting them and later throwing said 100+ pound man through a window, and finally in Part IV he was able to twist a man’s head around along with a hacksaw, crushing a teenager’s skull against a wall, being able to break through a window and throw girl out of said window with ease, and was able to smash through a door completely demolishing it. Thus making it his default strength, for when he was alive as he was rarely overpowered by normal individuals.
And that’s not all…
They give a second section about his Supernatural Strength, which we’ll add, even though we clearly already have more than enough to build on.
Here’s what they tell us for that section:
Supernatural Strength: After becoming a revenant zombie, Jason’s superhuman physical strength has become titanic, and immediately demonstrated his newfound power by punching right through Tommy’s friend’s body and gouging his heart out with a single punch. Jason is capable of sending his victims flying through the air. His feats of strength include going through concrete, decapitating someone with a single punch, freeing himself when he was pinned by a fallen tree and can break humans in half as well as rip limbs from their bodies just small portion of his new zombie strength, as he tossed a man with a single thrust and ripped his arm off in the process and then proceeded to decapitate three people with a single machete slash, smashed a girls head against a metal wall protruding her facial expression through it, and is able to twist a girls head off without any effort, and is able to break Officer Mike Garris in half by bending him backwards.
If you don’t understand why we’re using weights for this one, I don’t know what to tell you.
This means the goals for our Jason Voorhees Inspired Workout are:
- Jason’s Massive Muscular Appearance (Mass Gain)
- Jason’s Superhuman Strength
- Jason’s Durability (More Mass)
The goal is muscle and mass.
Not sure how to make that any more clear than that, but that’s what we’re shooting for – so if you’re not ready to become a behemoth – this program probably isn’t for you.
That said, you can also start with our Beginner Behemoth Workout if you don’t want to dive right into a high volume, heavy program like this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Jason Voorhees Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we are using a Bro-Split, but we’re mixing in Reverse Pyramid Training and going HEAVY! We’re also going all in on 13, for obvious reasons, and having our Friday the 13th Circuit Test to do weekly, biweekly or monthly as our fifth day of the week.
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Jason Voorhees Workout: Sample Workout Schedule
Monday: Crystal Lake Bench Press Day
Tuesday: Crystal Lake Squat Day
Wednesday: Friday the 13th Circuit Test
Thursday: Crystal Lake Overhead Press Day
Friday: Crystal Lake Deadlift Day
Saturday: Active Rest Day or Endurance Work
Sunday: Rest Day
Jason Voorhees Workout: Crystal Lake Bench Press Day
Warm Up:
10-15 Minute Incline Walk or Walk/Jog
Definitely do NOT swim.
Barbell Bench Press:
Warm Up: 3-5 Sets
Reverse Pyramid Training: 4×6, 8, 10, 13
Accessory Work:
Cable Tricep Pushdowns
3×13, 10, 8
Incline Dumbbell Bench Press
3×13, 10, 8
Cable Chest Flys
3×13
Skull Crushers
3×13
Weighted Dips
3×5-13
Jason Voorhees Workout: Crystal Lake Squat Day
Warm Up:
10-15 Minute Incline Walk or Walk/Jog
Definitely do NOT swim.
Barbell Back Squats:
Warm Up: 3-5 Sets
Reverse Pyramid Training: 4×6, 8, 10, 13
Accessory Work:
Leg Press
3×13, 10, 8
Glute Bridges
3×13, 10, 8
Hamstring Curls
3×13
Quad Extensions
3×13
Heavy Cable Crunches
3×25
Jason Voorhees Workout: Friday the 13th 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!)
Final Boss Circuit Test: Complete 3 Rounds for Time
25 Kettlebell Swings
20 Weighted Sit Ups
15 DB Curl to Press
10 Weighted Chin Ups
Jason Voorhees Workout: Crystal Lake Overhead Press Day
Warm Up:
10-15 Minute Incline Walk or Walk/Jog
Definitely do NOT swim.
Overhead Press:
Warm Up: 3-5 Sets
Reverse Pyramid Training: 4×6, 8, 10, 13
Accessory Work:
Barbell Shrugs
3×13, 10, 8
Shoulder Front Raises
3×13, 10, 8
Lateral Raises
3×13
Arnold Press
3×13
Russian Twists
3×30
Jason Voorhees Workout: Crystal Lake Deadlift Day
Warm Up (or Optional Cardio):
10-15 Minute Incline Walk or Walk/Jog
Definitely do NOT swim.
Deadlifts:
Warm Up: 3-5 Sets
Reverse Pyramid Training: 4×6, 8, 10, 13
Accessory Work:
Bent Over Barbell Rows
3×13, 10, 8
Wide Grip Pulldowns
3×13, 10, 8
Alternating Dumbbell Curls
3×13 each arm
High Cable Curls
3×13
Weighted Chin Ups
3×5-13
Jason Voorhees Workout: Optional Endurance Training
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
Jason Voorhees 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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