Arachne Workout: Train like Marvel’s Julia Carpenter!

Being that we’re on a kick bringing more and more characters into our Marvel Inspired Workouts right now, it only makes sense to keep the Madame Web characters coming in!

We’ve had quite a few already, but now it’s definitely time for Julia Carpenter’s Arachne to make her way into the site.

If you want to see all the characters we’ve had so far, and the news ones as they come in, make sure to also check out the Spider-Family Inspired Workouts inside the Superhero Workouts Database.

That said, this one is actually going to be built around bodyweight training, so Arachne will be also landing inside of our Calisthenics Workouts Database as well.

Arachne Stats:

Real Name: Julia Carpenter

Height: 5’9

Weight: 140 lbs.

Comics: Marvel Comics

Powers: Yes

Arachne is actually pretty tall compared to female anime characters, only standing around 9 inches under what we’d consider a behemoth in our Anime Workouts Database.

And at 140 pounds she holds a decent amount of muscle considering her lean and toned aesthetic.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Arachne Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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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Arachne 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 Arachne, specifically Julia Carpenter, I’ll be pulling from her Wiki Fandom page, starting with this:

Julia Carpenter, also known as Spider-Woman, is a woman of many talents encompassing roles as a mother, a government agent, and superhero. Born and raised in LA, Julia’s life took a turn when she married Larry Carpenter and had a daughter named Rachel. However, her marriage ended in divorce, leading Julia to focus on raising her daughter alone.

She gained her powers through a government experiment, where they “accidentally” injected Julia with a serum made from a mix of spider venom and exotic plant extracts, which gave Julia powers very similar to those of Spider-Man. She found herself embroiled in superhero conflicts such as the Secret Wars and membership in teams like Freedom Force and Iron Man’s Force Works. She faced off against adversaries like Death-Web and encountered personal challenges, including the loss of her powers and subsequent paralysis. Gaining her powers again she took the new moniker Arachne.

This doesn’t tell us much about what we’ll need to build our workout around, but I did want to give a bit of a background for Julia Carpenter’s comic background as both Spider-Woman and Arachne.

Arachne’s appearance is pretty clear, and cosplay will be a big factor in what we’re working around when it comes to our goals, but I will also be breaking down a ton o information about her powers and abilities.

They start off with some information about her inheriting the Madam Web and Psionic abilities:

Madame Web: As Cassandra Webb died, she passed on her abilities as Madame Web to Julia. By inheriting this psychic power, Julia became physically blind but greatly increased her psionic abilities.

Psionic Powers: Some of Julia’s spider-like abilities are the results of developed psionic capabilities rather than her physical attributes.

But what we’ll REALLY need to consider are her powers related to her Spider Psychology:

Superhuman Strength: Julia possesses superhuman strength enabling her to lift at least 10 tons.

Superhuman Speed: Julia is capable of running and moving at speeds considerably greater than the finest human athlete.

Superhuman Stamina: Julia’s musculature produces less fatigue toxins during physical activity than the musculature of an ordinary human. She can physically exert herself at peak capacity for several hours before fatigue begins to impair her.

Superhuman Agility: Julia’s agility, balance, and bodily coordination are enhanced to levels that are beyond the natural physical limits of even the finest human athlete.

Superhuman Reflexes: Julia’s natural reaction time is enhanced to a level that is beyond the natural physical limits of even the finest human athlete.

Regeneration: If injured, Julia is able to recover from mild to moderate injuries somewhat faster and more efficiently than an ordinary human. She is capable of fully healing on her own in a matter of days that would require an ordinary human to undergo surgery. Julia is also physically immune to all known types of poisons.

We’re clearly dealing with an extremely powerful character.

BUT, I want to keep this one to a beginner to intermediate level, so we’ll be focusing on her aesthetic as the main priority and then her powers as a secondary goal to base the format of her training on.

That said, the goals of our Arachne Inspired Workout are:

• Arachne’s Slim and Toned but Muscular Aesthetic
• Arachne’s Superhuman Strength, Agility and Stamina
• Arachne’s Spidey Mobility and Acrobatic Skills

So while I’ll do my best to keep it to a beginner to intermediate level, if it does seem a bit daunting for you, you can also start with our Beginner Ninja Workout or even our Beginner Speedster Workout and work your way up to this one.

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Arachne Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we have 3 days of Spidey Calisthenics that you can easily scale up or down with by cutting the circuit and cardio from, and on top of that you’ll have a day devoted to endurance, and a final day you can use your Julia Carpenter Circuit Test for either weekly or biweekly.

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.

Arachne Workout: Sample Schedule

Monday: Spidey Calisthenics A

Tuesday: Julia Carpenter Circuit Test OR Endurance Day

Wednesday: Spidey Calisthenics A

Thursday: Madame Web Endurance Training

Friday: Spidey Calisthenics A

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Arachne Workout: Spidey Calisthenics A

Warm Up:

Slow Jog 800M

Circuit: 4 Rounds

400m run

15 Jump Squats

100 Jump Ropes

100m Sprint

15 Box Jumps

Workout:

Push Ups

4×20-30

Bodyweight Rows

4×10-15

Mountain Climbers

4×25

Hollow Holds

4×30-60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Arachne Workout: Julia Carpenter 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!)

Julia Carpenter Circuit Test: Complete for Time

Run 1 Miles

Complete 4 Rounds:

30 Air Squats

25 Sit Ups

20 Push Ups

15 Plank To Push Ups

10 Bodyweight Rows

Arachne Workout: Spidey Calisthenics B

Warm Up:

Slow Jog 800M

Circuit: 4 Rounds

400m run

15 Jumping Lunges

100 Jump Ropes

100m Sprint

15 Air Squats

Workout:

Glute Bridges

4×15-20

Dips

4×12

[Hanging or Lying] Leg Raises

4×20

Plank Holds

4×60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Arachne Workout: Madame Web Endurance Training

Choose between one of the below cardio training styles or use the bonus activity resources at the end of the workout to find other HIIT options.

Long Distance Cardio:

Run a 5k (3.1 miles)

High Intensity Interval Training:

60 minutes on and off cardio

1 min on: Run 5.5-9 mph

1 min off: Run 2.5-3.5 mph

Arachne Workout: Spidey Calisthenics C

Warm Up:

Slow Jog 800M

Circuit: 4 Rounds

400m run

10 Pistol Squats (each leg)

100 Jump Ropes

100m Sprint

15 Weighted Step Ups

Workout:

Pull Ups

4×10-15

3 Point Pause Squats

4×12

Sit Ups

4×25

Superman Hold

4×30-60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Arachne Workout: Optional Endurance Bonus Resources

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

Arachne 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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