Last updated on March 2nd, 2021 at 07:33 am
Black Panther and Killmonger weren’t enough for the SHJ Army.
We need more!
After Black Panther’s release I’ve had a flood of requests for more routines from the movie. One of which has repeatedly been Winston Duke. We’ve had Chadwick Boseman, Michael B. Jordan, and even a Black Panther hero workout – and now it’s time to get the big man himself on here!
Are you ready to train like M’Baku?
Winston Duke Stats:
Height: 6’4
Weight: (unlisted/approximate) 220 lbs.
Age: 31
Winston Duke is a big man!
He’s right there among some of the tallest guys we’ve seen on the site. The Mountain holds the tallest slot, but there’s a good handful at his range; like Dwayne Johnson, Joe Manganiello, Ben Affleck, Jason Momoa, and some others.
The average height is just below that at around 6’1-6’3 range with guys like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Joel Kinnaman, Tyler Hoechlin, Hugh Jackman, Stephen Amell, and so many more.
And we also have a shorter range of celebs with men like Zac Efron, Kit Harington, Daniel Radcliffe, Mark Wahlberg, and a decent amount of other dudes we’ve seen.
Either way though, don’t worry.
I write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
Winston Duke Diet and Nutrition
I actually found some really cool information about Winston Duke’s nutrition.
And by cool, I mean it fits right in with us at Superhero Jacked.
Here’s what I was able to find out:
“I’m in a cool place, kind of figuring out where I want my body to go next,” he says. He’s started by experimenting with intermittent fasting and low-carb variations to lean out a little bit. He’s switched to three meals per day which can be unlimited veggies and seafood, but cutting chicken, pork, and beef. “I want more of a natural, manageable diet,” he says. And it seems like it’s working out. “I feel I don’t have any kind of exhaustion from consuming too many carbs and producing too much insulin,” he explains.
Can someone say intermittent fasting, cyclical ketosis, and calorie awareness…!?
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), 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.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Curious what the Top Diets Among Celebrities actually are? Check it out.
Sustainability is key!
Take The Free Workout Placement Quiz and find the best free workout for you.
Winston Duke Workout Routine Research
Similar to Chadwick Boseman and Michael B. Jordan, Duke trained like a “Man-Ape” for his role as M’Baku.
Like many other celebs we’ve seen, his training volume was extremely high to get into “quick” shape, but something we wouldn’t find being very sustainable.
But, we’ll work with what we have!
Here’s a quick interview with People Magazine that shows him talking about his training towards the beginning:
He mentions his trainer even coming sometimes to train him at two thirty in the morning before he would go on set!
I’m not sure how many of you are training at that hour, so hopefully we can find another way to fit it in.
But, the important part to realize is how devoted these celebs are to their training – and how much they sacrifice and do to still fit it in.
Let’s do this!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Winston Duke Workout Routine
Training Volume:
4-6 days per week
Explanation:
Winston Duke trained a TON for his role. I’m going to program you 4 days of weights, and another 2 days can be added for MMA style training as well.
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 & tradition pyramid training, straight sets, super sets, progressive overload and more.
Winston Duke Workout Monday: Chest and Triceps
Warm Up:
Stretch
10 min incline walk
Workout:
Bench Press
5×12, 10, 8, 5, 3
Incline Dumbbell Press
3×12, 10, 8
Superset:
Chest Flyes and Hex Press
3×10
Dips
3×15
Overhead Tricep Extension
3×12,10,8
Close Grip Bench
3×10
Superset:
Cable Pushdowns and Cable Kickbacks
3×10
Winston Duke Workout Day Two: Back and Biceps
Warm Up:
Stretch
10 min incline walk
Workout:
Deadlift
5×12, 10, 8, 5, 1
Cable Rows
3×12, 10, 8
Superset:
T-Bar Row and Push Ups
3×10
Wide Grip Pull Ups
3×15
Preacher Curls
3×12,10,8
Overhead Cable Curls
3×10
Superset:
Cable Bicep Curls and Cable Hammer Curls
3×10
Winston Duke Workout Day Three: Shoulders and Traps
Warm Up:
Stretch
10 min incline walk
Workout:
Military Press
5×12, 10, 8, 5, 3
Shoulder Dumbbell Front Raise
3×12, 10, 8
Superset:
Shoulder Flyes and Arnold Press
3×10
Pull Ups
3×15
Barbell Shrugs
3×12,10,8
Hang Cleans
3×10
Superset:
Machine Shrugs and Dumbbell Shrugs
3×20
Winston Duke Workout Day Four: Legs and Calves
Warm Up:
Stretch
10 min incline walk
Workout:
Back Squat
5×12, 10, 8, 5, 3
Leg Press
3×12, 10, 8
Superset:
Lunges and Front Squat
3×10
Hack Squat
3×12
Calf Raises (Heavy)
3×12,10,8
Hamstring Curls
3×10
Superset:
Leg Curl Machine and Calf Raises (Light)
3×10
Winston Duke Workout Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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