Source: homank76

How to Train Like your Favorite Avenger

The Hulk, Captain America or Black Panther? Find out which Superhero you are most like and learn how to train like them!

Train Like Cap

If you idolise the physique of Captain America, then you are idolising the quintessential comic book physique. Large muscles, little to no body fat, and a jaw of steel. Training like Cap should be very similar to training like Black Panther, training for hypertrophy. The difference between the two superheroes would be the nutrition side of things.

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S.H.I.E.L.D. has fallen. #CaptainAmerica #Marvel

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You would also need to follow a bulk and cut. Training to build muscle (AKA Hulk training) then follow that up with a cut, where you lift lighter weights, concentrate on cardio more, and lower your calorie intake week by week until you have peaked.

We will quickly go through a Captain America workout for when you’re cutting (when bulking just follow the Incredible Hulk program). The program will be a push/pull program with HIIT cardio added at the end to burn extra calories.

Day One

  • Barbell Squats 3 x 8-12
  • Walking Lunges 4 x 20
  • Bench Press 3 x 8-12
  • Seated Shoulder Press 3 x 8-12
  • Plank
  • HIIT Bike 20 minutes

Day Two

  • Deadlifts 3 x 8-10
  • Seated Leg Curls 3 x 8-12
  • Lat Pulldown 3 x 8-12
  • Seated Cable Row 3 x 8-12
  • Reverse Crunches 3 x 20
  • HIIT Treadmill 20 minutes

Day Three      

  • Rest

Day Four

  • Leg Press 3 x 8-12
  • Leg Extension 3 x 8-12
  • Bodyweight Dips 3 x 8-12 (weighted or assisted depending on your level)
  • Close-Grip Bench Press 3 x 8-12
  • Barbell Shrugs 3 x 10
  • Long Arm Crunches 3 x 20
  • HIIT Elliptical 20 minutes

Day Five

  • Romanian Deadlifts 3 x 8-12
  • Good Mornings 3 x 20
  • Pull Ups 3 x 8-12 (weighted or assisted depending on your level)
  • Single Arm Dumbbell Rows 3 x 10 (each)
  • Bicep Curls 3 x 12-15
  • Russian Twists 3 x 20
  • HIIT Treadmill 20 minutes

Day Six

  • Rest

Day Seven

  • 20-60 minutes low intensity cardio


Training like your favorite superhero is a great motivation although it can also discourage you. If you have a body build to be a Hulk it might be hard to achieve a Black Panther physique (although not impossible!). As for everything in life, show a lot of dedications, make sure to follow your workout program and steer clear of extra calories. If you follow matc your body type to one of our training programs and a proper diet you will definitely reach your workout goals. Good luck!

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