The Spider-Man Workout – Be a Game Character
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When you think of Spider-Man, you think of a relatively skinny, acrobatic dude flying and flipping through the air on web lines. However, a lot of people forget that, among other things, Spider-Man actually has super strength, as well! Sure, he may be eclipsed by characters like Thor, and the Hulk, but he’s packing some serious power of his own. So, for our workout plan, while we may not be looking to bulk up significantly, we do want to build some serious power of OUR own. To do so, we’re going to be doing a combination of bodyweight work, and standard weightlifting.
As with all workouts, make sure you Warm Up before exercising, and Cool Down afterwards. For dietary concerns, make sure you check out Macros and You! and The Fighter Diet.
Note: This workout, like most, is split into four tiers in order to easily plug into the RPG Fitness workout system. For the weightlifting portions, stick with the guidelines for “The Warrior Workout” in that volume.
Workout Type: Station – Perform all sets and repetitions of an exercise before moving on to the next exercise.
Equipment Required: Pull Up Bar Squat Rack Bench Barbell and Weights
Towel
Strength
Level 1 (Beginner):
Workout A:
5×5 Deadlifts 5×5 Bench Press 5×5 Chair-Assisted Pull Ups 5×5 Wall Push Ups
5×5-10 Second Planks
Workout B:
5×5 Back Squat 5×5 Hang Clean
5×5-10 Calf Raises
5×5-10 Bodyweight Squats
5×5-10 Leg Lifts
Level 2 (Intermediate):
Workout A:
5×5 Deadlifts 5×5 Bench Press 5×5 Pull Ups 5×5 Pike Push Ups
5×10 Second Tuck Front Lever
Workout B:
5×5 Back Squat 5×5 Hang Clean
5×5-10 One-Legged Calf Raises
5×5-10 Tuck Jumps
5×5-10 Hanging Leg Lifts
Level 3 (Advanced):
Workout A:
5×5 Deadlifts 5×5 Bench Press 5×5-10 Pull Ups 5×3-5 Handstand Push Ups 5×5 Chin Ups
5×10 Second Half-Tuck Front Lever (move towards one leg untucked)
Workout B:
5×5 Back Squat 5×5 Hang Clean
5×10-25 Calf Bounces
5×5-10 Tuck Jumps
5×5 Pistol Squats
5×5-10 Toes-To-Bar
Level 4 (Friendly Neighborhood Spider):
Workout A:
5×5 Deadlifts 5×5 Bench Press 5×10 Pull Ups 5×5-10 Handstand Push Ups 5×10 Chin Ups
5×10-20 Second Front Lever
Workout B:
5×5 Back Squat 5×5 Hang Clean
5×10-25 One-Legged Calf Bounces
5×10 Tuck Jumps
5×5 Pistol Squats
5×5-10 Toes-To-Bar (with ankle weights)
Strength Notes:
For the weighted exercises, just start at a weight you can comfortably perform (even if it’s just the bar,) and shoot to increase the weight on each lift by five pounds every week. For everything else, hit at least the minimum number of reps for each set, but don’t be afraid to bang out more than the maximum. Also, pay attention to what your body says, we start incorporating some lower body plyometrics at the later levels to give you some serious jumping capabilities, but this is high impact so make sure you don’t hurt yourself.
Cardio
Level 1 (Beginner):
20-30 Minute Walk
Level 2 (Intermediate):
20-30 Minute Jog
Level 3 (Advanced):
30 minute jog
4 minutes 20-20 interval skipping (skip as fast as you can for 20 seconds, rest for 20 seconds, repeat for four minutes total)
Level Four (Friendly Neighborhood Spider):
30 minute jog
4 minutes Tabata interval skipping (skip as fast as you can for 20 seconds, rest for 10 seconds, repeat for four minutes total)
Cardio Notes: While the skipping may seem silly, it’s actually going to seriously increase your explosiveness in forward movement, as well as help to further increase your jump height. You can replace the skipping with sprinting every other cardio workout, if you’d like, but make sure you skip for at least some of your workouts (even if you feel silly.)
Schedule:
Day 1: Strength A Day 2: Strength B Day 3: Cardio Day 4: Rest Day 5: Strength A Day 6: Strength B
Day 7: Rest
Schedule Notes:
Feel free to do cardio again on day 7 if you’d like, but just take an extra rest day after that before moving back to day 1 again, especially if you’re just starting out.
That’s it for Spider-Man’s workout! I can’t promise you’ll become quite as strong as Spidey himself if you follow this, but you’ll definitely be stronger and faster than all of your friends! Stick to the schedule, believe in the system, and keep pushing yourself every day!
I’ll see you tomorrow on the YouTube Channel for Q&A Tuesday! Live boldly, change the world, and continue to be awesome!
Dan “DaRatmastah” Wallace
