Workouts
The Deadpool Workout
Mar
Discuss this post in The Guild Hall!
Deadpool is anywhere from skinny to very muscular depending on what artist is drawing him, and what “era” of comics it is. Regardless, he’s always a very fit and capable individual, pulling off all kinds of acrobatic moves while shooting a whole bunch of people/animals/things in the head and/or slicing and dicing them. So, we’re going to be designing a program based somewhat upon the “Weapon Master” workout from RPG Fitness. It’s going to give us good muscular development, excellent strength, and a great power-to-weight ratio.
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. We’ll also be discussing diet and body composition in the next post, How to Get Shredded Like Ryan Reynolds, so make sure to keep an eye out for that on Monday. Now, on to the workout!
Note: This workout, is split into four tiers in order to easily plug into the RPG Fitness workout system.
Equipment Required:
Pull Up Bar
Weighted Vest/Backpack
Sledgehammer
Tire (or something else to hit with sledgehammer)
Dumbbells
Style:
Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.
Strength
Level 1 (Beginner):
3×5-10 Chair-Assisted Pull Ups
3×5-10 Dumbbell Bench Presses (15-40 lbs)
3×5-10 One-Armed Dumbbell Rows (10-20 lbs)
3×5-10 Dumbbell Overhead Press (10-25 lbs)
3×5-10 Bodyweight Squats
3×5-10 Bodyweight Lunges
3×10 second planks
Level 2 (Intermediate):
5×5-10 Pull Ups
5×5-10 Dumbbell Bench Presses (40-65 lbs)
5×5-10 One-Armed Dumbbell Rows (20-40 lbs)
5×5-10 Dumbbell Overhead Press (25-40 lbs)
5×5-10 Seated Pistol Squats
5×5-10 Dumbbell Lunges (10-25lbs)
5×10-20 second planks
5×5-10 Bent-Knee Hanging Leg Lifts
Level 3 (Advanced):
5×5-10 Weighted Pull Ups (5-20 lbs)
5×5-10 Dumbbell Bench Presses (65-80 lbs)
5×5-10 One-Armed Dumbbell Rows (40-65 lbs)
5×5-10 Dumbbell Overhead Press (40-65 lbs)
5×5-10 Pistol Squats
5×5-10 Dumbbell Lunges (25-50lbs)
5×20-40 second planks
5×5-10 Straight Leg Hanging Leg Lifts
Level 4 (Merc with a Mouth):
5×5-10 Weighted Pull Ups (20+ lbs)
5×5-10 Dumbbell Bench Presses (80+ lbs)
5×5-10 One-Armed Dumbbell Rows (65+ lbs)
5×5-10 Dumbbell Overhead Press (65+ lbs)
5×5-10 Weighted Pistol Squats (hold a weight plate to your chest) (25+ lbs)
5×5-10 Dumbbell Lunges (50+lbs)
5×60 second planks
5×5-10 Toes-To-Bar
Strength Notes:
This is a pretty taxing whole-body workout, so make sure to pace yourself when you’re doing it. Feel free to rest a decent amount of time between exercises to give your body some time to recharge, and pay attention to any pain/twinges/excess fatigue.
Cardio:
Tier 1 (Beginner):
3×5-10 Burpees
5 minutes Sledgehammer Swings
20-30 minutes Walk/Run
Tier 2 (Intermediate):
5×5-10 Burpees
8 minutes Sledgehammer Swings
20-30 minutes Run
Tier 3 (Advanced):
5×10-15 Burpees
10 minutes Sledgehammer Swings
20-30 minutes Run
Tier 4 (Merc with a Mouth):
5×15-20 Burpees
15 minutes Sledgehammer Swings
30 minutes Run
3×20 seconds Sprints
Cardio Notes:
Like the strength workouts, the cardio program is designed to tax your entire body. Take it easy on yourself when you’re starting out, and pay attention to your body.
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio
Day 7: Rest
Schedule Notes:
Feel free to take an extra rest day when you need to, it’s totally fine. This is a pretty taxing workout regimen, so taking a break for an extra day in between workouts is probably a good idea sometimes. If I were to do so, I’d probably drop day two or three, but this depends on how you’re feeling. As usual, listen to your body, get lots of sleep, and remember that recovering from an injury takes way longer than an extra day of rest will cost you.
Don’t forget to keep a workout log going over in The Guild Hall!
That’s all for today! Check back on Monday for How to Get Ripped Like Ryan Reynolds. Until then, remember to live boldly, change the world, and continue to be awesome!
Dan “DaRatmastah” Wallace
Should the cardio be done all at once or should it be done throughout the day?
I would recommend all at once, if you can. Feel free to rest five minutes between each type of exercise, though (so do your burpees, first, take a five minute break, then sledgehammers, take a little break, then go on a nice jog to cool down.)
Thanks for posting!
Thank you for clearing that out for me. One other thing. For the weighted pullups, would a back pack with some weight put into it suffice?
No problem! Yeah, that’s generally what I use. One of these suckers: http://www.amazon.com/MIR-Weight-Lifting-Belt-chain/dp/B00AZ9ZECA or a weighted vest is a little better, because they keep the weight more centered in relation to your body, but it honestly doesn’t matter THAT much. Use what you got!
Someone suggested that the sledgehammer swings would be good for tabata intervals. Is that suitable, or at least for the beginner and intermediate levels, or would it be better to just do it without rest?
You definitely can, but I’d recommend working up to it, first. That’s a lot of strain to put on your upper body if you haven’t done sledge swings before.
Heya Dan! Quick question; Seeing as you’ve done Batman and Deadpool, do you have any plans to cover everyones favourite friendly neighbourhood webhead?
Is there an alternative to the sledgehammer?
Hey Cooper! You could replace the sledgehammer with medicine ball tosses/slams if you’d like! Barring that, you could always do jumping jacks, but it wouldn’t be as good to be honest. :-\
Should the sledgehammer weigh a certain amount or is any amount (as long as it’s not too light) fine?
Say I’m doing 40 lbs dumbbell bench presses, do I add two 20 lbs dumbbells, or do I use two 40 lbs dumbbells.
The weight for the dumbbell exercise are always for each hand when I write em up on the site, so in your example, you’d be using two 40 lb dumbbells. =) Good question!