The Spider-Man Workout

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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
Barbell and Weights


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.


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.)


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

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12 thoughts on “The Spider-Man Workout

  1. Hermit says:

    I got excited when spider-man got introduced last week but now, not so much. It kind of disappointment because I have got no weights sets nor gym membership. Look like I would need to tweaking around and finding other way to getting workout to reach that goal.

      • alexander_four says:

        I was asking Dan about that, and you could swap out sandbags for the weight equipment for the workout. Sandbags will have the added benefit of building grip strength, but later your grip strength will max out before your body strength. Still, could work as a starting point. Most hardware stores will sell them 50 pounds for a few bucks (I paid $4 about two years ago). From there you can separate them out into 10 pound bags. Dan just layered a bunch of grocery bags, taped them up, and threw them in a backpack. I think. He mentioned it in one of the older workouts.

    • DaRatmastah says:

      Well, you can cut the weights out, definitely, the workouts still stand on their own without them, but you can also sub in sandbag lifts if you’d like (super cheap to make.) The reason I included the weights is because Spider-Man is really, really strong. You’re not going to get really, really strong without picking up heavy things and putting them down, unfortunately.

      Do what you can, for now, and maybe keep an eye out on Craigslist to start putting together a basement setup. All you need is a bar and some plates to do deadlifts, and if you’re just starting out, you probably don’t even need that much weight! The bench and squat rack can come later =D

  2. Pingback: How to Be Like Spider-Man | Be a Game Character

    • DaRatmastah says:

      Cover the most distance possible in the least amount of time. Your choice as to what technique to use for that, but I find that skipping with very long strides and hard driving knees is the best. =D

  3. Timothy Mercado says:

    if you can how to workout like a Miguel O’Hara is spider-man 2099. This was spider-man edge of time.

  4. Jonathon says:

    I’m divided between this workout and the Gabriel Belmont workout. Which one would probably give the larger physique? Also, Spider man’s workout seems to focus on the core/abs more than Belmont’s, but are the russian twists good enough for Belmont’s workout?

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