5 Superhero Workout and Diet Programs: From Hulk to Ant-Man

Almost all of us have grown up reading comics or watching superhero cartoons on TV. It would be safe to say that, in their younger years, every comic book fanboy wants to be the superhero they admire, especially when the heroes are whooping the bad guys’ rears. 

Full disclosure: My favorite superhero growing up was Wonder Woman, and I, at no point, wanted to be Wonder Woman. I just felt like I had to get this out of the way, but I digress. 

Reading comics eventually makes the reader want to turn into a superhero. It is one of the reasons comic books are such a success. As we grow up and reality kicks in, we realize that superheroes and Santa Clause are a lie. But that does not stop us from celebrating Christmas, now does it?

So what if you will never see a man wearing red underwear over his blue costume fly over your city? If you admired him growing up and he taught you to value morals and ethics and own and be proud of who you are, nothing should stop you from striving to be like him.

Since you cannot turn into your favorite superhero (unless you want to be owned by Marvel and DC), the next best thing you can do is look like them.

Superhero Workout & Diet Program

Ever wondered why we have so many superheroes? Why couldn’t the folks at the comic book headquarters come up with a superhero who could fly, shoot lasers from his eyes, run at the speed of light, control weather, be regenerative, have retractable adamantium claws, and the most important of all – be ultra-rich? 

It is mostly because different people relate to different things. While one individual might want to be as strong, big, and mighty as the Incredible Hulk, the other might want to be small and sneaky like the Ant-man. Like they say, to each his own. Not to mention, we will be going over both The Hulk’s and Ant-Man’s training and diet programs in this article. 

Also, having a single superhero does not bode well for the comic companies’ bottom line, but whatever. 

Follow the comprehensive workout and training programs to look like your favorite superheroes:

1. The Incredible Hulk

Do not worry. We will not ask you to paint yourself green or wear a bodysuit for the rest of your life, and neither will you have to be best friends with a VFX guy. 

In the Incredible Hulk transformation program, you will be training to look like the Hulk OG, Lou Ferrigno, but without the green body paint. 

We will maybe wait for the metaverse guys to catch up before we design an Incredible Hulk transformation program to be done in VR. 

The Hulk Stats:

• Real Name: Bruce Banner
• Height: 5′ 10″ (as Bruce Banner); 7′ – 8′ (Savage Hulk), 6’6″ (Gray Hulk), 7’6″ (Merged Hulk), 8’8″ (Green Scar).
• Weight: 128 lbs (58 kg) (as Banner); 1,040 – 1,400 lbs (Savage Hulk), 900 lbs (Gray Hulk), 1,150 lbs (Merged Hulk), 2,400 lbs (Green Scar)

The Incredible Hulk Diet Program

You will be eating a monster 3,500 calories on the Hulk diet program. The sad part? You will have to do three HIIT cardio sessions to ensure you are not storing excess body fat.

1st Meal: 

• Whole-grain toast 
• 4-5 egg whites
• Fruits
• 1-2 glasses of milk.

2nd Meal: 

• 2 slices of meat with whole-grain toast
• 1-2 glasses of milk
• 3 ounces of raw nuts.

3rd Meal: 

• Yogurt with fresh fruit
• Tuna salad
• 1-2 glasses of milk.

4th Meal: 

• Protein shake 
• Fruit

5th Meal: 

• Steak
• Vegetables
• Baked potato
• 1-2 glasses of milk

6th Meal: 

• Low-carb Protein shake
• 3 oz cheese 
• Sunflower seeds 
• 1-2 glasses of milk

The Incredible Hulk Superhero Workout Program

In the Incredible Hulk training program, you will be doing a range of supersets to keep the workout intensity high. It will also help keep your workouts short.

Day 1: Chest

• Treadmill Walk: 10 min
• Bench Press: 5 sets of 10, 8, 5, 3, 1 reps
• Superset 1:
  • Incline Dumbbell Bench Press: 3 sets of 10 reps
  • Dumbbell Chest Fly: 3 sets of 10 reps
• Superset 2:
  • Decline Cable Fly: 3 sets of 10 reps
  • Dumbbell Bench Press: 3 sets of 10 reps
• Superset 3:
  • Box Jump: 3 sets of 10 reps
  • Rapid Alternating Step Up: 3 sets of 10 reps
• Superset 4:
  • Tuck Jump: 3 sets of 10 reps
  • Incline Sprint: 3 sets of 1-minute
• Superset 5:
  • Jump and Reach: 3 sets of 10 reps
  • Four Square Hop: 3 sets of 10 reps (squares)

Day 2: Legs

• Treadmill Walk: 10 min
• Squat: 5 sets of 10, 8, 5, 3, 1 reps
• Superset 1:
  • Leg Press: 3 sets of 10 reps
  • Lunge: 3 sets of 10 reps
• Step Up: 3 sets of 10 reps
• Calf Raise: 3 sets of 10 reps

Day 3: Shoulders

• Treadmill Walk: 10 min
• Military Press: 5 sets of 10, 8, 5, 3, 1 reps
• Superset 1:
  • Arnold Press: 3 sets of 10 reps
  • Shrug: 3 sets of 10 reps
• Superset 2:
  • Front Raise: 3 sets of 10 reps
  • Lateral Raise: 3 sets of 10 reps
• Superset 3:
  • Box Jump: 3 sets of 10 reps
  • Rapid Alternating Step Up: 3 sets of 10 reps
• Superset 4:
  • Tuck Jump: 3 sets of 10 reps
  • Incline Sprint: 3 sets of 1-min
• Superset 5: 
  • Jump and Reach: 3 sets of 10 reps
  • Four Square Hop: 3 sets of 10 reps

Day 4: Back

• Treadmill Walk: 10 min
• Deadlift: 5 sets of 10, 8, 5, 3, 1 reps
• Superset 1:
  • Cable Row: 3 sets of 10 reps
  • One Arm Dumbbell Row: 3 sets of 10 reps
• Lateral Pull Down: 3 sets of 10 reps
• Bent-Over Row: 3 sets of 10 reps

Day 5: Arms

• Treadmill Walk: 10 min
• Barbell Curl: 5 sets of 10, 8, 5, 3, 1 reps
• Skull Crusher: 5 sets of 10, 8, 5, 3, 1 reps
• Superset 1:
  • Hammer Curl: 3 sets of 10 reps
  • Preacher Curl: 3 sets of 10 reps
• Superset 2:
  • Dumbbell Overhead Tricep Extension: 3 sets of 10 reps
  • Cable Push-Down: 3 sets of 10 reps
• Superset 3:
  • Box Jump: 3 sets of 10 reps
  • Rapid Alternating Step Up: 3 sets of 10 reps
• Superset 4:
  • Tuck Jump: 3 sets of 10 reps
  • Incline Sprint: 3 sets of 1-min
• Superset 5: 
  • Jump and Reach: 3 sets of 10 reps
  • Four Square Hop: 3 sets of 10 reps

Related: Ben Affleck Batman Diet and Workout Program

2. Deadpool

Deadpool is one of the most badass superheroes of all time. The foul-mouthed mercenary is athletic and strong.

He is also something that you can never become, regenerative. So, focus on performing the exercises laid out in this article with correct form, unless you want to lose a limb or something. 

Deadpool Stats:

• Real Name: Wade Wilson
• Height: 6’2
• Weight: 210 lbs.

Deadpool Diet Program

The Deadpool diet plan is designed to get you shredded to the bone. Since you will be eating relatively higher calories on this diet regimen, we will have to make up for it in your workouts. 

1st Meal:

• Lemon water
• L – Carnitine
• Coffee
• HIIT Workout

2nd Meal:

• 4 Eggs
• 2 Bacon Rashers
• ½ Avocado
• 1 Cup Kale
• Protein Shake

3rd Meal:

• Large tin tuna in olive oil
• ½ Cup Walnuts
• Sprinkle Flaxseeds

4th Meal:

• Coffee
• 180g salmon steak
• 1 cup mixed vegetables
• ½ Avocado

5th Meal:

• 1 Scoop Protein
• 1 Tbsp. Natural peanut butter
• ¼ Avocado
• 50ml Cream
• 150ml Coconut water

6th Meal:

• 200g chicken breast
• 1 cup rice
• 1 cup mixed vegetable

7th Meal:

• 1 Scoop Performix Chocolate Protein
• 6 Eggs whites

Deadpool Superhero Workout Program

The Deadpool workout plan includes high-intensity training that will help you get shredded and become a badass mercenary. Okay, we can maybe leave out the last part.

Deadpool Training Plan

Monday: Push Day + Circuit+ Swim

• Swim: 1,000-2,000 meters
• Bench Press: 5 sets of 12,10,8,5,5 reps
• Overhead Press: 5 sets of 12,10,8,5,5 reps
• Close Grip Bench: 5 sets of 12,10,8,5,5 reps
• Incline Bench Press: 3 sets of 10 reps
• Close Grip Cable Pushdown: 3 sets of 10 reps
• Circuit: 3 rounds
  • 30 Second Battle Rope
  • 25 Kettlebell Swing
  • 20 Single Arm Snatch
  • 15 Push Up
  • 10 Dip

Tuesday: Run + Calisthenics + Core

• Run: 3-5 miles
• Push Up: 300 reps total
• Air Squat: 250 reps total
• Sit Up: 250 reps total
• Dips: 200 reps total
• Lunge: 150 reps total
• Pull Up: 100 reps total
• Forearm Plank: 3 sets of 60 seconds (weighted if possible)
• Plank to Push Up: 3 sets of 25 reps 
• Hanging or Lying Leg Raise: 3 sets of 25 reps
• Cable Crunch: 3 sets of 25 reps
• Russian Twist: 3 sets of 25 reps

Wednesday: Pull + Circuit + Swim w/ Cammies and Boots

• Swim: 1,000-2,000 meters
• Deadlift: 5 sets of 12,10,8,5,5 reps
• Standing Barbell Curl: 5 sets of 12,10,8,5,5 reps
• Barbell Shrug: 5 sets of 12,10,8,5,5 reps
• Wide Grip Lateral Pulldown: 3 sets of 10 reps
• Close Grip Cable Row: 3 sets of 10 reps
• Circuit: 3 rounds
  • 30 Bent Over Row 
  • 25 Face Pull
  • 20 Push Up
  • 15 Cable Bicep Curl
  • 10 Chin Up

Thursday: Run + Calisthenics + Core

• Same as Tuesday

Friday: Legs + Circuit + Swim

• Swim: 1,000-2,000 meters
• Back Squat: 5 sets of 12,10,8,5,5 reps
• Leg Press: 5 sets of 12,10,8,5,5 reps
• Calf Raise: 5 sets of 12,10,8,5,5 reps
• Hamstring Curl (Machine): 3 sets of 10 reps
• Quad/Leg Extension (Machine): 3 sets of 10 reps
• Circuit: 3 rounds
  • 30 Meter Farmers Carry
  • 25 Goblet Squats w/ KB
  • 20 Weighted Lunges
  • 15 Box Jumps
  • 10 Cable Pull Throughs
  • 5 Second Dead Body Yoga Pose (BUT ONLY 5 SECONDS!)

Saturday: Run + Calisthenics + Core

• Same as Tuesday

Sunday: Run, Swim, Walk w/ 30-50 lbs or Rest

Next Read: Tom Holland Spider-Man Diet and Workout Program

3. Iron Man

Being Iron Man is not just about wearing a hi-tech suit and shooting mini rockets from your forearms. Robert Downey Jr. had to put on weight and endure intense physical training to look his part in the Marvel movies.

Iron Man Stats:

• Real Name: Tony Stark
• Height: 5’9
• Weight: 175 lbs.

Iron Man Superhero Diet Program

Downey Jr. is not a big eater. He remains in the same shape throughout the year. Unlike most other celebs who bulk up for a role, the Sherlock Holmes star stuck to eating three meals a day. 

While prepping for his role as Iron Man, Robert Downey Jr. ate close to 3,000 calories a day. He ended up packing on 25 pounds of muscle mass for the role. 

Meal 1

• Eggs: 2 large
• Whole Bread: 2 slices
• Skimmed Milk: 1 glass

Meal 2

• Whole Bread: 2 slices
• Salad: 1 serving
• Chicken with Mayonnaise: 250 grams
• Veggies: 1 cup
• Unsweetened Coffee or Tea: 1 cup

Meal 3

• Carrots: 1 medium
• Veggies: 1 serving
• Green Beans: 1 cup
• Lean Pork/Fish/Beef/Chicken: 250 grams

Iron Man Training Program

Robert Downey Jr. hit the gym three days a week and did yoga and meditation twice a week while preparing for his role. 

Day 1: Lower Body

• Band Squat: 4 sets of 8-12 reps
• Hamstring Curl: 4 sets of 8-12 reps
• Leg Press: 4 sets of 8-12 reps
• Superset:
  • Suspension Trainer Lunge: 3 sets of 15-20 reps
  • Suspension Trainer Superman Squat: 3 sets of 15 reps
• Romanian Deadlift: 3 sets of 8-12 reps
• Sandbag Squat: 3 sets of 8-12 reps
• Ab Circuit: 3 rounds
  • Crunch: 25 reps
  • Leg Raise: 25 reps
  • Flutter Kicks: 25 reps

Day 2: Yoga & Meditation 

• 20 minutes yoga
• 10 minutes meditation 

Day 3: Full Body

• Air Squat: 4 sets of 8-12 reps
• Bench Press: 4 sets of 8-12 reps
• Lateral Pull Down: 4 sets of 8-12 reps
• Arnold Press: 3 sets of 10-12 reps
• Calf Raise: 3 sets of 15 reps
• Stiff-Legged Deadlift: 3 sets of 8-10 reps
• Pull-up: 3 sets of 8-10 reps
• Ab Circuit: 3 rounds
  • Cable Crunch: 25 reps
  • Hanging Leg Raise: 25 reps
  • Russian Twist: 25 reps

Day 4: Yoga & Meditation 

• 20 minutes yoga
• 10 minutes meditation 

Day 5: Upper Body

• Weighted Pull-up: 3 sets of 8-12 reps
• Weighted Dip: 3 sets of 8-12 reps
• Swiss Ball Bench Press: 3 sets of 8-12 reps
• Low Row: 3 sets of 8-12 reps
• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Boss Ball Pushup: 3 sets of 15-20 reps
• Suspension Trainer Pushup: 3 sets to failure
• Suspension Trainer Row: 3 sets to failure
• Lateral/Front Shoulder Raise: 3 sets of 8-12 reps
• Kettlebell Swing: 3 sets of 40 reps
• Sand Bag Power Throw: 3 sets of 12-15 reps
• Ab Circuit: 3 rounds
  • Weighted Crunch: 25 reps
  • Decline Bench Crunch: 25 reps
  • Cross-Body Crunch: 25 reps

Next Read: Bane Workout Program – Get Stronger Than Your Favorite Superhero

4. Black Panther 

Looking like the King of Wakanda is no joke. The Black Panther has a fighter’s physique. He is strong and jacked. 

In this superhero program, you will be performing functional exercises to build strength and improve your mobility. On the other hand, you will be on a calorie deficit diet to ensure you are not storing excess body fat.

Black Panther Stats

• Real Name: T’Challa
• Height: 6’
• Weight: 190 lbs

Black Panther Superhero Diet Program

The King of the secretive nation of Wakanda never revealed his original Black Panther diet. Although Chadwick Boseman was known to be “mostly vegan,” he is speculated to have ditched the cult diet to put on muscle mass for his role. 

We are not entirely sure what his daily meals looked like, but here is what Boseman himself said about what was in his T’Challa diet:

• Green vegetables (spinach, broccoli, green beans, Brussel sprouts)
• Protein (chicken breast, turkey, whey supplements)
• Complex carbs (brown rice, sweet potatoes, quinoa)
• Fruits and vegetables
• Healthy fats (avocados, nuts)

Boseman’s macronutrient split consisted of:

• 40% protein
• 30% fat
• 30% carbs

Black Panther Superhero Workout Routine

Chadwick Boseman did not follow a typical bodybuilding workout program while preparing for his role as the King of Wakanda. 

You will be training five days a week on the Black Panther workout program. The regimen will consist of three days of circuit training and gymnastics routines, two days of boxing, MMA training, and cardiovascular and endurance-style training.

Day 1: Gymnastics and Core

• Warm-Up:
  • Stretch: 5-minute
  • Jog: 800m 
  • Pull Up: 3 sets of 5 reps
  • Air Squats: 3 sets of 10 reps
  • Push Up: 3 sets of 15 reps
• Circuit: 21-15-9
  • Round 1: 21 reps or seconds each
    • Ring hold with straight legs: 21 seconds
    • Inchworm: 21 
    • Wall Plank Hold: 21 seconds
    • Plank to Push-up: 21 
    • Reverse Superman Hold: 21 seconds
    • Lunge: 21 
  • Round 2: 15 reps or seconds each
    • Ring hold with straight legs: 15 seconds
    • Inchworm: 15 
    • Wall Plank Hold: 15 seconds
    • Plank to Push-up: 15 
    • Reverse Superman Hold: 15 seconds
    • Lunge: 15 
  • Round 3: 9 reps or seconds each
    • Ring hold with straight legs: 21 seconds
    • Inchworm: 21 
    • Wall Plank Hold: 21 seconds
    • Plank to Push-up: 21 
    • Reverse Superman Hold: 21 seconds
    • Lunge: 21 

Day 2: MMA, Boxing, and Cardio

• 30-45 minute workout

The second day of the Black Panther superhero training program is devoted to cardiovascular endurance training that includes long-distance running, cycling, and rowing. 

After your cardio workout, you head into an MMA or boxing session. 

Day 3: Gymnastics and Core

• Warm-Up:
  • Stretch: 5-minute
  • Jog: 800m 
  • Pull Up: 3 sets of 5 reps
  • Air Squats: 3 sets of 10 reps
  • Push Up: 3 sets of 15 reps
• Circuit: 5 rounds
  • Run: 400m
  • Push-up: 25 reps
  • Pull-up: 15 reps
  • Handstand Push-up: 10 reps
  • Burpee: 5 reps

Day 4: MMA, Boxing, and Cardio

• Same as Day 2

Day 5: Gymnastics and Core

• Warm-Up:
  • Stretch: 5-minute
  • Jog: 800m 
  • Pull Up: 3 sets of 5 reps
  • Air Squats: 3 sets of 10 reps
  • Push Up: 3 sets of 15 reps
• Circuit: 1 round
  • Row / Run / Bike: 70 calories
  • Box Jump: 60 seconds
  • Dips: 50 seconds
  • Push-up: 40 seconds
  • Pull-up: 30 seconds
  • Burpee: 20 seconds
  • Pistol Squat: 10 seconds (each leg)

Also Read: Michael B. Jordan’s ‘Creed’ Diet & Workout Program to Get You Ripped

5. Ant-Man

To be honest, I had not expected Ant-Man to be such a successful franchise. A superhero who could talk to ants? But like we said in the beginning, to each his own. 

On top of that, when it was revealed that Paul Rudd would be playing Ant-Man, I could not help but write Marvel Comics a best wishes card. 

But man, was I wrong about all of this. 

Paul Rudd absolutely crushed it in the movie, not just with his acting skills but also his washboard six-pack abs. 

Ant-Man Stats

• Real Name: Scott Lang
• Height: 5’10
• Weight: 165 lbs. 

Ant-Man Superhero Diet Program

Although Rudd is not someone who follows a diet or stays away from junk food in his normal routine, he stuck to the following diet to get shredded for his role:

Meal 1

• Eggs: 3
• Oatmeal: 1 cup
• Coffee: 1 cup

Meal 2

• Protein Shake
• Almonds: 1 handful 

Meal 3

• Salad: 1 serving 
• Chicken Breast: 6 oz
• Sweet Potato / Rice: 4 oz

Meal 4

• Protein Shake
• Walnut: 1 handful

Meal 5

• Fish / Chicken Breast: 8 oz
• Veggies: 1 cup

Ant-Man Workout Program

The Ant-Man workout program was designed to make Paul Rudd strong, fast, and agile. Not only was Rudd’s physique aesthetically appealing, but it also added to his functionality. 

Rudd started every day with an hour of cardio. He then had his breakfast and hit the weight room. On top of that, three times a week, Rudd would do a second round of cardio, usually for half an hour. 

Without any further ado, here is Paul Rudd’s Ant-Man training program:

Day 1

• Pull-Up: 3 sets of 5 reps
• Push-Up: 3 sets of 10 reps 
• Air Squat: 3 sets of 10 reps  
• Run: 800 m
• Circuit: 5 Rounds
  • Jog: 400 m
  • Box Jump: 25 reps
  • Push-Up: 20 reps
  • Lunge: 15 reps
  • Power Clean: 10 reps

Day 2

• Chin-Up: 3 sets of 5 reps
• Ring Dips: 3 sets of 10 reps
• Lunge: 3 sets of 15 reps
• Jog: 800 m
• Deadlift: 5 sets of 10 reps
• Bench Press: 5 sets of 10 reps
• Back Squat: 5 sets of 10 reps
• Burpee: 10 reps

Day 3

• Wide-Grip Pull-Up: 3 sets of 5 reps
• Ring Row: 3 sets of 10 reps
• Box Step Up: 3 sets of 15 reps
• Jog: 800 m
• Circuit: 2 Rounds
  • Pull-Up: 25 reps
  • Air Squat: 100 reps
  • Push-Up: 100 reps
  • Leg Raise: 100 reps
  • Double Unders: 100 reps (For regular jump roping, multiple by 3, making it 300 reps)
  • Pull-Up: 25 reps
• Minute Treadmill Incline Walk: 5 minute

Ant-Man Ab Circuit 

(To be implemented 2-3 days a week after your routine.)

• Circuit: 3 Rounds
  • Crunch: 100 reps
  • Leg Raise: 20 reps
  • Flutter Kick: 25 reps
  • Reverse Superman Pose: 15-second 
• Circuit: 3 Rounds
  • Minute Plank Hold: 1 minute (Last 2 sets are weighted)
  • Sit-Up: 25 reps
  • Knee Raise: 25 reps

You might also like:

• Chris Evans Captain America Workout and Diet Program
• Wolverine Workout Program – Get Ripped Like Hugh Jackman in 8 Weeks
• Chris Hemsworth’s Thor Workout & Diet Program Will Turn You Into A Demi-God
• Henry Cavill Superman Workout and Diet Program

Wrapping It Up

Whether you want to bulk up and look like the Incredible Hulk or get shredded like the Black Panther, this article lays out the path for you. 

Looking like a superhero is not easy. It requires years of dedication, hard work, and discipline. As someone once said, the best time to start looking like a superhero was 10 years ago. The next best time is today. So, get your lazy ass to the gym and start working. Best of luck!