Your Endgame: Work out like an Avenger

With Avengers: Endgame upon us, you’re no doubt wanting to be in superhero shape, yourself. So how do superheroes train? Let’s take a look at a few workout routines inspired by (and designed to to get you to look like) the Avengers. Add in accessory work as you feel like or prefer. The programs are color-coded by recommended 2-day splits (meaning you do the top set of moves on one day, the bottom set on another, repeating during the week if you prefer), but you can just as easily perform the exercises split by lower body and upper body if you find that more manageable. As far as running goes, 4x400m sprints are recommended, but just avoid going over 20 miles per week, to get the best results.

In terms of nutrition, a balanced diet, minimizing processed foods and getting approximately 1g of protein per pound of bodyweight each day should be sufficient (or more if you’d like to speed things up a little). You’re also free to make use of 8/16 intermittent fasting, which several of the actors have admitted to utilizing.

Captain America

Billed as the perfect soldier, Steve Rogers is best known for swining his shield, as well as triangular torso. This involves mixing traditional bodybuilding with some functional movements, to develop speed and agility. This program is sort of a mixture of Chris Evans’ training for the Marvel films and that of actual Captain America, 2x decathlon Olympic gold medalist Ashton Eaton.

Black Widow

Far and away the most similar to a normal human, Natasha Romanov depends primarily on her acrobatic prowess and legwork in battle. This means a lot of dynamic movements and building thighs and glutes. This routine was highly influenced by many of the core exercises female Olympic athletes perform.

Thor

Thor’s mighty hammer is his signature weapon, so we want to focus on shoulders and arms, as well as really nailing that movement pattern. As essentially a Viking warrior, the god is also training functionally, with a large emphasis on strength-building. If you have a sledge hammer and tire to hit, all the better.

Hulk

Everyone knows Hulk. He’s big and strong and smashes. The goal of this training program is to put on size and increase strength quickly. This means sticking to the main compoind lifts, while varying them for maximum strength (very low reps, very high percentage of your one-rep max) and mass (10-ish reps, 70%-ish percent of your max). The biggest component of this will actually be calorie intake and you’ll definitely want 1-1.5g of protein/pound of bodyweight per day.

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