Spawn Training Plan: Real-Life Anti-Hero Workouts
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Welcome to another episode of the Superhero Training series - where we draw inspiration from various comic book heroes and other figures to fuel our training!
In this segment, we will cover Spawn, the anti-hero from the depths of hell who is also a notorious figure in the Image Comics publishing company.
We also have plenty of Image comics workouts, including Invincible and Omni-Man, that you can check out after this one.
Spawn is a character forged in the fires of hell, reborn with extraordinary physical prowess and mystical abilities. To replicate his physique and performance, our workout program focuses on building raw strength, combat prowess, and muscle.
Let's get into it, beginning with the physical stats and ranking!
Spawn Physical Stats
Name: Al Simmons
Height: 6'11
Weight: 450lbs
Abilities: Super strength, shapeshifting, telepathy, mystic powers
Alright, let's talk about it!
Spawn may take the number one spot as the heaviest character we've covered in our superhero workouts!
Spawn, also known as Al Simmons, has a physique that mixes raw power, agility, and endurance—all of which are testaments to his physique!
Exaggerated to symbolize his power, without a doubt, is his physique inspired by a bodybuilder.
This workout plan will definitely prioritize hypertrophy, combat, and strength.
Spawn Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Spawn physique is placed in the Tier 3 category - Not Natty.
Being over 400 lbs of pure muscle while being 6'11 is definitely out of the ordinary - in this case, natty.
But don't worry—it is still very possible to replicate the physique; we just have to train harder!
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Spawn Training Principles
This is where we discover some core training principles based on Spawn that will guide our workout program!
Super Strength: Spawn has massive strength and power, as seen in the comics, being powerful enough to punch a hole through a demon's chest and casually break through concrete and steel.
How to apply:
General strength and conditioning: We will focus on the lifts vital to gaining robust joints and functional muscles for combat.
Plyometrics: This is to achieve power in all fours! Punching, kicking, jumping, and more will all be included in this workout plan.
Bells and Bodyweight: In this workout, we will use club bells and steel maces instead of kettlebells.
Combat Prowess: Before he became Spawn, Al Simmons was a trained assassin, so it's only necessary to add this one!
How to apply:
Tactical training: This is discussed much more on the Solid Snake workout breakdown. It involves full-body workouts that require more dynamic movements, including sandbags, kettlebells, and martial arts. This will help you build intelligent muscle.
How to Workout Like Spawn in Real Life
From a gym bro's perspective, this is what we will need to train like Spawn.
Spawn's jacked and robust physique
Spawn's tactical prowess
Spawn's power
Alright, let’s get into the training!
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Day 1: Spawn Upper Push Day
Objective: Build maximal upper body pushing strength and power.
Exercises:
Landmine Press
4 sets of 12 reps
Overhead Press
4 sets of 10 reps
Weighted Dips
4 sets of 10 reps
Incline Dumbbell Press
3 sets of 10 reps
Chest Flyes
3 sets of 12 reps
Lateral Raises
3 sets of 15 reps
Day 2: Spawn Tactical Full Body Workout
Objective: Develop functional strength using unconventional tools and bodyweight exercises, finishing with a martial arts circuit.
Exercises:
Sandbag Clean and Press
4 sets of 8 reps
Steel Mace 360s
4 sets of 10 reps per side
Club Bell Reverse Swing
4 sets of 15 reps
Steel Mace Palloff Press
4 sets of 12 reps
Ring Push-Ups
4 sets of 15
Ring Pull-Ups
4 sets of 12
Martial Arts Circuit:
Axe Swings (Or Tire Slams)
3 sets of 3-minute rounds
Heavy Bag Work
3 sets of 3-minute rounds
Single Leg Box Jumps
3 sets of 8-10 reps per leg
Day 3: Spawn Leg Day
Objective: Build maximal lower body strength and power.
Exercises:
Deadlifts
4 sets of 6 reps
Squats
4 sets of 8 reps
Leg Press
4 sets of 10 reps
Walking Lunges
4 sets of 12 reps per leg
Calf Raises
4 sets of 15 reps
Hamstring Curls
3 sets of 12 reps
Day 4: Spawn Tactical Full Body Workout
Objective: Enhance full-body functional strength using unconventional tools and bodyweight exercises, finishing with a martial arts circuit.
Exercises:
Sandbag Deadlifts
4 sets of 8 reps
Steel Mace Overhead Squat
4 sets of 10 reps per side
Side Swing
4 sets of 12 reps
Club Bell Swing
4 sets of 15 reps per side
Bar Dips
4 sets of 12
Archer Pullups
4 sets of 3 each side
Martial Arts Circuit:
Med Ball Slam
3 sets of 1-minute rounds
Heavy Bag Work
3 sets of 3-minute rounds
Elbow Strikes
3 sets of 15 reps per side
Day 5: Spawn Upper Pull Day
Objective: Build maximal upper body pulling strength and power.
Exercises:
Weighted Pull-Ups
4 sets of 10
Bent Over Rows
4 sets of 8 reps
Seated Cable Rows
4 sets of 10 reps
Face Pulls
3 sets of 12 reps
Hammer Curls
3 sets of 12 reps
Farmers Walk
4 sets of 50 steps
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