Machamp Training Plan: Real-Life Pokemon Workout
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In this segment of the Character Training Series, we are kicking off our Pokemon training series with Machamp!
This powerhouse fighting-type Pokemon is known for its incredible strength and muscle definition, making it a perfect model for those trying to get incredibly jacked.
This workout is made to help you become stacked with the ability to match Machamp! Let's get into the breakdown, starting with the physical stats and ranking.
Machamp Physical Stats
Name: Machamp
Height: 5'3
Weight: 286lbs
Abilities: Fighting type Pokemon
Machamp 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 peds for maintenance)
Machamp physique is placed in the Tier 3 category - Not natty.
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Machamp Workout Principles
This is the part where we discover some performance-based feats to guide us in making a Machamp workout!
Strength and Power: These are the two primary performance-based feats we see in Machamp throughout the series. We must combine the two to achieve brute strength and peak athleticism.
How to apply:
Progressive overload: Raise the weight, sets, reps, and intensity over time.
Plyometrics: Focus on exercises that increase speed, power, and agility.
Muscle Build Focus: Apply a split that prioritizes both performance and proportions.
Intensity: Machamp battles with extreme intensity. Applying exercises that focus on this will boost stamina and overall conditioning.
How to apply
Metabolic Conditioning: When you are done training, do burnout-style exercises that push the body further.
Functional Training: Functional means practical. Apply an exercise selection that mimics Machamp's performance in battle.
How to apply:
Athletic Bodybuilding: This is the best form of training to achieve muscularity and performance in ones physique. Prioritize free weights for those "bang for your buck" exercises. This will help you get stronger faster.
How to work like Machamp in real life
From a gym bro's perspective, here is what we need to work like Machamp in real life
Machamp's strength and power
Machamp's combat conditioning
Machamp's intensity and grit
Now, let's get to the training!
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Workout frequency: 5 days
Training description: This workout plan will be a hybrid of bodybuilding and athletic performance to help you achieve Machamp’s performance and aesthetics!
Day 1: Machamp Upper Push Day
Warm-Up (10 minutes)
Arm Circles
Shoulder Rotations
Light Cardio (jump rope or jogging)
Exercises:
Bench Press: 4 sets of 8-10 reps
Overhead Shoulder Press: 4 sets of 10-12 reps
Incline Dumbbell Press: 3 sets of 10 reps
Dumbbell Lateral Raises: 3 sets of 12-15 reps
Tricep Dips: 3 sets of 12 reps
Push-Ups: 3 sets to failure
Day 2: Machamp Legs and Core
Warm-Up (10 minutes)
Leg Swings
Dynamic Lunges
Light Cardio (cycling or brisk walking)
Exercises:
Squats: 4 sets of 10-12 reps
Deadlifts: 4 sets of 8-10 reps
Leg Press: 3 sets of 12 reps
Walking Lunges: 3 sets of 15 reps per leg
Calf Raises: 3 sets of 20 reps
Plank: 3 sets of 1 minute
Russian Twists: 3 sets of 20 reps
Day 3: Machamp Upper Pull Day
Warm-Up (10 minutes)
Torso Twists
Shoulder Rotations
Light Cardio (rowing or jogging)
Exercises:
Pull-Ups: 4 sets of 8-10 reps
Bent Over Rows: 4 sets of 10-12 reps
Lat Pulldowns: 3 sets of 12 reps
Dumbbell Bicep Curls: 3 sets of 12 reps
Hammer Curls: 3 sets of 12 reps
Face Pulls: 3 sets of 15 reps
Day 4: Machamp Full Body Day
Warm-Up (10 minutes)
Dynamic Stretching
Light Cardio (elliptical or jogging)
Exercises:
Deadlifts: 4 sets of 8 reps
Overhead Press: 4 sets of 10 reps
Pull-Ups: 3 sets of 8-10 reps
Squats: 4 sets of 10 reps
Dumbbell Bench Press: 3 sets of 10 reps
Farmer’s Walk: 3 sets of 1 minute
Plank: 3 sets of 1 minute
Day 5: Machamp Battle Conditioning (Power and Plyometrics)
Warm-Up (10 minutes)
Jump Rope
Dynamic Stretches
Exercises:
Box Jumps: 4 sets of 10 reps
Medicine Ball Slams: 4 sets of 15 reps
Battle Ropes: 4 sets of 30 seconds
Kettlebell Swings: 4 sets of 20 reps
Burpees: 3 sets of 15 reps
Agility Ladder Drills: 4 sets of 30 seconds
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