Doctor Doom Workout Plan: Real Life Supervillain Training
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In this segment of the Superhero Training Series, we will be covering the full workout plan inspired by Doctor Doom!
We recently got the announcement that Robert Downey Jr. was coming back to the MCU to play none other than Doom himself!
I can't lie... I am beyond excited for it! Let me know what y'all think in the comments below.
This workout plan is aimed to get you stronger in all levels of fitness, and durable like Doctor Doom!
Let's get into it, starting with the physical stats and ranking.
Doctor Doom's Physical Stats
Note, that these stats will be in armor.
Name: Victor Von Doom
Height: 6'7
Weight: 415lbs
Ability: Magic, Superhuman, Genius Intellect
Alright, let's talk about it!
Powers
Genius-Level Intellect:
He has knowledge in several areas of science such as Robotics/Cybernetics, Genetics, Weaponry, and so on.
He has produced many inventions, such as the higher armor, Doombots which are robotic replicas of him, and weapons.
Sorcery:
Doom is a master sorcerer, trained in the mystic arts. His magical abilities are powerful enough to challenge other characters like Doctor Strange.
His sorcery includes abilities like teleportation, summoning demons, creating force fields, energy blasts, and time travel.
Armor:
Doctor Doom wears a suit of powered armor that gives him superhuman strength, durability, and different offensive and defensive capabilities.
The armor is equipped with energy blasters, force fields, flight capabilities, and a range of other technological enhancements!
Physique
Strength and Durability:
While Doom's strength is significantly enhanced by his armor, even without it, he is in excellent physical condition. His armor provides superhuman strength, allowing him to lift heavy objects and endure significant physical punishment.
The armor is virtually indestructible, protecting most forms of physical and energy attacks.
Peak Human Conditioning:
Victor von Doom maintains a high level of physical fitness. He possesses peak human conditioning, which includes strength, agility, and stamina, honed through rigorous training and his will to remain superior.
Combat Skills:
Doom is a highly skilled hand-to-hand combatant and martial artist. His combat skills, combined with his armor's enhancements, make him a formidable opponent in close-quarters combat.
Doctor Doom 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)
Doctor Doom's physique is in the Tier 3 category - Not natty.
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Doctor Doom Feats
This will be the core of our workout research. Let's examine some notable feats seen in the comic book and series.
Here is what we have according to his wiki:
Strength Feats:
Has the ability to press several tons
Held up in a hand-to-hand combat match between Spider-Man and The Hulk
Can take a blast from the infinity gauntlet in point-blank range
Can pulverize a diamond with no effort
Performance Feats:
Managed to kill a lion with his bare hands
Wielded Caps shield just as proficiently as he does
Got the upper hand on Black Panther without his suit
Defeated taskmaster in hand-to-hand combat
Has the strongest will on earth
While there is more, that is all we need for this workout plan!
Doctor Doom Workout Principles
This is the part where we discover the methods required for a Doctor Doom workout program!
Strength and Power: This will be the base of the Doctor Doom training program. To build a solid physique with the performance to match, we will prioritize strength and power.
How to apply:
Bells and Bodyweight: We will mix kettlebells and bodyweight training for power and conditioning, as well as strength mobility and bodyweight control.
Raw strength building: Perform heavy lifts and apply progressive overload to the standard exercises and their variations (bench press, squat, deadlift).
Supervillain Functionality: This will be more based on the performance aspect of Doctor Doom.
How to apply:
Combat skills: As we know, Doctor Doom is a master combatant and martial artist. In this workout, we won't show anything related to martial arts specifically, but we have a separate database that you can check out here:
Superhero Martial Arts Workouts
Anime Martial Arts Workouts
Character Martial Arts Workouts
Athletic Training: We will focus on the variation that compliments his martial arts prowess - explosiveness, agility, and durability.
How to Workout like Doctor Doom in Real Life
From a gym bro's perspective, here is what we can get out of a Doctor Doom workout program:
Doctor Doom's Strength and Power
Doctor Doom's Durability
Doctor Doom's Physique
Doctor Doom's Full Workout Breakdown
Workout frequency: 6 days
Training description: This hybrid workout plan will use both variety and simplicity to build strength, athletic ability, and physique like Doctor Doom!
Let's break it down day by day!
Workout 1-2, 5-6: Doctor Doom Strength and Power
These workouts in the workout plan will focus on achieving Doctor Doom's strength and power with the use of Barbells, Kettlebells, and standard Calisthenics. Combinations are as follows:
Brute strength barbells
Kettlebells and bodyweight
Barbells and Kettlebells
Calisthenics and Kettlebells
As a result, not only will you be able to achieve his physique, but Doom's conditioning and performance!
For more resources, you can check out our individual Kettlebells and Calisthenics workouts here:
Workout 3: Athletic Performance
Since we won't have any Martial Arts workouts in this plan, we will focus on athletic ability instead purely for martial arts performance!
If you want to train in both Martial Arts and athletic performance, you can check out some of the Martial Arts workouts that we have to offer:
The remainder of the week will be focused on active and full rest and recovery for the best possible results!
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Day 1: Doctor Doom Strength and Power (Barbells)
Warm-Up: Dynamic stretching and mobility exercises (10 minutes)
Barbell Squats: 4 sets of 6 reps
Barbell Deadlifts: 4 sets of 6 reps
Barbell Bench Press: 4 sets of 6 reps
Barbell Rows: 4 sets of 8 reps
Cooldown: Static stretching (10 minutes)
Day 2: Doctor Doom Functional Strength and Power (Calisthenics and Kettlebells)
Warm-Up: Dynamic stretching and mobility exercises (10 minutes)
Pull-Ups: 4 sets of 8 reps
Push-Ups: 4 sets of 15 reps
Dips: 4 sets of 12 reps
Kettlebell Swings: 4 sets of 15 reps
Kettlebell Goblet Squats: 4 sets of 12 reps
Cooldown: Static stretching (10 minutes)
Day 3: Doctor Doom Athletic Performance (Agility, Speed, and Power)
Warm-Up: Dynamic stretching and mobility exercises (10 minutes)
Box Jumps: 4 sets of 10 reps
Agility Ladder Drills: 4 sets (various patterns)
Medicine Ball Slams: 4 sets of 15 reps
Sprint Intervals: 6 sets of 40-meter sprints
Cooldown: Static stretching (10 minutes)
Day 4: Doctor Doom Rest and Recovery
Active Recovery: Light yoga or stretching (20-30 minutes)
Meditation/Mindfulness: 10-15 minutes
Day 5: Doctor Doom Strength and Power (Barbells and Kettlebells)
Warm-Up: Dynamic stretching and mobility exercises (10 minutes)
Barbell Overhead Press: 4 sets of 6 reps
Barbell Romanian Deadlifts: 4 sets of 8 reps
Kettlebell Clean and Press: 4 sets of 8 reps (each arm)
Kettlebell Turkish Get-Ups: 4 sets of 5 reps (each side)
Cooldown: Static stretching (10 minutes)
Day 6: Doctor Doom Functional Strength and Endurance (Calisthenics and Kettlebells)
Warm-Up: Dynamic stretching and mobility exercises (10 minutes)
Handstand Push-Ups: 4 sets of 5 reps (use a wall for assistance if needed)
Pistol Squats: 4 sets of 6 reps (each leg)
Kettlebell Snatches: 4 sets of 10 reps (each arm)
Kettlebell Farmer's Walk: 4 sets of 50 meters
Cooldown: Static stretching (10 minutes)
Day 7: Doctor Doom Rest and Recovery
Complete Rest: Allow your body to recover fully.
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