Homelander Workout Plan: Train like Homelander from The Boys
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In this segment of the Superhero Training series, we are covering the workout plan inspired by Homelander from The Boys!
I recently started watching this series about two weeks ago, and it's safe to say there will be more workouts inspired by this series!
So with that said… If there are any workouts you guys and gals would like to see next, feel free to contact us!
This 5-day workout plan will help you become the complete super like Homelander!
Let's get into it - starting with the physical stats and ranking.
Homelander Physical Stats
The breakdown will strictly be based on the TV series version.
Name: Homelander
Height: 6'3
Weight: 235lbs
Abilities: Super (Species)
Alright, let's talk about it!
Homelander is basically a nerfed Superman! Laser vision, supernatural senses, strength, flight, and practically invulnerable to harm.
While the actual actor had a bodysuit on for the muscle definition (at least from what I heard), we can still take a couple things from the Homelander physique.
First and foremost, he's in peak physical condition, which ticks the box in performance.
For his physique, he's got broad shoulders giving him that v-taper, blocky abs that poke out of his shirt, and great chest and leg definition.
I guess that's one thing you can say that separates Homelander and Superman!
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Homelander 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)
Homelander's physique is in the Tier 2 category - Giga genetics.
Homelander's physique seems pretty basic. Genetics will still have to play a role.
Homelander 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
He possesses the greatest level of strength ever seen, allowing him to effortlessly overpower any opponent.
He can hurl a fighter jet with one hand
Carry a car with four passengers while flying
He can hurl a fighter jet with one hand
Durability
Homelander is completely bulletproof
Unfazed by explosions
The only thing that can defeat him is himself
Most resilient in the seven
Other feats include…
Fast enough to tag A-Train who can run up to Mach 3
Starlight can't catch his speed
Regenerative healing - doesn't even feel fatigued
Ages slower than a normal human does
Homelander Workout Principles
This is the part where we discover the methods required to make a Homelander workout program!
Superhuman Strength: For strength and conditioning, our exercise selection will focus on building all-around strength, similar to that of Homelander.
How to apply:
Maximal strength training: Perform heavy lifts focusing on low rep, and heavy sets.
Explosive Power Training: This will consist of plyometrics and other Olympic lifts to mimic the general abilities of Homelander.
Functional Strength: The sole purpose of this is to build general strength for muscle development and injury prevention.
Superhuman Durability: The purpose of this will be to build resilience and toughness.
How to apply:
Resistance training: One other form of resistance training we will include isometric holds - to enhance muscle endurance through prolonged contraction.
Impact conditioning: Condition your body to withstand impact through contact drills.
Superhuman Stamina: Building stamina and endurance.
How to apply:
High-volume weight training: This is to condition your stamina through muscular endurance circuits, focusing on time under tension.
Cardiovascular endurance: Supers never skip cardio, so building endurance through basic cardio will be something we include every training day.
How to Work Like Homelander in Real Life
From a gym bro's perspective, here is what we can get out of a Homelander workout program:
Homelander's all-round strength
Homelander's durability
Homelander's powerful performance
Homelander's full workout breakdown
Days 1, 3 and 5
These days will focus on our strongman training inspired by Homelander. This part of the plan will focus on 3 different training approaches while maintaining the same structure.
Day 1: Strong man training (Upper)
Day 3: Strong man functionality (Core and Isometrics)
Day 5: Strong man Olympic training (Legs)
Days 2 and 4
These days will primarily focus on strength endurance, through strength circuits.
This training plan will not involve general cardio, but should ideally be done every day. Here are some you can consider!
Training day cardio
Skipping Rope
Rower
Sprints
Combat drills
Rest day cardio
Cycling
Running
Swimming
Walking
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Day 1: Homelander Strongman Training (Upper Body)
Goal: Develop immense upper body strength and functional power.
Farmer’s Walk:
4 sets of 60 seconds (heavy dumbbells or kettlebells)
Log Press (or Overhead Press):
4 sets of 5 reps
Tire Flips:
4 sets of 10 flips
Weighted Pull-Ups:
4 sets of 6 reps
Sledgehammer Swings:
4 sets of 20 swings per side
Day 2: Homelander Strength Circuit
Goal: Build full-body strength and cardiovascular endurance.
Circuit 1 (repeat 4 times):
Deadlift: 10 reps
Push-Ups: 20 reps
Box Jumps: 15 reps
Rest 2 minutes
Circuit 2 (repeat 4 times):
Bent Over Rows: 12 reps
Dips: 15 reps
Medicine Ball Slams: 20 reps
Rest 2 minutes
Finisher:
Battle Ropes: 3 sets of 30 seconds
Rest 1 minute between sets
Day 3: Homelander Strongman Functional Training (Abs and Isometrics)
Goal: Enhance core strength, stability, and endurance through functional and isometric exercises.
Planks:
4 sets of 1-minute holds
Russian Twists:
4 sets of 20 reps (each side)
Hanging Leg Raises:
4 sets of 15 reps
Isometric Push-Up Hold:
4 sets of 30 seconds
Farmer’s Walk:
4 sets of 60 seconds (moderate weight)
Day 4: Homelander Strength Circuit
Goal: Continue to build full-body strength and improve cardiovascular conditioning.
Circuit 1 (repeat 4 times):
Squats: 15 reps
Pull-Ups: 10 reps
Burpees: 15 reps
Rest 2 minutes
Circuit 2 (repeat 4 times):
Bench Press: 12 reps
Kettlebell Swings: 20 reps
Jump Lunges: 15 reps per leg
Rest 2 minutes
Finisher:
Sprints: 5 sets of 100 meters
Rest 1 minute between sets
Day 5: Homelander Strongman Olympic Training (Leg Day)
Goal: Develop explosive leg power and overall lower body strength.
Power Cleans:
5 sets of 3 reps
Front Squats:
4 sets of 6 reps
Atlas Stone Lifts (or Heavy Medicine Ball Lifts):
4 sets of 5 lifts
Sled Push/Pull:
4 sets of 40 yards (push/pull combo)
Walking Lunges:
4 sets of 20 reps (10 per leg)
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