Omni-Man Workout Plan: Train Like a Viltrumite
💥 Dominate your training.
Download the free Action Hero Starter Pack and unlock workout plans inspired by legends like Omni-Man — built for power, endurance, and raw aggression with just your bodyweight and basic gear.
Train like a conqueror. Move like a force of nature.
Fandom
Omni-Man isn’t just a superhero — he’s a living weapon engineered for conquest. As a Viltrumite, his body was built to fly faster than jets, hit harder than tanks, and endure battles that would kill most heroes in seconds.
But the real threat isn’t just his strength — it’s his mentality. Calm, calculated, and cruelly efficient, he doesn’t fight to win. He fights to dominate.
This workout plan channels that exact mindset. You won’t just be moving through sets — you’ll be learning to generate overwhelming pressure with every rep. You’ll build total-body strength, ruthless conditioning, and a core so solid it feels like armor.
No fluff. No compromise. Just pure, aggressive output from start to finish.
If you want to train like Omni-Man, don’t just think like a hero. Think like a conqueror.
Physical Stats
Name: Nolan Grayson
Alias: Omni-Man
Height: 6’2”
Weight: ~240 lbs
Powers & Abilities:
Super strength, speed, and flight
Accelerated healing and near-invulnerability
Expert hand-to-hand combat skills
Decades of combat experience
Viltrumite physiology: built for dominance in war
Training Principles
1. Overwhelming Strength, Minimal Tools
Omni-Man doesn’t train with machines or isolation lifts. His strength is forged from raw, full-body output — punches that crack mountains, slams that shake the Earth. To achieve this, we’re going back to basics and pushing them to their limits.
In practice: You’ll use bodyweight, dumbbells, and carries to build real-world power — no distractions. Floor presses, explosive pushups, and loaded squats dominate this program. These movements force full-body recruitment, not just targeted muscle activation.
2. Relentless Output Under Pressure
A Viltrumite doesn’t stop. Whether he’s flying through space or locked in a multi-minute aerial brawl, Omni-Man never lets up. His power is consistent, ruthless, and sustained.
In practice: Workouts are structured to keep you moving under fatigue. AMRAPs, ascending ladders, and back-to-back supersets mimic that constant battle intensity. Rest periods are short. Every movement serves a purpose — no wasted motion, no coasting.
3. Core Like Armor
Flight, strikes, and combat all begin at the core. Omni-Man’s ability to absorb impact and control his trajectory mid-flight relies on an unshakable center of mass.
In practice: Expect loaded holds, hollow body drills, and rotational core finishers every single training day. Your core isn’t an accessory — it’s the control tower of your body.
4. Calculated Brutality
Omni-Man doesn’t fight wild — he fights smart. Every blow is intentional, every movement economical. He overwhelms opponents not just with power but with timing, positioning, and control.
In practice: Your sessions will feature tempo work, explosive lifts with control on the descent, and static holds under fatigue. You’re not just moving weight — you’re learning to dominate it.
5. Train to Break — Not Be Broken
Omni-Man endures damage that would kill lesser beings. Your body needs to be equally resilient. That doesn’t just mean strength — it means mental toughness, discipline, and structured progression.
In practice: Conditioning work will test your grit. High-rep bodyweight finishers, jump rope sprints, and grip-based dumbbell carries will push you into discomfort. You’ll learn to stay sharp when the pressure hits — just like a Viltrumite.
Fandom
Day 1 – Push (Power & Control)
Warm-Up:
10 Shoulder Taps
30 sec Jump Rope
5 Pushups + 5 Squats (x2 rounds)
Main Superset (3–4 rounds):
Feet-Elevated Pushups – 10
Dumbbell Floor Press – 10
Plank Dumbbell Drag – 8 per side
Secondary Superset (3 rounds):
Dumbbell Push Press – 8 per side
Hand-Release Pushups – 10
Hollow Body Flutter Kicks – 30 sec
Finisher – “Viltrumite Descent”
10 Pushups
8 Squat Thrusts
6 Burpees
(Repeat x2–3 rounds)
Day 2 – Pull/Core (Brutal Stability)
Warm-Up:
10 Scapular Pushups
20 Jump Rope Skips
5 Inchworms
Main Superset (3–4 rounds):
Renegade Rows – 10 total
Bear Crawl (forward + back) – 20 sec
Side Plank Reach – 10 per side
Secondary Superset (3 rounds):
Dumbbell Rows – 10 per side
Plank to Elbow Tap – 10 total
Knee Drive Hold (slow) – 30 sec
Finisher – 4-Min AMRAP:
6 Renegade Rows
12 Flutter Kicks
20 Jump Rope Skips
Day 3 – Legs (Grounded Domination)
Warm-Up:
10 Bodyweight Squats
10 Reverse Lunges
30 sec Jump Rope
Main Superset (3–4 rounds):
Tempo Goblet Squats (3-1-1) – 8
Dumbbell Suitcase Carry – 30 sec per side
Wall Sit with Punch-Outs – 20 punches
Secondary Superset (3 rounds):
Dumbbell Step-Back Lunge – 8 per side
Jump Rope High Knees – 30 sec
Glute Bridge March – 10 per side
Finisher – “Conquer the Floor”
20 Air Squats
10 Burpees
20 Jump Rope Skips
(2–3 rounds)
Day 4 – Full Body Conditioning (Viltrumite Pressure)
Warm-Up:
30 sec Jump Rope
10 Pushups
10 Bodyweight Squats
Main Circuit (3–4 rounds):
Jump Rope Sprint – 30 sec
Dumbbell Ground-to-Overhead – 8
Bear Crawl to Pushup – 20 sec
Hollow Hold – 30 sec
Burpees – 8
Finisher – “Brute AMRAP” (4 minutes):
5 Dumbbell Floor Press
10 Air Squats
15 Jump Rope Skips
Conclusion
Omni-Man doesn’t just overpower enemies — he erases them with relentless force and precision. This workout plan reflects that same philosophy: no wasted movement, no filler exercises, and no backing down.
Every session is designed to push your body beyond comfort and teach you to dominate with control. You’ll build power that doesn’t just look good — it performs under pressure, holds under fatigue, and adapts when the fight gets ugly.
This isn’t about looking heroic. It’s about moving like a conqueror — fast, brutal, and completely in control.
No limits. No weakness. Train like a Viltrumite.
Fandom
