Omni-Man Workout Routine: Become a Viltrumite from Invincible
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In this segment of the Superhero Training Series, we will be covering Nolan Grayson, better known as Omni-Man!
It looks like the Invincible Workout was very well received. Feel free to tune into that episode after this one!
This full five-day superhero workout plan will help you achieve intense gains and athletic ability that mirrors the performance feat of a vultrumite.
Let's begin the breakdown, starting with the physical stats and ranking!
Omni-Man Physical Stats
Name: Nolan Grayson
Height: 6'2
Weight: 250lbs
Abilities: Flight, Super strength, anti-aging, speed
Alright, let's talk about it!
When we look at Omni-Man from a power-based standpoint, he seems like a less friendly, watered-down Superman.
But we need to look deeper into the superpowers here since it isn't probable in the real world, just from a physical standpoint.
Omni-Man definitely has the size to pass up as a bodybuilder. But from what we see, that just isn't the case.
When I examine Omni-Man's physique more closely, considering his hybrid style performance and how it complements his overall build, I see the physique as a byproduct of the heavy lifting that comes with being a superhero!
This physique looks like it's inspired by a CrossFitters build!
Someone who lifts but doesn't necessarily do bodybuilding. Someone who does endurance work but doesn't look like an endurance athlete can also fight and showcase impressive power output.
So, this workout will undoubtedly make you a fitness jack of all trades!
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Omni-Man 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)
Omni-Man's physique is placed in the Tier 3 category - Not natty.
While a cross-fitter physique is naturally achievable, Omni-Man's isn't. Do you see that art style?!
But don't worry, you can still easily achieve an inspired physique.
Omni-Man Workout Principles
This is the part where we review some of Omni-Man's performance-based feats and put together a workout plan inspired by him!
Functional Strength: This is what I meant earlier when I said he's got the size of a bodybuilder but doesn't look like he trains like one.
His showcase of super strength looks like he's doing basic lifts, which is exactly what we need to do to build muscle.
How to apply:
Progressive Overload: Stick to the basic lifts. When they get light, make them heavier. I know a lot of people who overcomplicate progressive overload, but this is as easy as it gets!
Explosive Power: This is the part where we discuss the "hybrid" approach to Omni-Man's performance. Explosive power is inspired by his flight and speed abilities.
How to apply:
Plyometrics: We will include many power-output exercises, such as the box jump, landmine press, and sled push.
Speed training: For this, we can add some lateral shifting to our exercises as well as simply sprinting. This is especially good for the principle of specificity and increasing speed.
Endurance and Stamina: This is basically rule number one in the Superhero handbook. Being a superhero involves lots of fighting, which requires enormous endurance.
How to apply:
Martial arts training: Martial Arts is an excellent way to train endurance, especially in a sports-specific way. If you want to fight like a superhero, learn how to do martial arts drills, whether focused on technique, mitt work, or heavy bag stuff.
Increase activity level: This isn't as intense, but increasing your daily activity level is heart-healthy and convenient! If you're like me and aren't all that interested in dedicated cardio, feel free to enjoy the balance of convenience and enjoyment of simply increasing your overall daily activity level! You can find a more in-depth explanation of this on our Ash Ketchum training plan.
Recovery: Vultrumites are known for their healing factors. For this, we will heavily emphasize recovery throughout the program!
How to apply:
Rest: Going hard in the weight room is more than necessary. But when it's time to rest, that's when growth begins! You can incorporate active rest or simply complete rest on these days. For those more interested in complete rest, be sure to lock in on nutrition a bit more since you will likely be burning calories at a decreased rate.
How to workout like Omni-Man in real life
From a gym bro's perspective, here is what we need to consider for this Omni-Man workout plan:
Omni-Man's Hybrid style training
Omni-Man's functionality
Omni-Man's recovery process
Now, let's get into the training!
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Workout Frequency: 5 days
Training description: This workout plan will be a hybrid approach of both athletic performance and strength and conditioning
Day 1: Omni-Man Upper Body Push Day
Warm-up:
10 minutes of dynamic stretching
Arm circles, shoulder rolls, and light cardio (jump rope or jogging)
Workout:
Barbell Bench Press: 4 sets of 6-8 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Landmine Press: 4 sets of 6-8 reps
Dumbbell Lateral Raises: 3 sets of 12-15 reps
Explosive Push-ups: 3 sets to failure
Ring Dips: 3 sets of 10-12 reps
Day 2: Omni-Man Plyometrics and Agility
Warm-up:
5 minutes of jump rope
Dynamic stretches focusing on legs and hips
Workout:
Box Jumps: 4 sets of 10 reps
Ladder Drills: 10 minutes
Lateral Hops: 3 sets of 10 each side
Rope Wave: 3 sets of 45 seconds
Tuck Jumps: 3 sets of 12 reps
Medicine Ball Slams: 3 sets of 15 reps
Cardio:
HIIT: Rowing 2000m in 10 minutes or under
Day 3: Omni-Man Leg Day
Workout:
Barbell Squats: 4 sets of 6-8 reps
Kettlebell Swing: 4 sets of 15-20 reps
Backwards Lunges: 3 sets of 12 reps per leg
Leg Press: 3 sets of 10-12 reps
Hip Thrust: 4 sets of 12 reps
Bulgarian Split Squats: 3 sets of 10 reps per leg
Day 4: Omni-Man Core and Stability
Warm-up:
10 minutes of dynamic stretching
Focus on core activation exercises
Workout:
Hanging Leg Raises: 4 sets of 12 reps
Plank Variations (front, side, reverse): 3 sets, 1-minute hold each
Russian Twists: 3 sets of 20 reps
V-Ups: 3 sets of 15 reps
Medicine Ball Rotational Throws: 3 sets of 10 reps per side
Stability Ball Rollouts: 3 sets of 12 reps
Day 5: Omni-Man Upper Body Pull Day
Warm-up:
10 minutes of dynamic stretching
Arm swings, shoulder rolls, and light cardio
Workout:
Pull-ups: 4 sets of 8-10 reps
Bent-over Barbell Rows: 4 sets of 6-8 reps
Single-arm Dumbbell Rows: 3 sets of 10 reps per arm
Face Pulls: 3 sets of 12-15 reps
Barbell Bicep Curls: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 12 reps
Core Work:
Hanging Knee Raises: 3 sets of 12 reps
Bicycle Crunches: 3 sets of 20 reps
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