Wonder Woman Training Plan: Real-Life Superhero Workout
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In this segment of the Superhero Workout series, we are covering the third of the big three—after Superman and Batman—Wonder Woman!
Wonder Woman is known for paving the way for most of the female superheroes we see today. She is widely known for her strength, power, and flashiness on and off the battlefield.
This workout will help you achieve exactly that. As a result, you will achieve both strength and powerful proportions!
You can check out some of our other DC character workouts here - Green Arrow, Stephanie Brown, Nightwing, Starfire, Raven, Bane, Deathstroke, Red Hood, and more!
Let's begin this breakdown starting with the physical stats and ranking.
Wonder Woman's Physical Stats
Name: Diana Prince
Height: 6'2
Weight: 175lbs
Abilities: Flight, strength, healing factor, divine powers
Alright, let's talk about it!
Wonder Woman is clearly an outlier, standing around the same height as Batman, and has lots of muscle mass with a lower body fat percentage.
Her physique has many depictions across the comics, some making her look more muscular and others showing her more feminine side with the appropriate amount of muscles while also having her proportions more true to female body composition.
I personally prefer the latter. There's something about a female character with a biologically accurate frame and amazing power that makes her power stand out so much!
So, that's what we are going with.
When I see Wonder Woman's physique, I think of a volleyball player or a professional gymnast as the inspiration behind it. Someone who is ripped but has the springiness and strength on all fours!
Wonder Woman 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)
Wonder Woman's physique is ranked at Tier 2 - Giga genetics.
If it wasn't for her being over six feet, that would've been an easy tier 1.
But even without the height, you can still achieve a physique similar to Wonder Woman.
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Wonder Woman Training Principles
This is the part where we look into Wonder Woman's performance-based feats to create a workout plan!
Strength: Wonder Woman is seen to have a great deal of general strength. She is as strong as the earth (literally) and can hold her own against the likes of Superman!
How to apply:
Strength and Conditioning: This is a no-brainer for any superhero workout plan. You need to build strength in order to do all the cool stuff! So, we will use athletic bodybuilding to build strength and proportions similar to Wonder Woman!
Agility and Acrobatics: This is where we build strength in other areas that correspond to her strengths. While training our compound movements, we will train like Wonder Woman functionally by training for plyometrics, speed, and acrobatic skills similar to her poise.
Combat Skills: Wonder Woman is a warrior, so we must train like one.
How to apply:
Martial Arts: This will be a more committed form of cardio when we train our agility and plyos. It's all straightforward: pick a martial art style and do your best to hone the skills! In this case, we will use kickboxing since it's more effective for muscular development and is simple enough.
How to Workout Like Wonder Woman in Real Life
From a gym bro's perspective, here is what we need to train like Wonder Woman.
Wonder Woman's Strength
Wonder Woman's Combat Conditioning
Wonder Woman's athletically aesthetic physique
Now, let's get to training!
Workout frequency: 5 days
Training description: This workout will blend athletic bodybuilding, functional strength, and martial arts to make you an all-around athlete like Wonder Woman!
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Day 1: Wonder Woman Full Body Push Day
Warm-up:
5-10 minutes of dynamic stretching and light cardio (e.g., jumping jacks, high knees).
Workout:
Barbell Squats: 4 sets of 8-10 reps
Bench Press: 4 sets of 8-10 reps
Overhead Press: 4 sets of 8-10 reps
Dumbbell Lunges: 3 sets of 10 reps per leg
Push-ups: 3 sets of 15-20 reps
Tricep Dips: 3 sets of 12-15 reps
Calf Raises: 3 sets of 15-20 reps
Day 2: Wonder Woman Combat Conditioning (Plyometrics, Acrobatics, Martial Arts)
Warm-up:
5-10 minutes of dynamic stretching and light cardio (e.g., shadowboxing, jump rope).
Workout:
Plyometrics:
Box Jumps: 3 sets of 12 reps
Burpees: 3 sets of 15 reps
Agility Ladder Drills: 3 sets of various patterns
Acrobatics:
Handstands: Practice for 5 minutes
Ring Pullups: 3 sets of 10 reps
Ring Dips: 3 sets of 10 reps
Martial Arts:
Shadowboxing: 3 rounds of 3 minutes
Pad Work: 3 rounds of 3 minutes
Basic Kicks and Punches: 3 sets of 20 reps each
Day 3: Wonder Woman Full Body Pull Day
Warm-up:
5-10 minutes of dynamic stretching and light cardio (e.g., jogging, arm circles).
Workout:
Deadlifts: 4 sets of 8-10 reps
Pull-ups: 4 sets of 8-10 reps (use assisted pull-up machine if needed)
Bent Over Rows: 4 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 10 reps
Face Pulls: 3 sets of 15 reps
Hammer Curls: 3 sets of 12-15 reps
Russian Twists: 3 sets of 20 reps (each side)
Day 4: Wonder Woman Combat Conditioning (Plyometrics, Acrobatics, Martial Arts)
Warm-up:
5-10 minutes of dynamic stretching and light cardio (e.g., jump rope, shadowboxing).
Workout:
Plyometrics:
Tuck Jumps: 3 sets of 12 reps
Skater Hops: 3 sets of 15 reps per side
Broad Jumps: 3 sets of 10 reps
Acrobatics:
Handstand Push-ups (against a wall): 3 sets of 5-8 reps
Backward Rolls: 3 sets of 10 reps
Pike Jumps: 3 sets of 10 reps
Martial Arts:
Combination Drills (punches and kicks): 3 rounds of 3 minutes
Clinch Work: 3 rounds of 3 minutes
Footwork Drills: 3 sets of various patterns (e.g., zigzag, lateral movement)
Day 5: Wonder Woman Active Recovery (Mobility and Light Martial Arts)
Warm-up:
5-10 minutes of light cardio (e.g., walking, gentle jogging).
Workout:
Mobility:
Foam Rolling: 5-10 minutes, focusing on major muscle groups
Dynamic Stretching: 5-10 minutes (e.g., leg swings, arm circles)
Light Martial Arts:
Shadowboxing: 10-15 minutes, focusing on controlled movements
Jump rope: 15-20 minutes
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