Beast Boy Training Plan: Real Life Teen Titans Workout
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In this segment of the Superhero Training Series, we are continuing our run with the Titans, covering Garfield Logan, better known as Beast Boy!
We've already covered Nightwing and Starfire this week, so be sure to tune into those if you haven't already!
We've covered more DC characters on this site, including Superman, Batman, Wonder Woman, Deathstroke, Red Hood, Batman Beyond, and more!
Let's begin this breakdown starting with the physical stats and ranking.
Beast Boy Physical Stats
Name: Garfield Logan
Height: 5'8
Weight: 150lbs
Abilities: Shapeshifting
Now, let's talk about it!
Now, while he isn't the most aesthetic superhero, his physique is one of my favorites regarding balance.
He looks lean and agile, which characterizes his performance so much since his powers require him to be agile and adaptable.
This versatile physique is one of those that is like a sleeper build, but he can show it off if he wants to. You may not expect much performance out of this physique, but when it's showcased, it's super impressive.
Beast Boy's physique is a testament to well-rounded fitness and performance. So, in order to achieve something like this, we will be required to approach this training regimen in a hybrid style right off the bat.
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Beast Boy 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)
Beast Boy's physique is placed in the Tier 1 category - Natty.
One thing I just remembered. Most balanced bodies are naturally achievable, making this even better!
Beast Boy Workout Principles
This is the part where we review Beast Boy's performance-based feats for direction on creating a workout plan!
We will have to dig a little deeper with this one. His only power is being able to change into any animal, and that just isn't quite possible at the moment.
But after some research, here is what I got!
Animal Mimicry: Beast Boy is able to change to any animal and mimic its movements perfectly, which sums up the basis of this training.
Animal movements/flow is a style of training, specifically bodyweight training, that improves strength, mobility, and bodyweight control.
Will we be adding some weight? Most likely, but this will be the foundation of our training.
Strength and Conditioning: How can we strengthen and condition like an animal? It's pretty simple. We will implement weighted calisthenics for robustness, animal flow training for overall mobility and control, and plyometrics for explosive strength.
This is like combining weighted pull-ups with bear crawl-outs and standard push-ups with weighted frog hops.
It's a genius way of training. You get a three-in-one deal without drastically changing your training program!
Nutritional Practices: I'm only adding nutritional practices because Beast Boy's philosophy is unique. As a vegetarian, his eating habits help him maintain a lower body fat percentage, which is why he has always been super lean, even in the comics!
However, going plant-based for a lean physique isn't required if that’s not what you’re into.
How to Workout Like Beast Boy in Real Life
From a gym bro's perspective, here is what we need to consider for this Beast Boy workout plan:
Beast Boy's lean, athletic physique
Beast Boy's animal flow and mimicry
Beast Boy's versatility
Now, let's get to the training!
Day 1: Beast Boy Weighted Calisthenics and Animal Flow
Weighted Calisthenics:
Weighted Pull-Ups: 4 sets of 6-8 reps
Weighted Dips: 4 sets of 8-10 reps
Weighted Push-Ups: 4 sets of 10-12 reps
Weighted Bulgarian Split Squats: 3 sets of 10 reps per leg
Animal Flow:
5. Beast Reach: 3 sets of 10 reps per side
Crab Reach: 3 sets of 10 reps per side
Ape Walk: 3 sets of 15 meters
Scorpion Reach: 3 sets of 10 reps per side
Day 2: Beast Boy Full Body Calisthenics and Plyo
Full Body Calisthenics:
Push-Ups: 4 sets of 15-20 reps
Inverted Rows: 4 sets of 12-15 reps
Pistol Squats: 3 sets of 6-8 reps per leg
Hollow Body Hold: 3 sets of 30-45 seconds
Plyometrics: 5. Box Jumps: 3 sets of 12 reps
Plyometric Push-Ups: 3 sets of 10 reps
Broad Jumps: 3 sets of 10 reps
Tuck Jumps: 3 sets of 15 reps
Day 3: Beast Boy Weighted Calisthenics and Animal Flow
Weighted Calisthenics:
Weighted Chin-Ups: 4 sets of 6-8 reps
Weighted Decline Push-Ups: 4 sets of 10-12 reps
Weighted Pistol Squats: 3 sets of 6-8 reps per leg
Weighted Walking Lunges: 3 sets of 12 reps per leg
Animal Flow:
5. Bear Crawl: 3 sets of 15 meters
Side Kickthroughs: 3 sets of 10 reps per side
Traveling Beast: 3 sets of 15 meters
Loaded Beast to Wave Unload: 3 sets of 10 reps
Day 4: Beast Boy Full Body Calisthenics and Plyo
Full Body Calisthenics:
Diamond Push-Ups: 4 sets of 12-15 reps
Australian Pull-Ups: 4 sets of 12-15 reps
Single-Leg Romanian Deadlift (bodyweight): 3 sets of 10 reps per leg
L-Sit Hold: 3 sets of 20-30 seconds
Plyometrics:
5. Single-Leg Box Jumps: 3 sets of 8 reps per leg
Clap Push-Ups: 3 sets of 10 reps
Skater Jumps: 3 sets of 12 reps per side
Jump Squats: 3 sets of 15 reps
Day 5: Beast Boy Weighted Calisthenics and Animal Flow
Weighted Calisthenics:
Weighted Muscle-Ups: 4 sets of 4-6 reps
Weighted Diamond Push-Ups: 4 sets of 10-12 reps
Weighted Step-Ups: 3 sets of 12 reps per leg
Weighted Hanging Leg Raises: 3 sets of 10-12 reps
Animal Flow:
5. Beast Crawl: 3 sets of 15 meters
Crocodile Walk: 3 sets of 15 meters
Scorpion Push-Up: 3 sets of 10 reps per side
Monkey Walk: 3 sets of 15 meters
Workout Guidelines
Warm-Up: Start each workout with a 5-10 minute dynamic warm-up, including exercises like arm circles, leg swings, and hip rotations.
Cool Down: Finish each workout with a 5-10 minute cool down, including static stretches for all major muscle groups.
Rest: Ensure you have at least one rest day or active recovery day per week to allow for muscle recovery.
Hydration and Nutrition: Stay hydrated and follow a balanced diet rich in protein, healthy fats, and complex carbohydrates to fuel your workouts and aid in recovery.
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