Raven Training Plan: Real-Life Teen Titans Workout
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In this segment of the Superhero Training series, we are covering the final member of the Teen Titans, Raven!
We've covered Nightwing, Starfire, Cyborg, and Beast Boy this week of Titans. Of course, the group is spread out to more characters. Still, we have four prominent members on our Superhero Training database.
We've also covered many DC Heroes, which you can check out after this one—Wonder Woman, Jason Todd, Stephanie Brown, Superman, Batman, Deathstroke, and more!
Today's workout aims to achieve a leaner, proportionate physique that is also strong and powerful.
Let's get into the breakdown, starting with the stats and ranking.
Raven Physical Stats
Name: Raven
Weight: 139lbs
Height: 5'11
Abilities: Sorcery
Alright, let's talk about it!
Considering both height and weight, Raven's build is more on the slender side compared to someone like Starfire, who is on the more muscular spectrum.
This build reminds me of a gymnast, swimmer, model, or MMA fighter.
And body composition aside, sorcery takes a massive toll on someone's body, so endurance will be super important here!
For this workout, we won't focus too much on building an insane amount of muscle. Instead, we will adopt some of the training practices integrated by the categories above.
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Raven 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 peds for maintenance)
Raven's physique is placed in the Tier 1 category - Natty.
Raven Workout Principles
This is the part where we figure out some direction for a workout plan based on Raven's performance-based feats!
Proprioception: Many of her abilities can't be replicated in real life. However, she excels at using her brain, so one way we can replicate this feat is by forcing more concentration through exercise, known as mind-muscle connection.
We will have to focus on different types of stabilizing muscles and exercises that force our bodies to do so.
Superhuman Durability: Her demon side enhances her durability, so there is no other way to train this than by simply testing how the muscles can keep up during our workouts!
So, specific workouts will include active rest periods and metabolic conditioning post-workout.
Proportional Physique: While this isn't necessarily a physical feat, this one will be heavily emphasized since there isn't much to go off of as far as her performance since she's all magic!
So, as far as proportions go, we will have to train to incorporate the athletic bodybuilding approach!
How to Workout Like Raven in Real Life
From a gym bro's perspective, here is what we need to consider for the Cyborg workout plan:
Raven's Slim, Toned Physique
Raven's Mind - Muscle Control
Raven's Durability
Now, let's get into the training!
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Workout Frequency: 4 days
Training Description: We will incorporate the athletic bodybuilding method for proportions, and the exercise selection will be strictly based on performance.
Day 1: Raven Back and Biceps
Workout
Pull-Ups or Assisted Pull-Ups: 4 sets of 8-10 reps
Bent Over Rows: 4 sets of 12 reps
Single Arm Dumbbell Rows: 3 sets of 12 reps per arm
Lat Pulldowns: 3 sets of 15 reps
Seated Cable Rows: 3 sets of 12 reps
Bicep Curls (Dumbbell or Barbell): 4 sets of 15 reps
Hammer Curls: 3 sets of 12 reps
Day 2: Raven Legs and Core
Workout
Squats (Bodyweight or Weighted): 4 sets of 15 reps
Lunges: 4 sets of 15 reps per leg
Leg Press: 3 sets of 15 reps
Deadlifts: 4 sets of 12 reps
Calf Raises: 4 sets of 20 reps
Core Focus
Leg Raises: 4 sets of 15 reps
Bicycle Crunches: 3 sets of 20 reps
Bird Dogs: 3 sets of 10 reps per side
Day 3: Raven Chest and Triceps
Workout
Push-Ups: 4 sets of 15 reps
Bench Press: 4 sets of 12 reps
Incline Dumbbell Press: 3 sets of 15 reps
Chest Flyes: 3 sets of 15 reps
Tricep Dips: 4 sets of 12 reps
Tricep Pushdowns: 3 sets of 15 reps
Overhead Tricep Extensions: 3 sets of 12 reps
Day 4: Raven Legs and Core
Workout
Deadlifts: 4 sets of 12 reps
Bulgarian Split Squats: 4 sets of 15 reps per leg
Leg Curls: 3 sets of 15 reps
Leg Extensions: 3 sets of 15 reps
Goblet Squats: 4 sets of 15 reps
Core Focus
V-Ups: 4 sets of 15 reps
Reverse Crunches: 3 sets of 20 reps
Plank with Shoulder Taps: 3 sets of 15 reps per side
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