Soldier Boy Workout Plan: Real Life Workout from The Boys
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In this segment of the Superhero Training Series, we will cover the full workout plan and breakdown of Soldier Boy from The Boys!
Played by Jensen Ackles, Soldier Boy is basically the counterpart of Captain America - super strong, chiseled, and uses a shield as his main weapon.
We covered Homelander last month, and y'all really seemed to enjoy it! So, while the series is still pretty fresh in my mind, I'll bring more of these to the people!
With that being said, let's begin the breakdown, starting with the physique stats and ranking.
Soldier Boy Physical Stats
Name: Benjamin
Height: 6'0
Weight: 180lbs
Abilities: Super
Alright, let's talk about it!
So first, let's start with his abilities. Obviously, we know he is labeled as a "super", but there is more than just that.
Just from what we know based off of him in the series, he has the abilities similar to a super soldier. This means super strength, durability, and athleticism.
This also comes with a unique ability he adopted from being a lab rat, being that he can shoot radiation out of his chest!
Now, for his physique. We are going to use Jensen Ackles as an example of the physique of Soldier Boy.
So from what we know, he had to bulk, and train like there was no tomorrow for this role!
That is until he realized he could wear a muscle suit…
As an end result, he built a physique that had many features suited for his role. He developed his shoulders and traps for that intimidating look.
And despite being on a bulk, he actually had a lower body fat level in his abs!
So, it looks like all he really needed here was a wider back, bigger arms, and shoulders.
Soldier 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)
Soldier Boy's physique is in the Tier 1 category - Natty.
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Soldier Boy Feats
This will be the core of our workout research. Let's examine some notable feats seen in the comic book and series.
Here is what we have according to his wiki:
Strength Feats
He was the most powerful hero before Homelander
Overpowered multiple soldiers at once
Launched a soldier through a solid wall
Ordinary humans can't lift their shield
Soldier Boy can lift and throw full-sized cars
Performance Feats
Traded blows with Homelander
Overpowered armed soldiers with his shield and hand-to-hand combat
Vertical jump is greater than a normal person
He has the reflexes to dodge Homelander's attacks
Soldier Boy Workout Principles
This is the part where we discover the methods required to make a Soldier Boy workout program!
Muscularity: The primary focus of this workout plan will be to build muscles similar to Soldier Boy!
How to apply:
Progressive overload: This simply means making the weight heavier once it becomes easier to use, that way you are building both muscularity and strength.
Recovery: Separating the muscles we train per each lifting day is what will help maximize recovery, which equals muscle growth.
Calorie Surplus: You have to eat more if you want to gain more! To start out, take your maintenance calories and add them by 250 to get the number of calories you should eat in a day!
Superhuman Performance: For his superhuman performance, we will focus on the core foundations of his abilities - both as a superhero and in combat.
How to apply:
Combat training: This will include an exercise selection made to improve combat performance. This means, kettlebell workouts, bodyweight control and mobility, as well as overall athletic performance.
Athletic workouts: The main focus of the exercises will be to combine both muscle-building and athletic training in one.
SAQs: This will focus on full-on power training in terms of speed, agility, and quickness - to build that explosive power like Soldier Boy!
How to Workout like Soldier Boy in Real Life
From a gym bro's perspective, here is what we can get out of a Soldier Boy workout program:
Soldier Boy's strength
Soldier Boy's athletic performance
Soldier Boy's muscular physique
Soldier Boy's Full Workout Breakdown
Day's 1,3 and 5
These days will prioritize strength training in the form of upper, lower, and full body workouts. The exercise selection will include exercise selections based entirely on athletic bodybuilding.
That way, we can make it to where the strength training complements the performance training, and you can get better at both!
Days 2, 4 and 6
These days will focus more on endurance training, direct athletic work, and martial arts training.
For martial arts training, we won't include individualized workouts. Instead, you can head over to our martial arts training series and apply it to the workout. Don't worry, they will all work, and they're super fun to do!
You can check them out here:
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Workout frequency: 6 days
Training description: This workout plan combines the main components to Soldier Boy’s performance to help you build a physique made for athleticism, strength and combat.
Day 1: Soldier Boy Strength and Mobility
Strength Training: Lower Body (Kettlebells, Bodyweight, Barbell)
Barbell Squats: 4 sets of 6-8 reps
Kettlebell Swings: 4 sets of 15 reps
Bodyweight Bulgarian Split Squats: 3 sets of 12 reps per leg
Barbell Deadlifts: 4 sets of 6-8 reps
Calf Raises: 3 sets of 20 reps
Mobility Work
Dynamic Stretching: 10 minutes
Foam Rolling: 5 minutes
Day 2: Soldier Boy Endurance and Combat
Endurance Training
Running: 5 miles at a moderate pace or 30 minutes of interval sprints (1 minute sprint, 1 minute walk)
Martial Arts Training (Choose one)
Day 3: Soldier Boy Strength and HIIT
Strength Training: Upper Body (Kettlebells, Bodyweight, Barbell)
Barbell Bench Press: 4 sets of 6-8 reps
Kettlebell Overhead Press: 4 sets of 10 reps
Pull-Ups: 3 sets of 8-12 reps
Barbell Rows: 4 sets of 6-8 reps
Dips: 3 sets of 10-15 reps
HIIT Session
20 minutes of alternating between 30 seconds of burpees and 30 seconds of rest
Day 4: Soldier Boy Combat and Athletic Training
Combat Skills (Choose one)
Agility Drills
Ladder Drills: 3 sets of various patterns (in-out, side-to-side, etc.)
Cone Drills: 3 sets of shuttle runs
Day 5: Soldier Boy Strength and Mobility
Strength Training: Full Body (Kettlebells, Bodyweight, Barbell)
Barbell Clean and Jerk: 4 sets of 3-5 reps
Kettlebell Goblet Squats: 4 sets of 10 reps
Bodyweight Push-Ups: 3 sets of 20 reps
Barbell Deadlifts: 4 sets of 6-8 reps
Kettlebell Snatches: 3 sets of 10 reps per arm
Mobility Work
Dynamic Stretching: 10 minutes
Foam Rolling: 5 minutes
Day 6: Soldier Boy Endurance and Combat
Endurance Training
Interval Sprints: 20 minutes (1 minute sprint, 1 minute walk)
Martial Arts Training (Choose one)
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