Spider-Man 2099 Workout Routine
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In this episode of the Superhero Workout series, we will be going over the complete comprehensive workout plan inspired by Miguel O'Hara, better known as Spider-Man 2099!
You guys really enjoyed the Spider-Man workouts, so we are expanding on that universe and bringing in one of the more popular variants of recent times.
I'm actually glad Spider-Man 2099 got the shine he deserves. For those who grew up playing Spider-Man, shattered dimensions - if you know, you know!
Here are some other Marvel-inspired workouts that have received lots of positive feedback that you guys and gals can check out after this one.
This workout will be based on the Spider-Man 2099 we see across the Spider-verse. So, for this workout, we aim to get huge and strong while still achieving some of the basic Spider-Man principles.
Let's get into the breakdown, beginning with the physical stats and physique ranking!
Spider-Man 2099 Physical Stats
Name: Miguel O'Hara
Height: 6'9
Weight: 300lbs
Abilities: Wall crawling, organic webbing, venom, accelerated healing
Alright, let's talk about it!
Disclaimer - again… this is the Spider-Man 2099 from across the Spider-Verse we are discussing.
This guy, alongside many other heavyweight characters, easily ranks among the top five we've covered in terms of height and weight.
Spider-Man 2099 has an incredibly imposing physique made up mostly of muscle, all in areas that are considered to be aesthetic in gym bro terms.
His shoulders are incredibly wide, and his arms are big, giving off that V-taper illusion. He also has slightly athletic legs and small calf insertions that show he is athletic in terms of being Spider-Man.
He can definitely fit in with Superman and Batman from the OG Justice League series.
His physique is directly inspired by a bodybuilder's physique. Spider-Man's proportions just give away the fact that Arnold may have actually been a reference.
Spider-Man 2099 Feats
This will be the core of our workout research. Let's take a look at some notable feats seen in the comics, movies, and video games.
Here's what we got according to his wiki:
Strength feats
Talons have been used to decapitate venom 2099
Can lift and throw cars with no issue
Punched out a shark
Ripped apart a 20-ton turret of a tank
Speed feats
Routinely dodges gunfire from 10 soldiers at once
Hits two targets with his webs while moving at supersonic speed
Can catch missiles in mid-air and redirect them
Webbed up bullets in mid-air
Other cool feats
Tanked an energy blast
Survived a beating from Maestro and Thor 2099
Was worthy enough to lift Mjolnir
Dug his way out of a collapsed building
Insane healing factor, being immune to fatal injuries
There are many more… but I think this gives us enough for a workout plan.
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Spider-Man 2099 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)
Spider-Man 2099's physique is in the Tier 3 category - Not natty (PEDs needed for maintenance)
I mean, I think we all knew this. Realistically, I couldn't see an exact physique similar to O'Hara's being sustainable naturally.
But no worries! You can still definitely achieve a physique inspired by Spider-Man 2099 naturally.
Spider-Man 2099 Workout Principles
This is the part where we get into the workout research based on his feats.
Let's get some direction on the training plan.
Muscular build: I am fully aware that most of the general fandom is probably not too detailed when it comes to Spider-Man 2099's performance. So, the top priority of this workout plan will be his aesthetics and proportions.
How to apply:
Athletic Bodybuilding: This will be the foundation of the workout program's training. Basically, it involves working out for both aesthetics and proportions. That way, you can look as close as possible to Miguel O'Hara while doing the things he does!
Progressive overload: People tend to overcomplicate the concept of progressive overload. But in all honesty, when the weight feels lighter, go heavier. That's all there really is to it.
Muscular endurance: From what we saw in Across the Spider-verse, Spider-Man 2099 wasn't only incredibly strong but also athletic and extremely powerful, and that's what made his physique so imposing.
How to apply:
Calisthenics: This is the most basic rule for any Spider-Man training program. You have to have some body weight control. For the calisthenics entirely, we will focus on explosiveness and weighted variations.
MetCon: This is muscular endurance. Similar to explosive training, the primary focus will be on using weighted equipment to perform the exercises with.
How to workout like Spider-Man 2099 in real life
From a gym bro's perspective, here is what you can expect from the Spider-Man 2099 workout program:
Spider-Man 2099's jacked, lean physique
Spider-Man 2099's strength and performance
Spider-Man 2099's aura points
That's just a bonus!
Spider-Man 2099's full workout breakdown
This is a new segment we're adding where we break down the workout day by day to prove the effectiveness of the training program!
Let's go over the plan!
Days 1-2, 4-5
These training days will specifically focus on building strength through athletic bodybuilding and explosive power through plyometrics and metabolic conditioning.
Because of Spider-Man 2099's physical composition, we will focus on compounds and isolations on the upper body and explosive power on the lower body.
And by the end of the workouts, we will include metabolic conditioning exercises that build muscular endurance.
Day 3
This one is going to focus primarily on active recovery. But if you still want to train, be sure to check out some of our martial arts, kettlebell, and calisthenics workouts below:
If you don't want to train and want to stick to active rest, consider the following:
Cycling
Walking
Jump Rope
Rower
Light jog
Swimming
Now, let's get into the training!
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Workout frequency: 4 days
Training description: This workout will be a complete athletic bodybuilding plan to build strength, muscular size and performance like Spider-Man 2099
Day 1: Spider-Man 2099 Athletic Bodybuilding (Push Day)
Overhead Press: 3 sets of 12 reps
Superset: Spider-Man Pushups for 10 reps each side
Ring Pushups: 3 sets of 12
Lateral Raises: 3 sets of 12
Incline Bench Press (Dumbbells): 3 sets of 10
Superset: Ab wheel for 15 reps
Metabolic:
Sled Push: 3 sets back and forth
Day 2: Spider-Man 2099 Athletic Bodybuilding (Pull Day)
Weighted Pull-ups: 3 sets of 8-10 reps
Bicep Curls: 3 sets of 12 reps
Farmers Walk: 3 sets back and forth
Superset: Suitcase Carry for 10 reps
Seated Sled Pull: 3 sets forward
Metabolic:
Wind Sprints:8-10 sets back and forth
Day 3: Active Rest
This one is going to focus primarily on active recovery. But if you still want to train, be sure to check out some of our martial arts, kettlebell, and calisthenics workouts below:
Day 4: Spider-Man 2099 Athletic Bodybuilding (Leg Day)
Bulgarian Split Squat: 3 sets of 12 reps each side
Barbell Deadlift: 3 sets of 8-10 reps
Heavy KB Swing: 3 sets of 15 reps
Superset: 15 second L Sit
Jump Lunges: 3 sets of 30 seconds
Metabolic:
Jump Rope: 3 sets of 3 minutes
Day 5: Spider-Man 2099 Athletic Bodybuilding (Full Body)
Ring Dips: 3 sets of 10 reps
Low Cable Row: 3 sets of 12 reps
Jump Squat: 3 sets of 30 seconds
Tricep Pushdown: 3 sets of 12 reps
Ring Row (Weighted Vest): 3 sets of 10-12 reps
RDL: 3 sets of 12 reps
Metabolic:
Heavy Bag Work: 3-6 rounds of 3 minutes
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