The Thing Workout Plan: Train Like Marvel’s Heavy-Hitter
🧱 Built for Raw Power and Resilience
Download the free Action Hero Starter Pack and unlock workouts inspired by unbreakable icons like The Thing — designed with minimalist tools to build brute strength, grit, and durability.
Train heavy. Move hard. No machines. No excuses.
Ben Grimm didn’t ask to become The Thing. But once fate handed him a rocky body and unstoppable strength, he leaned into it—and became the heavy hitter of Marvel’s Fantastic Four. Known for his immense power, blue-collar attitude, and “it’s clobberin’ time” spirit, The Thing brings brawler energy to every battle he enters.
This workout plan is designed to help you build a physique that is both unbreakable and tank-like in performance. You’ll train for brute strength, functional mass, and grit—using simple tools like dumbbells, jump rope, and kettlebells. With a mix of heavy pressing, loaded carries, and high-effort conditioning circuits, this program will push your power output while reinforcing joint durability and core resilience.
Physical Stats
Name: Ben Grimm (The Thing)
Height: 6’0” (varies by iteration)
Weight: Approx. 500 lbs (rocky form)
Abilities:
Superhuman strength and durability
Near-invulnerable rocky body
High-level striking power and combat endurance
Street-fighting instincts and brawling style
Extreme pain tolerance and mental grit
Training Principles
1. Brute Strength Over Everything
Ben is all about crushing power. This plan utilizes heavy pressing, pulling, and squatting to build foundational strength, focusing on low reps, high effort, and maximal output.
In Practice:
You’ll train heavy with dumbbell floor presses, goblet squats, and inverted rows—targeting 4–6 rep ranges. The goal is to achieve maximum force, longer rest periods, and powerful, controlled repetitions.
2. Density and Functional Mass
Ben’s frame isn’t for show—it’s pure function. That means slow eccentrics, high time under tension, and loaded carries that build durable, brick-like muscle.
In Practice:
You’ll use tempo training on split squats and RDLs (e.g., 3-second negatives), as well as suitcase carries and farmer walks, to build grip and trunk strength under load.
3. Minimal Gear, Max Output
The Thing trains like a brawler—no machines, no frills. Just dumbbells, your own bodyweight, and whatever’s lying around that can be picked up and moved with force.
In Practice:
You’ll rotate between dumbbell push/pull supersets, jump rope for conditioning, and kettlebell swings to close out sessions with intensity and simplicity.
4. Joint Armor and Stability
Ben’s durability comes from more than rock skin—it’s structural integrity. This involves strengthening the knees, shoulders, and hips through controlled repetitions and unilateral movements.
In Practice:
You’ll do Bulgarian split squats, renegade rows, plank holds, and overhead presses—all designed to reinforce the small stabilizers and support long-term strength gains.
5. Combat Conditioning Finishers
The Thing doesn’t fade in a fight. Finishers simulate real-world fatigue by blending cardio and strength for brutal, short bursts that build stamina and willpower.
In Practice:
Expect circuits with kettlebell swings, jump rope sprints, bear crawls, and burpees—performed at high effort with short rests to push both mind and muscle.
Day 1 – Push Power & Pressing Strength
Warm-Up
Jump rope – 3 minutes
Arm circles + band pull-aparts – 2 sets
Pushup to Down Dog – 10 reps
Main Superset
Dumbbell Floor Press – 4x6 (heavy)
Pike Pushups – 3x8
Accessory Work
Dumbbell Shoulder Press – 3x10
Dumbbell Chest Fly (slow tempo) – 2x12
Plank to Pushup – 3x10
Finisher
Kettlebell Swings – 3x20
Jump Rope – 30 sec fast pace
Rest 30 sec between rounds
Day 2 – Pull & Grip of Granite
Warm-Up
Jump rope – 2 minutes
Band pull-aparts + scap slides – 2 sets
Dead hang – 30 sec
Main Superset
Inverted Rows (feet elevated) – 4x10
Dumbbell Renegade Rows – 3x8/side
Accessory Work
Heavy Dumbbell Rows – 3x8
Chin-Ups or Negatives – 3x6
Dumbbell Deadbugs – 3x10
Finisher
Jump Rope x High Pull Circuit – 3 rounds
30 sec jump rope
10 dumbbell high pulls
30 sec rest
Day 3 – Legs Like Bedrock
Warm-Up
Jump rope – 3 minutes
Deep squat hold – 2x30 sec
Glute bridges – 2x15
Main Superset
Dumbbell Goblet Squats – 4x8 (heavy)
Weighted Step-Ups – 3x10/leg
Accessory Work
Dumbbell Romanian Deadlifts – 3x10
Bulgarian Split Squats – 3x8/leg
Calf Raises – 2x25
Finisher
Dumbbell Farmer Carries – 3x30 sec walk
Jump Rope – 30 sec
Rest 45 sec between rounds
Day 4 – Full Body Smash Circuit
Warm-Up
Jump rope – 3 minutes
Bodyweight squats + pushups – 2x15
Full-Body Circuit (4 Rounds)
Burpees – 10
Dumbbell Clean → Squat → Press – 6 reps
Mountain Climbers – 20 reps
Hanging Knee Raises – 12
Kettlebell Swings – 15
Plank Hold – 30 sec
Rest 1 minute between rounds
Cooldown
Couch stretch + forward fold – 1 min each
Wrist and shoulder mobility – 2 rounds
Conclusion
Ben Grimm wasn’t built in a lab—he was forged in fire, fight, and hard-earned strength.
This plan is designed to bring that same unbreakable energy into your training. If you stick with it, you’ll emerge stronger, tougher, and more resilient than ever.
No fancy gear. No soft reps. Just grit.
It’s clobberin’ time.
