The Conquest regime
Train like a viltrumite elite
Physique Breakdown
Height: 6’4” (1.93 m)
Weight: 340 lbs (154.2 kg)
Conquest is an absolute behemoth. Standing 6’4” and weighing 340 pounds, he has a towering, thick build that dwarfs even Omni-Man. Imagine the most massive strongman competitor or an NFL lineman, and you’re in Conquest’s territory.
He’s hulking and broad-shouldered, with muscles layered on muscles and built more like a human tank than a bodybuilder with a six-pack. His physique carries battle scars and a missing arm (replaced with a prosthetic), underscoring the brutal life he’s led.
In real-world comparison, Conquest’s size is beyond elite powerlifters; we’re talking world-record strength athlete size, combined with the durability of a comic book super-villain. He’s not cut to magazine cover aesthetics – he’s built for destruction and overwhelming power.
Nutrition
Even a superhero can’t out train a bad diet! Be sure to eat properly to get the physique you’re looking for!
Build Mass
To approach Conquest’s colossal mass, you need to eat with warlord intensity. This means a serious caloric surplus focused on muscle:
Calorie-Dense Foods: Increase your portions of calorie-rich but nutritious foods. Think steak, whole milk, rice, potatoes, whole eggs, nut butters. Conquest likely consumes meals fit for a Viking horde so you’ll be feasting (though on cleaner choices) to gain size.
High Protein Intake: Get at least 1g of protein per lb of bodyweight. At Conquest’s size that’d be astronomical, but for you it means lots of lean meats, protein shakes, legumes, and fish. Protein is the building block of those massive Viltrumite muscles.
Carb Up for Power: Emphasize complex carbs (rice, oats, quinoa, pasta) around your training. Carbs fuel your heavy lifting sessions; Conquest never runs out of gas in a fight, and sufficient carbs ensure you won’t in the gym either. Add fruits and veggies too – even a conqueror needs his micronutrients to stay healthy.
Lean Out
Conquest’s focus is on strength, not physique cuts, he carries some body fat along with immense muscle. Still, if you want to lean out the human way (for health or looks):
Controlled Deficit: Create a moderate calorie deficit (~500 cal below maintenance). But do this after a muscle-building phase. You can’t be as huge as Conquest while super lean, so prioritize goals. When cutting, keep protein high (to protect muscle) and slightly reduce carbs/fats.
Heavy Lifting Maintained: Continue lifting heavy even while dieting. Conquest’s strength never really diminishes; emulate that by keeping intensity up so your body hangs on to muscle. You might drop some weight, but you want it to be fat, not hard-earned muscle.
Conditioning Work: Add a bit of conditioning – short high-intensity cardio like 15-minute interval circuits or weighted sled pushes a couple times a week. This will torch fat and actually add to your conditioning (useful for when we incorporate “combat” finishers). Conquest doesn’t exactly do cardio, but his battles are like HIIT sessions. For us, a bit of extra conditioning helps shed fat and builds functional endurance.
Consistency & Lifestyle
Conquest has lived for thousands of years and never lost a battle – talk about consistency! Channel that mindset:
Long-Term Mindset: Building extreme size and strength takes time. Conquest literally grew stronger over millennia. You don’t need eons, but you do need patience. Stick to your nutrition plan daily. Results come from relentless consistency, not one great week of eating followed by a slack week.
Viking Appetite & Recovery: Develop routines that support massive eating and recovery. Plan 4-5 big meals a day. You might feel like you’re constantly eating – that’s normal when trying to emulate a 340 lb powerhouse. Also schedule 7-8 hours of sleep; your body grows when you rest. Conquest might be too angry to sleep much, but you need it to rebuild.
Intensity with Balance: When it’s time to train or eat, attack it 100% – Conquest would accept nothing less than full effort. But also know when to back off. He’s an alien with near-infinite toughness; you’re not. Take deload weeks as needed, manage stress, and avoid overtraining. This ensures you stay healthy and injury-free on your road to legendary strength. A true conqueror knows when to fight and when to regroup.
Character Background
Conquest is a veteran Viltrumite warrior, estimated to be over 5,000 years old. He’s infamous for never failing a mission to assimilate a planet for the Empire, a record of brutality and success that spans millennia.
His life has been one long training ground of warfare. He’s fought countless battles, endured injuries that would kill anyone else (lost an arm in some past conflict), and only became more dangerous with time.
In the comics, Conquest relishes combat to a frightening degree; when he finally faces Invincible, he thanks Mark for giving him an opportunity to truly cut loose in a fight. For Conquest, an all-out brawl is fun.
How does this translate to training? Conquest’s “workouts” were life-or-death fights. He’s essentially been performing heavy lifts by tossing enemies through buildings and doing high-intensity intervals by battling for hours.
The guy likely doesn’t do push-ups and squats in a gym – his strength is a byproduct of his Viltrumite genetics and a lifestyle of constant violence. However, underlying that is a warrior’s discipline and toughness.
For us, Conquest’s background suggests training with ferocity and focus. He pushes beyond normal limits and doesn’t shy from pain (evidenced by the scars and the grin he often has in battle).
We will emulate this by embracing challenging sets, heavy weights, and the mentality of no excuses. Of course, we’ll keep it safe, but the inspiration is clear: to train like Conquest is to train like every rep is conquering a weakness.
Abilities and Powers
Conquest boasts the standard Viltrumite powers taken to an extreme. He has immense superhuman strength, able to go toe-to-toe with the strongest heroes. His durability is nigh-invulnerability considering he can fight through impalement, dismemberment, you name it.
He can fly at high speeds and has enhanced healing (though his scars show he’s not invincible to pain). Notably, Conquest seems to grow stronger when enraged and even as he ages (an “anger empowerment” and “age empowerment” effect), making him an ever-increasing threat.
He also has the ability to survive in space (no need for oxygen for extended periods) and tremendous stamina; in battle, Conquest can keep going relentlessly, fueled by battle lust.
Training Influence: The primary takeaway is raw power and endurance. Conquest’s strength is off the charts and we’ll emphasize heavy compound movements to build maximal strength.
We’ll also incorporate intensity techniques to simulate his rage-fueled power surges, things like short rest periods, burnout finishers, and explosive movements. His endurance and resilience suggest we should include some form of conditioning: high-rep sets or circuits that train you to push through fatigue.
We’ll also hit all muscle groups hard; Conquest has no real “weak spot” (except maybe his missing arm). Expect leg day to be as brutal as upper body day.
Finally, mental toughness: Conquest’s powers encourage us to train not just the body but the mind – pushing through that last rep as if the fate of worlds depended on it. Just promise not to start laughing maniacally like he might.
Disclaimer
Warning: Unless you’re secretly a Viltrumite, you will not literally get “stronger with age” without effort, nor become impervious to harm. Conquest’s regimen of bloody interplanetary combat is not FDA-approved. So while we encourage you to train with intensity, we remind you to do so intelligently. If you get injured, you don’t have alien super-healing or a spare cybernetic arm waiting. Leave your ego at the door
5-Day Workout Plan
(High-Intensity Body part Split – build brute strength and iron endurance.)
This plan hits each major muscle group with heavy compound exercises and adds vicious finishers to test your will. Approach each day with Conquest’s warlike mentality: attack the weights. Ensure you warm up thoroughly, even Conquest’s ancient joints need warming up. Let’s get to conquering!
Day 1: Chest & Back (Upper Body Power Day)
Warmup Cardio
5 minutes rowing machine (moderate pace to warm up both chest and back)
Shoulder openers and band pull-aparts x15 (prep the joints)
Compound Exercises
Bench Press – 4×8 (go heavy to build that planet-shattering chest strength)
Seated Cable Row – 4×10 (heavy, squeeze shoulder blades – a strong back to match that chest)
Accessory Movements
Machine Chest Press – 3×12 (pump those pecs full, minimal rest between sets)
Lat Pulldowns – 3×12 (wide grip, control the negative – expand that wingspan)
Optional Finisher
Heavy Bag Punches – 3×30 sec rounds (optional if a punching bag is available – unleash rapid punches with all your remaining upper-body strength, Conquest-style; rest 30 sec between rounds)
Day 2: Legs (Massive Lower Body)
Warmup Cardio
5 minutes stationary bike (get knees and blood ready)
Dynamic leg swings, hip circles, and bodyweight squats ×10
Compound Exercises
Leg Press – 4×8-10 (pile on the weight, drive through heels – build quads of steel)
Dumbbell Walking Lunges – 3×10 each leg (long strides, core tight – functional strength and balance)
Accessory Movements
Leg Extensions – 3×15 (squeeze at top, feel the burn in quads)
Seated Leg Curls – 3×15 (work those hamstrings so they’re as tough as cable)
Standing Calf Raises – 4×15 (Conquest’s calves support 340 lbs; give yours some love too)
Optional Finisher
Wall Sit – 2× max time (sit against a wall in squat position and endure – imagine Conquest standing unflinching in battle as your thighs shake)
Day 3: Shoulders & Arms (Upper Body Assault)
Warmup Cardio
5 minutes elliptical or light jog (loosen upper body)
Arm circles and band stretches for shoulders
Compound Exercises
Dumbbell Overhead Shoulder Press – 4×8 (press those dumbbells up like you’re holding the weight of a collapsing building – because Conquest probably has)
Weighted Dips – 3×8-10 (use dip belt or dumbbell between legs if possible; hits triceps, chest, shoulders with compound intensity)
Accessory Movements
Lateral Raises – 3×12 (build cannonball delts – lift with control)
Dumbbell Bicep Curls – 3×10 (both arms together or alternating, squeeze for that Viltrumite bicep power)
Triceps Pushdowns (Cable) – 3×12 (keep elbows pinned, full lockout – forge triceps of iron)
Optional Finisher
Battle Rope Slams – 3×15 slams (grasp ropes and slam them into the ground as hard as possible, using shoulders, arms and core – a final burst of power and fury to finish the upper body day)
Day 4: Core & Conditioning (Warrior’s Midsection and Stamina)
Warmup Cardio
5 minutes brisk treadmill walk
Trunk twists and light kettlebell swings ×10 (to activate core)
Compound Exercises
Sled Push – 4×20 yards (load a sled or prowler heavy and drive it hard – builds legs, core, and lungs. No sled? Do farmer’s carry or trap-bar carry instead, heavy dumbbells in each hand walking 20 yards)
Cable Woodchoppers – 3×10 each side (high to low angle if possible – simulate a powerful cross-body strike, great for obliques)
Accessory Movements
Plank – 3×1 minute (stare at the floor and hold; tighten every muscle as if taking a punch)
Russian Twists (Medicine Ball or weight) – 3×15 each side (twist aggressively, build rotational core strength)
Dumbbell Farmer’s Carry – 2×30 seconds (grab the heaviest dumbbells you can handle and walk – grip, core, and total-body stability, just like carrying war gear across a battlefield)
Optional Finisher
Burpee Pull-Ups – 2×6-8 (perform a burpee, then jump straight into a pull-up – a brutal combo move. Do as many as you can with good form. This finisher tests your full-body conditioning and willpower, much like a drawn-out Conquest brawl.)
Day 5: Full-Body Power Circuit
(Focus: Putting it all together – strength, explosiveness, and stamina in one potent mix.)
Warmup Cardio
5 minutes light rowing or jump rope
Full-body dynamic warm-up (e.g., inchworms ×5, alternating lunges with reach ×10, scapular push-ups ×10)
Compound Exercises
Clean and Press – 3×6-8 (explosive lift from floor to overhead – use moderate weight with good form; this hits legs, back, shoulders in one go)
Pull-Ups – 3×8-10 (if fatigued, use assist or bands; work that wide back one more time with compound strength)
Accessory Movements
Kettlebell Swings – 3×15 (drive hips powerfully, swing to shoulder height – builds explosive hips and conditioning)
Box Jumps – 3×8 (jump onto a box with soft knees; focus on power – imagine leaping into flight like a Viltrumite)
Push-Ups (or Machine Chest Press) – 3×15 (last chest pump of the week, keep the tempo controlled)
Optional Finisher
Medicine Ball Slams – 3×10 (take a heavy med ball and slam it into the ground as hard as possible, pick up and repeat. Channel Conquest’s rage with each slam. This will empty the tank on your whole body – a fitting end to the week.)
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