The Invincible Routine
Train like a viltrumite-Human Hybrid
Physique Breakdown
Height: 5’11” (1.80 m)
Weight: 175 lbs (79.4 kg)
Mark Grayson – better known as Invincible – has a build that’s athletic and lean. As an 18-year-old hybrid of human and Viltrumite, he isn’t as massive as his dad Omni-Man, but he’s no scrawny kid either. Invincible sports a toned, functional physique, like a college track sprinter or a skilled middleweight MMA fighter. He’s got defined muscles and a solid core, built for agility and all-around performance rather than sheer bulk.
In real-world terms, picture a gymnast or decathlete: strong arms and legs, rock-solid midsection, and the kind of balanced musculature that lets him both throw a punch and take one.
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
Mark started out as a regular teenager, and to build up toward an Invincible body, you’ll need to add quality mass:
Protein Every Meal: Aim for ~0.8–1g protein per lb of bodyweight daily. Mark’s Viltrumite genes gave him an edge, but your muscles need lean protein (chicken, fish, Greek yogurt, legumes) to grow.
Caloric Surplus (Gradual): Eat about 300–500 calories above maintenance to steadily gain muscle. Think extra rice, whole-grain pasta, and healthy fats (nuts, olive oil) added to your meals. Invincible didn’t get huge overnight, and you don’t need to dirty-bulk; slow and steady gains win.
Nutrient Timing: Around workouts, fuel up like a young superhero. Have carbs + protein before and after training (e.g. a banana and whey protein shake post-workout) to boost energy and recovery for maximal growth.
Lean Out
Invincible’s physique is heroic but not overly bulky – he stays relatively lean so he can move quickly. To shed excess fat while keeping muscle:
Slight Calorie Deficit: Cut 200–300 calories from your daily needs. Trim junk foods; focus on filling, nutrient-dense options (veggies, lean proteins, high-fiber grains). You want to reveal the muscle without crashing your energy.
Maintain Protein & Lifting: Keep protein intake high and continue weight training even as you diet. This signals your body to hold onto muscle. Mark wouldn’t drop his training when cutting weight, and neither should you.
Smart Cardio: Include moderate cardio 2–3 times a week (cycling, jogging, or even playing sports). Invincible often flies around at high speeds – for us, some good old cardio will help burn fat while keeping your heart hero-strong.
Consistency & Lifestyle
Mark had to balance high school, a social life, and, oh yeah, saving the world. Your life might be busy too, so consistency and healthy habits are key:
Meal Prep & Routine: Plan ahead like Mom’s packing your lunch. Prep a few healthy meals/snacks so you aren’t caught hungry. Invincible would grab a quick bite between classes or patrols – have a protein bar or almonds handy to stay on track.
Recovery & Sleep: Youth was on Mark’s side; he could pull all-nighters fighting villains and bounce back. You need proper sleep (7-8 hours) nightly to recover. Growth happens outside the gym, so make sleep and rest days non-negotiable.
Balance and Moderation: Mark still enjoyed teen life (burgers with friends, etc.) when he could. You can indulge occasionally – a cheat meal here and there won’t ruin your progress. Just don’t let a weekend of junk turn into a habit. Stay mostly clean, and your Invincible physique will come.
Character Background
Mark Grayson was a normal teenager until his Viltrumite powers kicked in around his 18th birthday.
Once he discovered his abilities, he began training under his father Omni-Man’s guidance.
That “training” wasn’t conventional weightlifting – it was more like getting tossed into the deep end of superheroics. Mark learned to fly by leaping off rooftops and practiced fighting by facing actual super-villains.
As Invincible, his daily life became an intense workout: stopping bank robbers, saving falling civilians, and trading punches with interdimensional aliens. Each battle forced him to get stronger and more skilled in real time.
Despite the crazy circumstances, Mark’s background highlights fundamentals: he starts with a baseline of human strength and builds on it rapidly thanks to his heritage.
Early on, he took severe beatings from stronger foes (like his dad or the Viltrumite Conquest) but came back tougher each time. Omni-Man even tells Mark that because of his Viltrumite DNA, he will eventually become as strong or stronger than Omni-Man – talk about motivation! For us,
Mark’s journey emphasizes steady progression. He balances school and crime-fighting, which parallels you balancing work/school and training. Invincible’s background teaches that consistency and embracing challenges (even getting knocked down) are how you grow. No cosmic shortcuts – just grit, resilience, and incremental gains.
Abilities and Powers
Invincible inherited a suite of powers from his Viltrumite side. He has superhuman strength, the power of flight, enhanced speed and endurance, and accelerated healing. His body is durable enough to withstand brutal impacts that would shatter ordinary people (though he certainly feels the pain).
Over time he develops great combat skills and even a “reactive adaptation”, meaning he toughens up to threats that hurt him before. Mark’s potential is enormous and as he matures, his strength and flying speed continue to increase, closing the gap with Omni-Man.
He can fly from city to city in minutes and trade blows with powerhouse enemies by the end of his story.
Training Influence: Invincible’s powers demand a well-rounded approach. He isn’t the biggest guy, but he’s strong pound-for-pound, quick, and has a rock-solid core to maneuver in flight. This workout will focus on building functional strength and core stability.
We’ll also work on muscular endurance – Mark often has to fight for long periods or take a beating and keep going.
Think of it this way: you want to be strong enough to lift a car, but also fit enough to keep fighting after a long round. Invincible’s abilities remind us to train like an all-around athlete: not just brawn, but balance, stamina, and a never-quit attitude.
Disclaimer
Invincible may heal in days from injuries that would put us in the hospital for months, you do not. Train smart and listen to your body. You’re not actually half-Viltrumite, so you won’t become indestructible (and you definitely can’t actually fly). This program will help you build strength and confidence, but know your limits.
5-Day Workout Plan
(Upper/Lower Split + Core/Conditioning – build a balanced, agile hero physique.)
This plan is designed to develop Invincible’s blend of strength, speed, and resilience. We’ll hit upper and lower body alternately, dedicate a day to core and agility, and include a full-body circuit to boost endurance.
Day 1: Upper Body (Chest, Shoulders, Triceps)
Warmup Cardio
5 minutes light jog or jump rope to get blood flowing
Arm swings and shoulder rotations to loosen up
Compound Exercises
Bench Press – 3×8-10
Seated Dumbbell Shoulder Press – 3×10
Accessory Movements
Dumbbell Chest Fly – 3×12
Triceps Dips (bench or parallel bars) – 3×AMRAP (as many reps as possible)
Lateral Raises – 3×12 (build those superhero shoulders)
Optional Finisher
Diamond Push-Ups – 2×AMRAP (close-hand push-ups to fry the triceps and inner chest)
Day 2: Lower Body (Quads, Hamstrings, Glutes)
Warmup Cardio
5 minutes brisk walk or cycling
Dynamic leg swings and hip stretches
Compound Exercises
Leg Press – 4×10-12
Dumbbell Romanian Deadlift – 3×10 (focus on hamstrings and glutes)
Accessory Movements
Walking Lunges – 3×10 each leg
Leg Extensions – 3×15
Lying Leg Curls – 3×15
Optional Finisher
Jump Squats – 2×10 (explode up on each rep to build power, rest 30s between sets)
Day 3: Core & Agility
Warmup Cardio
5 minutes light jump rope or quick jog
Torso twists and side bends to limber up the core
Compound Exercises
Plank Walkouts – 3×5 (from standing, walk hands out to a plank and back)
Bear Crawls – 3×20 meters (crawl on all fours to engage core, shoulders, and legs)
Accessory Movements
Hanging Knee Raises – 3×12 (core strength for flight stability)
Russian Twists – 3×15 each side
Agility Ladder Drills – 3× down-and-back (quick feet drills to boost agility)
Optional Finisher
Jump Rope – 2×1 minute as fast as possible (channel that quick Invincible footwork)
Day 4: Upper Body (Back, Biceps)
Warmup Cardio
5 minutes on rowing machine (easy pace)
Shoulder and lat stretches (bands or doorway stretch)
Compound Exercises
Lat Pulldowns – 4×10-12
One-Arm Dumbbell Rows – 3×10 each arm
Accessory Movements
Seated Cable Row – 3×12 (focus on squeezing shoulder blades)
Dumbbell Bicep Curls – 3×10-12
Face Pulls (with rope on cable) – 3×15 (for rear delts and upper back)
Optional Finisher
Chin-Ups – 2×AMRAP (max reps, even if assisted – finish off that back and biceps)
Day 5: Full Body Circuit
(Time to build endurance and functional strength like a true Guardians of the Globe member.)
Warmup Cardio
5 minutes elliptical or light jog
Dynamic stretches (arm circles, leg swings, trunk rotations)
Compound Exercises
Burpees – 3×10 (full-body blaster – squat, push-up, jump = 1 rep)
Dumbbell Thrusters – 3×12 (hold dumbbells, squat then press overhead explosively)
Accessory Movements
Push-Ups – 3×15
Bodyweight Squats – 3×20
Mountain Climbers – 3×20 (drive knees fast, core and cardio work)
Optional Finisher
1 mile run FOR TIME – as fast as you can (Invincible can cross cities in minutes; let’s see your speed on foot!)
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