The Omni-Man Workout Program
Train like a viltrumite superhero
Physique Breakdown
Height: 6’2” (1.88 m)
Weight: 250 lbs (113.4 kg)
Omni-Man’s physique is built for power. He’s tall, broad, and incredibly muscular – looking like a heavyweight champion boxer crossed with a prime strongman. With a barrel chest, thick arms, and solid legs, Omni-Man carries his 250 lbs as pure Viltrumite muscle.
In real-world terms, his build is comparable to an elite Olympic power athlete or a comic book Superman brought to life. He’s imposing yet athletic, the kind of bulk that can punch through mountains and still fly at supersonic speeds.
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 pack on Omni-Man-level mass, you need to eat big to get big. Fuel your workouts with a caloric surplus focused on protein and quality carbs:
Protein Power: Aim for at least 1g of protein per lb of bodyweight daily (chicken, beef, fish, eggs) to repair and grow muscles as strong as a Viltrumite’s.
Hearty Carbs: Include complex carbs like oats, rice, and potatoes in each meal for energy – Omni-Man can fly around the globe without tiring, and you’ll need carbs to power your training.
Healthy Fats: Don’t shy from fats (avocado, olive oil, nuts) to support hormone levels. Omni-Man’s strength is off the charts, and healthy fats help keep your strength gains rising too.
Lean Out
While Omni-Man isn’t exactly a shredded fitness model, he is all muscle and very little excess fat. To lean out while maintaining muscle:
Caloric Control: Gradually reduce calories to a slight deficit. Trim down portion sizes of carbs and fats, but keep protein high to protect your hard-earned muscle.
High-Fiber Foods: Fill up on vegetables and fruits to stay full. Even a super-dad alien would appreciate broccoli if it keeps him lean. Fiber will help control appetite as you cut.
Smart Cardio: Add 2–3 cardio sessions a week (20–30 minutes). Omni-Man doesn’t need to jog (he flies), but for us mere humans, some brisk walking or cycling will burn extra fat and reveal a more chiseled hero physique.
Consistency & Lifestyle
Omni-Man’s lifestyle might involve saving the planet at noon and dinner with the family by 5, but through it all he’s consistent. For you:
Routine is King: Keep a regular eating schedule. Plan meals and prep food so you’re not caught without fuel (Omni-Man never forgets to refuel – he just might throw a steak on the grill at super-speed).
Recovery Habits: Prioritize sleep (7–8 hours) and stress management. Remember, Omni-Man’s Viltrumite biology lets him recover fast, but you need your rest to rebuild muscle. Make recovery days part of your program.
Indulge Smartly: Omni-Man enjoys a normal life as Nolan Grayson, so an occasional beer or pizza night won’t derail you. Just don’t make it a daily habit. Stay consistent with 90% of your nutrition, and you’ll make heroic progress.
Character Background
Omni-Man (real name Nolan Grayson) is a member of the Viltrumite race, a species of ultra-strong, near-immortal aliens.
He’s over 2,000 years old and spent centuries conquering planets as part of the Viltrum Empire’s world-conquering army.
That means his “training program” was literal warfare: thousands of years of combat honed his body.
On Earth, he posed as a superhero and novelist, living a suburban dad life, but make no mistake, every time Omni-Man fights giant monsters or rogue villains, he’s effectively exercising at a level beyond human capability.
In terms of movement, Omni-Man is constantly flying at high speeds, lifting or striking with enormous force, and taking impacts that would flatten buildings.
He doesn’t hit the gym (he is the gym!), but his daily routine of global patrols and battles keeps him in peak condition. He even trained his son, Invincible, by sparring with him in mid-air.
The takeaway for us: functional, full-body strength is key. Omni-Man’s background teaches us to train the whole body and embrace a warrior mindset – he’s always ready for a fight, and he never skips “combat day.”
Abilities and Powers
Omni-Man’s powers are outright superhuman. He has immense strength, speed, endurance, and the ability to fly, all thanks to his Viltrumite physiology. He’s invulnerable enough to tank missiles and punches from other super-beings, and his aging is drastically slowed (virtually immortal by human standards). He can recover from injuries far faster than a normal person. In short, Omni-Man is a living battering ram with limitless stamina.
Training Influence: To even approach a fraction of these abilities, this program emphasizes heavy compound lifts (to build raw strength) and conditioning work (to improve endurance). You’ll train your legs, core, and upper body to be strong in all directions – mimicking Omni-Man’s ability to throw a punch, stop a speeding truck, or launch into flight at will. We obviously can’t train you to fly or become invulnerable (sorry!), but we can build serious strength and a powerful aerobic engine so you can last in tough workouts. Think full-body power and never-quit endurance – that’s the Omni-Man way.
Disclaimer
Remember: You’re an Earthling, not a Viltrumite. Omni-Man’s powers come from alien DNA, not just deadlifts and chicken breast. This program will get you stronger and fitter, but you won’t actually be able to toss tanks or shrug off explosions. Train hard, but train safe – unlike Omni-Man, you don’t have super-healing or 2,000 years of experience. Progress at your own pace and enjoy the journey. Even Omni-Man had to grow into his power over centuries!
5-Day Workout Plan
(Push/Pull/Legs Split with Full-Body focus)
Each day, you’ll train with Omni-Man’s heroic intensity. Warm up well, then attack the compound moves. Accessory movements add detail and resilience, and an optional finisher will test your limits (Viltrumite-style).
Day 1: Chest & Triceps
Warmup Cardio
5 minutes light treadmill jog or elliptical (get blood flowing to upper body)
Dynamic stretches for shoulders and arms (arm circles, band pull-aparts)
Compound Exercises
Bench Press – 4×8-10
Machine Shoulder Press – 3×10-12
Accessory Movements
Dumbbell Flyes – 3×12
Triceps Cable Pushdowns – 3×12-15
Optional Finisher
Push-Ups – 2×AMRAP (as many reps as possible) to burn out the chest and triceps
Day 2: Back & Biceps
Warmup Cardio
5 minutes rowing machine at moderate pace (warm up the lats and back)
Light band lat stretches and arm swings
Compound Exercises
Lat Pulldowns – 4×10-12
One-Arm Dumbbell Rows – 3×10 each arm
Accessory Movements
Seated Cable Row – 3×12
Dumbbell Bicep Curls – 3×10-12
Optional Finisher
Chin-Ups (or Assisted Chin-Ups) – 2×AMRAP (max reps to failure for a final biceps and lat challenge)
Day 3: Legs
Warmup Cardio
5 minutes stationary bike ride (warm up quads, hamstrings)
Dynamic leg swings and bodyweight squats × 15
Compound Exercises
Leg Press (Machine) – 4×10-12
Dumbbell Walking Lunges – 3×10 each leg
Accessory Movements
Leg Extensions – 3×15
Lying Leg Curls – 3×15
Standing Calf Raises – 3×15-20
Optional Finisher
Wall Sit – 2× max time (hold a deep squat against a wall to test your leg endurance, like bracing for an impact)
Day 4: Shoulders & Core
Warmup Cardio
5 minutes light jump rope or rowing (to loosen shoulders)
Arm circles and shoulder stretches
Compound Exercises
Dumbbell Overhead Shoulder Press – 4×8-10
Dumbbell Upright Rows – 3×10 (use cables if more comfortable)
Accessory Movements
Lateral Raises – 3×12
Rear Delt Fly (Cable or Dumbbell) – 3×12
Hanging Leg Raises – 3×10 (core)
Optional Finisher
Plank – 3×45 seconds hold (tighten your core like you’re bracing for a punch)
Day 5: Full-Body Power & Conditioning
Warmup Cardio
5 minutes brisk incline treadmill walk
Dynamic full-body warmup (jumping jacks × 30, hip openers, arm swings)
Compound Exercises
Dumbbell Squat to Overhead Press (“Thruster”) – 3×10
Pull-Ups (or Assisted Pull-Ups) – 3×8-10
Accessory Movements
Kettlebell Swings – 3×15 (explosive hip power)
Dumbbell Farmer’s Carry – 3×30 seconds (grab heavy dumbbells and walk – build that all-around strength)
Cable Woodchoppers – 3×12 each side (core power, mimic Omni-Man’s rotational strength)
Optional Finisher
Battle Rope Slams – 3×15-20 slams (channel Omni-Man’s fury; rest briefly between sets)
Upgrade to the full 6-Week OmniMan Program by joining the academy
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