Train Like a Superhero: SPAWN a.k.a Michael Jai White

Michael Jai White is an American actor and martial artist who  is know for his appearance in numerous films and television series. We first saw his performance portraying a comic book superhero in the 1997 movie Spawn. He also appeared as Marcus Williams in the Tyler Perry films Why Did I Get Married? and Why Did I Get Married Too? When we saw how this man/beast was ripped we where intrigued to learn his workout routine.

A sample routine for you to follow:

According to Fitmole, this routine is rather suited for beginners. The routine can be done on alternating days. E.g Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

Day 1

  • Standing dumbbell press: 3 x 6 reps
  • Pull-ups (add weight if needed): 3 x 8 reps
  • Dumbbell/barbell press: 2 x 6 reps
  • Barbell row: 2 x 8 reps
  • Weighted cable ab crunch: 3 x 13-15 reps

Day 2 (alternate back squat with deadlift every week)

  • Back Squat/deadlift: 3 x 5 reps
  • Dumbbell step ups: 2 x 8 reps per leg
  • Weighted back extension: 3 x 8-10 reps
  • Walking dumbbell lunges: 2 x 8-10 reps per leg
  • Standing calf raise: 3 x 13-20 reps

Day 3

  • Incline dumbbell press: 3 x6 reps
  • 1-arm dumbbell row: 3 x 6 reps
  • Dips(add weight if needed): 3 x 8 reps
  • Pull-ups (bodyweight only): 3 x failure
  • Weighted cable ab crunch: 3 x 13-15 reps


Images courtesy: coachmag

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