Unleash your inner Merc with a Mouth with this wild, unpredictable workout designed to channel the chaotic energy, agility, and resilience of Deadpool. Combining high-intensity interval training (HIIT), functional strength exercises, and offbeat challenges, this workout will push you to the brink while keeping you laughing all the way through. Ready to break the fourth wall and kick some ass, Deadpool-style?
Click the link below to skip the introduction and go straight to the workout!
Table of Contents
Introduction
Cranky Cable, no sense of humor. I’m just here leveling up while the Sentinels do their thing!
I’m kinda known for breaking the fourth wall, which means I like to tell the audience I know they’re watching—just like I’ll be doing in this workout. So pay attention, you perverts, because this show’s just getting started!
The Merc with the Mouth
Story Time - Pull up a chair and click on links below for more on Mr Pool
History
Before I was a movie star, I was tearing sh*t up in the comics. First appearance? New Mutants #98 in 1991. Started as a villain, but I quickly became everyone’s favorite anti-hero because, let’s face it, I’m f&@king irresistible. My comics are a blend of dark humor, intense action, and moments that’ll make you laugh till you cry. I break the fourth wall, tell the audience exactly what’s on my mind, and do whatever the f*&k I want—because I’m Deadpool, and that’s how I roll.
Alright, let’s get this sh*t straight. I wasn’t always this fabulous. I was just a regular ol’ mercenary named Wade Wilson, until some bad luck (and even worse life choices) got me diagnosed with terminal cancer. But did I curl up and die? F&@k no! I’m not Logan!! I signed up for the Weapon X program, the same folks who gave ol’ Wolvie his claws. They gave me a healing factor that cured my cancer but turned my face into a human nacho platter. Now, I’m a disfigured, mentally unstable, yet undeniably charming anti-hero who laughs in the face of danger and spits in the face of anything that remotely resembles sanity.
The Mercenary World:
I don’t play by the rules. My world is packed with superheroes, supervillains, and morally ambiguous a$$holes (looking at you, Logan). As a mercenary, I take on jobs that pay the bills, even if that means pissing off half the Marvel Universe. I’ve got skills in hand-to-hand combat, marksmanship, and swordsmanship, and I use them all with a big, fat grin. Oh, and I travel through time and space because, why not? I’ve got Cable’s time-travel device to make sure sh*t stays interesting.
Weapon X Program:
Let’s talk about Weapon X—where the magic happened. Those clowns gave me a healing factor derived from Wolverine’s DNA. However, unlike other mutants, my powers are super unstable, which means I’m constantly regenerating and mutating. That’s also why I look like the lovechild of some roadkill and a microwaved action figure. But hey, it also means I’m pretty much unkillable, and my mind is just as twisted as my body. It’s this beautiful blend of mental resilience and physical chaos that makes me Deadpool, baby.
Working with Brolin and Jackman? It’s like babysitting a grumpy cyborg and a hairy diva—one’s obsessed with timelines, and the other can’t stop growling. Seriously, I deserve a medal.
Still awake? Click on links below for more on my legend
Training and Skills:
Don’t let my goofy charm fool you. I’m a highly trained killing machine. Special forces operative, mercenary—call me whatever you want. I’ve mastered martial arts, swordsmanship, firearms—you name it, I’ve probably killed someone with it. My combat style? Unpredictable as f&@k. I use humor, psychological warfare, and the occasional nut shot to disarm my enemies. And when you throw in my regenerative abilities, I’m basically the ultimate wild card.
Abilities and Arsenal:
Let’s break it down: I’ve got a healing factor that makes me practically immortal, enhanced strength, agility, and reflexes that make me a nightmare to fight, and an arsenal of weapons that would make the Punisher blush. Dual katanas, enough guns to arm a small country, and explosives that go boom in all the right ways. Add in my quick wit and ability to think on my feet, and you’ve got a recipe for chaos that no villain—or hero—can handle.
Supporting Characters:
Now, I’m not a lone wolf. Well, sometimes I am, but when I’m not, I’ve got a few key players in my life. There’s Vanessa, the love of my life, who keeps me grounded—kind of. Then there’s Cable, my time-traveling frenemy who’s as serious as I am sarcastic. We’ve got a love-hate thing going on. Don’t forget the X-Men crew—Wolverine, Colossus, and Domino—they either want to kill me, recruit me, or just survive me. Either way, our interactions are always a f&@king riot.
Other Media:
Now, if you haven’t seen my movies, what the hell are you doing with your life? Ryan Reynolds absolutely nailed it in Deadpool (2016) and Deadpool 2 (2018), bringing my R-rated humor, self-awareness, and over-the-top action to the big screen. We broke records, hearts, and the fourth wall, all while keeping it real with some brutal action scenes and banter. And don’t even get me started on my video games—ever wanted to step into my boots and cause some mayhem? Well, you can, and it’s just as awesome as you’d think.
The Wolverine
Deadpool and Wolverine just dropped into theaters like a grenade in a hot tub, blowing up the box office and single-handedly dragging the MCU out of its recent snoozefest slump. My charming self, paired with old man Hugh Jackman’s clawed-up grumpiness, gives you a glorious cocktail of ass-kicking, gut-busting humor, and all the fan-service moments you didn’t know you needed. This beautiful bromance is exactly what fans have been begging for—a return to the good ol’ days when Marvel remembered that we’re here to be entertained, not lectured. Maximum f@&king effort, indeed!
“You’re probably thinking, ‘Whose balls did I have to fondle to get my very own workout?”
Wade DP Wilson
Chimichanga Challenge
Let’s get to it, because those chimichangas aren’t gonna eat themselves!
About the Workout
Alright, you magnificent bastards, listen up! It’s time to turn that flabby meat suit into something Deadpool-approved. I’m talking about the kind of workout that’ll leave you begging for mercy, but guess what? Mercy ain’t on the menu today. Buckle up, buttercup—here’s how we’re gonna do this sh*t:
This workout is divided into three savage circuits that you can tackle whenever you’re feeling particularly masochistic. They’re as brutal as yours truly, so maybe save them for when you’ve got a few days to crawl back to life—because we’re not taking any f@&king prisoners here. Each workout is split into 6 diabolical stations, hitting you with strength, agility, endurance, a mystery circuit (because I like to keep you guessing), martial arts, cardio, and, of course, a brutal finisher that’ll make you feel like you’ve been dragged through hell, backstabbed by your own shadow, and left for carrion.. Plow through them in order, and try not to die.
Click on links below for breakdown of the circuits
Cluster-Bomb Strength Circuit
Ok muscle monkeys, time to get serious with the Cluster-Bomb Circuit—let’s f&@king do this! We’re talking 75-85% of your one-rep max, the kind of weight that makes your muscles scream for mercy. You’ll be lifting for 5 sets of 5 reps with just enough time for a 5-second breather before you dive back in. Why? Because f&@k your comfort zone, that’s why.
This isn’t some fluffy circuit; it’s strength, hypertrophy, and endurance in one brutal cocktail. By the end, you’ll be stronger, bigger, and wondering what the hell just happened. So quit your whining, load up, and make every rep count. If your muscles aren’t burning and you’re not cursing my name, you’re doing it wrong. Let’s f&@king go!
Endurance Eliminator:
Next up, the Endurance Eliminator. Yeah, that’s right, you’re gonna run, row, jump, and cycle like your life depends on it—because it f&@king does. We’re talking HIIT sprints, Rowing for your life like you have just spotted a boat full of Somali pirates, jump rope till you faceplant, and cycling like you’re escaping from an exploding orphanage. Oh, and step-ups, because I’m not totally heartless. 3 rounds, no whining.
Whiplash Wonderland Agility Circuit:
Next, we’ve got the Agility Circuit. We’re not here to prance around like a f&@king fairy, but to move with the kind of speed and precision that make ninjas look like geriatrics moving through a minefield. Box jumps, agility ladder drills, sprints, lateral cone hops, and plyometric lunges. 3 rounds of turning yourself into a human pinball, so get to it!
Fists of Fury F&*kfest - Combat Skills Circuit:
Now, it’s time to pretend you actually know how to fight. Welcome to the Combat Skills section. Shadow boxing to unleash that inner psycho, heavy bag work to pretend it’s your ex’s face, defense drills to make sure you don’t get your a$$ kicked, teeps because why not, and clinch work for when sh*t gets real close. You’ll be throwing punches and kicks like you’re auditioning for the next Marvel movie—3 rounds, go f&@king nuts.
X-Force: A**hole/Ally Circuit:
For those of you who need a little help, we’ve got the X-Force Circuit. Choose your a*&hole, uh, I mean ally. Colossus with his barbells of steel, Cable and his cable machine of future doom, Negasonic Teenage Warhead with some explosive sh*t, Domino with her lucky draw (good luck, you’ll need it), and Peter, well… Peter’s got some average-a$$ moves that even you can’t f&@k up. 3 rounds of X-Pain!!
Maximum Effort Finisher:
And finally, the pièce de résistance: the Maximum Effort Finisher. This is a ‘Death by’ finisher The motherfu&*kers of all exercises, all to failure, because quitting is for losers. You’re gonna push until you can’t push anymore, then keep going until you’re a puddle of sweat and regret. 3 rounds, no excuses, just pure, unadulterated pain.
So there you have it, you glorious motherf&@kers. Now get out there and make Deadpool proud.
Warm up
Ah, warming up—the foreplay of fitness. You can’t just jump into the action without getting your muscles all hot and bothered. So stretch it out, loosen up, and get ready to make those muscles purr before we kick this party into high gear!
Circuit 1 - Sexy Motherf%$ker
Cluster-Bomb Strength Circuit:
Load up and lift heavy—75-85% of your 1RM. 5x5x5. 5 reps, 5 second pause x 5! The key number is 5 motherf*&kers! This is where strength meets pain. 3 rounds, no excuses.
- Deadlifts: 5x5x5.
- Squats: 5x5x5.
- Bench Press: 5x5x5.
- Overhead Press: 5x5x5.
- Bent-Over Rows: 5x5x5.
2/3x rounds.
Whiplash Wonderland Agility Circuit:
It’s time to move like a ninja on Red Bull. Quick, precise, and relentless. Box jumps, agility drills, and sprints—3 rounds of turning your legs into jelly while your brain tries to keep up.
- Box Jumps: x 15 reps.
- Agility Ladder Drills: 25 meters and return.
- Sprint Intervals: (Short bursts 10 meters jog, 20 meters sprint x 1 minute).
- Lateral Cone Hops: 1 minute.
- Plyometric Lunges: x 20 reps (10 each leg).
3x rounds.
X-Force: A**hole/Ally Circuit:
Pick your ally, and get ready for 3 rounds of their specific brand of torture. Whether you’re lifting like Colossus or being an a&*hole like Cable, it’s your choice—but choose wisely young padawan.
Choose ONE ally from below and undertake 3 rounds of their assigned exercises.
NB: The Colossus Circuit is a Strength based circuit (so recommended 75-85% 1RPM with lower reps). All other circuits below use 65-75% of your 1RM (a challenging weight).
Colossus (Aka Shiny F*ckface)
- Barbell Curl-to-Press: x 8 reps.
- Sled Push: x 25 metres and return.
- Sled Pull: x 25 metres and return.
Cable (aka Grumpy Thanos)
- Cable Chest Flyes: x 12 reps.
- Cable Face Pulls: x 12 reps.
- Cable Lat Pulldown: x 12 reps.
Negasonic Teenage Warhead (aka Sinead O'Connor)
- Dynamic Jump Lunges: x 20 reps (10 reps each side).
- Explosive Push-Ups: x 12 reps.
- Wall Ball Throws: x 20 reps.
Domino (Aka Lady Luck)
(aka Lady Luck…btw luck isn’t a superpower…)
- (Luck of the Draw): Lucky Dip. Click on the image below three times for assigned exercises and reps.
Luck of the Draw! (click on the image below)
Peter (aka Sugar Bear)
- Push ups: x 20 reps.
- Prisoner squats: x 20 reps.
- Sit ups: x 20 reps.
3x rounds.
Endurance Eliminator:
Run, row, jump, and cycle like your life depends on it. This isn’t a stroll in the park; it’s a full-on sprint to survival. You’ve got 3 rounds to outpace that burning in your lungs—no whining, just pure effort.
- HIIT Sprints: 1 minute or 15-20 calories (whatever comes first).
- Rowing Machine: 1 minute or 15-20 calories (whatever comes first).
- Jump Rope: 1 minute.
- Cycling: 1 minute or 12-18 calories (whatever comes first).
- Step Ups: 1 minute.
3x rounds.
Fists of Fury F&*kfest Combat Skills:
This is your shot to unleash that inner badass. 3 rounds of shadow boxing, heavy bag beatdowns, and clinch work. Punch, kick, and defend like your next Marvel audition depends on it.
- Shadow Boxing: x 1 minute.
- Heavy Bag Work: (Power Punches and Kicks) x 1 minute.
- Defense Drills: x 1 minute.
- Teeps: x 1 minute.
- Clinch Work: x 1 minute.
3x rounds.
Finisher - Maximum Effort
This is where legends are made or broken. Pick ONE of the exercises listed below. 3 rounds to failure. 3 rounds of pure, relentless agony until there’s nothing left but sweat, regret, and Deadpool’s approval.
Death by…
- Burpee Pull-Ups: (To failure).
- Kettlebell Swings: (To failure).
- Battle Ropes: (To failure).
- Thrusters: (To failure).
- Man-Makers: (To failure).
3x rounds.
Circuit 2 - Merc Meltdown
Cluster-Bomb Strength Circuit:
Load up and lift heavy—75-85% of your 1RM. 5x5x5. 5 reps, 5 second pause x 5! The key number is 5 motherf*&kers! This is where strength meets pain. 3 rounds, no excuses.
- Sumo Deadlifts (Barbell or Kettlebell): 5x5x5.
- Goblet Squats (Kettlebell): 5x5x5.
- Arnold Press (Dumbbells): 5x5x5.
- Bent-Over Barbell Rows: 5x5x5.
- Chin-Ups: 5x5x5.
3x rounds.
Whiplash Wonderland Agility Circuit:
It’s time to move like a ninja on Red Bull. Quick, precise, and relentless. Box jumps, agility drills, and sprints—3 rounds of turning your legs into jelly while your brain tries to keep up.
- Lateral Cone Sprints: 25 meters and return.
- Box Jump Burpees: x 15 reps.
- Speed Ladder In & Out: 25 meters and return.
- High Box Step-Ups with Knee Drive: x 10 reps each leg.
- Cossack squats: x 10 reps each side.
3x rounds.
X-Force: A**hole/Ally Circuit:
Pick your ally, and get ready for 3 rounds of their specific brand of torture. Whether you’re lifting like Colossus or being an a&*hole like Cable, it’s your choice—but choose wisely young padawan.
Choose ONE ally from below and undertake 3 rounds of their assigned exercises.
NB: The Colossus Circuit is a Strength based circuit (so recommended 75-85% 1RPM with lower reps). All other circuits below use 65-75% of your 1RM (a challenging weight).
Colossus (Aka Shiny F*ckface)
- Heavy Tire Push: x 25 metres.
- Heavy Tire Flip: x 1 minute.
- Farmers Walk: x 1 minute.
Cable (aka One Eyed Willy)
- Cable Lateral Raises: x 12 reps.
- Cable Overhead Tricep Extensions: x 12 reps.
- Cable Chest Press: x 12 reps.
Negasonic Teenage Warhead (aka Nuclear Emo)
- MMA Kick throughs: x 20 reps (10 reps each side).
- One legged Burpees: x 20 reps (10 reps each side).
- Shuttle run sprints: Sprint 5 meters, touch the line, and sprint back. Then repeat for 10 meters, 15 meters, 20 meters, and 25 meters. Each time, return to the starting point as quickly as possible.
Domino (aka Lady Luck)
(aka Lady Luck…btw luck isn’t a superpower…)
- (Luck of the Draw): Lucky Dip. Click on the image below three times for assigned exercises and reps.
Luck of the Draw! (click on the image below)
Peter (aka Sugar Bear)
- Judo Push ups: x 12 reps.
- Curtsy lunges: x 20 reps (10 reps each side).
- Ankle taps: x 20 reps (10 reps each side).
3x rounds.
Endurance Eliminator:
Run, row, jump, and cycle like your life depends on it. This isn’t a stroll in the park; it’s a full-on sprint to survival. You’ve got 3 rounds to outpace that burning in your lungs—no whining, just pure effort.
- Jump Rope Speed Intervals: x 1 min (10 seconds fast, 10 seconds slow).
- Rowing Machine: 1 minute or 10-15 calories (whatever comes first).
- Step-Ups: x 1 minute.
- Burpees: x 1 minute.
- Sprint Intervals (Short bursts 10 meters jog, 20 meters sprint x 1 minute).
3x rounds.
Fists of Fury F&*kfest Combat Skills:
This is your shot to unleash that inner badass. 3 rounds of shadow boxing, heavy bag beatdowns, and clinch work. Punch, kick, and defend like your next Marvel audition depends on it.
- Shadow Boxing: 1 minute.
- Muay Thai Kicks and knees: 1 minute.
- Sprawl and Counter Attack Drill: 1 minute.
- Combo Round: (Jab, jab, cross, uppercut, teep) 1 minute.
- Combo Round: (Jab, cross, hook, uppercut, knee) 1 minute.
3x rounds.
Finisher - Maximum Effort
This is where legends are made or broken. Pick ONE of the exercises listed below. 3 rounds to failure. 3 rounds of pure, relentless agony until there’s nothing left but sweat, regret, and Deadpool’s approval.
- Bear Crawls: (To failure).
- Clean and Press Barbell: (To failure).
- Thrusters with Barbell: (To failure).
- Med Ball Slams: (To failure).
- Burpees with broad Jump: (To failure).
3x rounds.
Circuit 3 - Fourth Wall Breaker
Cluster-Bomb Strength Circuit:
Load up and lift heavy—75-85% of your 1RM. 5x5x5. 5 reps, 5 second pause x 5! The key number is 5 motherf*&kers! This is where strength meets pain. 3 rounds, no excuses.
- Cuban Press (Barbell or Dumbbells): 5x5x5.
- Weighted Lunges (Dumbbells or Barbell): 5x5x5.
- Gorilla Rows (Dumbbells): 5x5x5.
- Romanian Deadlifts (Dumbbells or Kettlebell): 5x5x5.
- Weighted Pull-Ups: 5x5x5.
3x rounds.
Whiplash Wonderland Agility Circuit:
It’s time to move like a ninja on Red Bull. Quick, precise, and relentless. Box jumps, agility drills, and sprints—3 rounds of turning your legs into jelly while your brain tries to keep up.
- Broad Jumps: 25 meters and return.
- Bunny Hops: x 10 reps each side.
- Explosive Push-Ups on Medicine Ball: x 10 reps each side.
- Lateral Box Jumps: x 10 reps each side.
- Shrimp Squat: : x 15 reps each side.
3x rounds.
X-Force: A**hole/Ally Circuit:
Pick your ally, and get ready for 3 rounds of their specific brand of torture. Whether you’re lifting like Colossus or being an a&*hole like Cable, it’s your choice—but choose wisely young padawan.
Choose ONE ally from below and undertake 3 rounds of their assigned exercises.
NB: The Colossus Circuit is a Strength based circuit (so recommended 75-85% 1RPM with lower reps). All other circuits below use 65-75% of your 1RM (a challenging weight).
Colossus (Aka Shiny F*ckface)
- Barbell Good Mornings: x 8 reps each side.
- Push Press: x 8 reps each side.
- Zercher Squats: x 8 reps each side.
Cable (aka Grumpy Thanos)
- Cable Woodchoppers: x 12 reps each side.
- Cable Reverse Flyes: x 12 reps each side.
- Cable Bicep Curls: x 12 reps each side.
Negasonic Teenage Warhead (aka Sinead O'Connor)
- Oblique Med Ball Slams: x 20 reps (10 reps each side).
- Med Ball Push-Up: x 20 reps (10 reps each side).
- Shuttle Runs: Sprint 5 meters, touch the line, and sprint back. Then repeat for 10 meters, 15 meters, 20 meters, and 25 meters. Each time, return to the starting point as quickly as possible.
Domino (aka Lady Luck)
(aka Lady Luck…btw luck isn’t a superpower…)
- (Luck of the Draw): Lucky Dip. Click on the image below three times for assigned exercises and reps.
Luck of the Draw! (click on the image below)
Peter (aka Sugar Bear)
- Mountain Climbers: x 40 reps (20 reps each side).
- Triceps dips: x 15 reps.
- Lunges with knees: 20 reps (10 reps each side).
3x rounds.
Endurance Eliminator:
Run, row, jump, and cycle like your life depends on it. This isn’t a stroll in the park; it’s a full-on sprint to survival. You’ve got 3 rounds to outpace that burning in your lungs—no whining, just pure effort.
- Sprint Intervals with Incline: 1 minute or 15-20 calories (whatever comes first).
- Battle Rope Slams: 1 minute.
- Assault Bike: 1 minute or 12-18 calories (whatever comes first).
- Push up and jump over the barbell: x 1 minute.
- Mountain Climbers on Medicine Ball: x 1 minute.
3x rounds.
Fists of Fury F&*kfest Combat Skills:
This is your shot to unleash that inner badass. 3 rounds of shadow boxing, heavy bag beatdowns, and clinch work. Punch, kick, and defend like your next Marvel audition depends on it.
- Fast Combos on Heavy Bag: 1 minute round.
- Roundhouse Kicks: 1 minute round.
- Elbow Strikes: 1 minute round.
- Ground and Pound: 1 minute round.
- Spinning Backfists: 1 minute round.
3x rounds.
Finisher - Maximum Effort
This is where legends are made or broken. Pick ONE of the exercises listed below. 3 rounds to failure. 3 rounds of pure, relentless agony until there’s nothing left but sweat, regret, and Deadpool’s approval.
- Burpee Box Jumps: (To failure).
- Double Kettlebell Swings: (To failure).
- Devil Presses: (To failure).
- Tire Flips: (To failure).
- Sledgehammer Slams on Tire: (To failure).
3x rounds.
Whichever workout you undertake. Remember to cool down, stretch and drink water!
Workout Complete
Time to get cozy and stretch those muscles… because even Deadpool needs a little TLC after maximum effort!
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