Black Panther Workout - Train like T'Challa

Welcome to our Black Panther Workouts. As a long-time comic book aficionado, these workouts are a tip of the hat to Marvel’s King of Wakanda. A savage workout with lethal finishers. Go hard or go home!!

Click the link below to skip the introduction and go straight to the workout!

Introduction

Black Panther is a fictional character in American comic books published by Marvel Comics. The character was created by writer-editor Stan Lee and artist Jack Kirby. The character first appeared in Fantastic Four #52 (cover-dated July 1966) in the Silver Age of Comic Books. Black Panther is the first superhero of African descent in mainstream American comics, having debuted years before early black superheroes such as Marvel Comics’ the Falcon (1969), Luke Cage (1972), and Blade (1973) or DC Comics’ John Stewart in the role of Green Lantern (1971).

Black Panther’s ‘real’ name is T’Challa, and he is depicted as the king and protector of the fictional African nation of Wakanda. T’Challa is a brilliant tactician, strategist, scientist and tracker. He is a master of all forms of unarmed combat whose unique hybrid fighting style incorporates acrobatics and aspects of animal mimicry. T’Challa relies on his knowledge of science, rigorous physical training, hand-to-hand combat skills, strategy and tactics, access to wealth and advanced Wakandan technology to combat his enemies.

Wakanda

Wakanda is a fictional country in the Marvel Universe and Marvel Cinematic Universe (MCU). Located somewhere in East Africa it is home to the Black Panther. In the Marvel stories, it is a small isolationist landlocked country, surrounded by mountain ranges and a thick jungle. It is one of the most technologically advanced nations on Earth, known for its rich deposits of the element vibranium. Wakanda has appeared in comics and various media adaptations, such as in the MCU, where it is depicted as the most technologically advanced nation on the planet.

Vibranium

In the Marvel universe, Vibranium is a nearly indestructible element. Vibranium found its way to earth via a meteorite from space millennia ago. The meteorite landed in the African region that would become Wakanda. The element severely impacted the environment of Wakanda, enriching the soil and plant life. It was mined into malleable metal and was used extensively by Wakandans in their everyday lives, making Wakanda the most technologically advanced country on Earth. It was also used to make nearly indestructible weapons and armour. Due to the fear of misuse of this technology, Wakanda became an isolationist nation, posing as a third-world country, in order to keep the existence of vibranium a secret.

The Herb

T’Challa’s senses and physical attributes are enhanced to superhuman levels by the use of a heart-shaped herb. The use of the herb dramatically increases T’Challa’s senses. He can track scents, see in darkness, and hear an enemy’s heart rate. It also provides him with a heightened kinesthetic sense, superhuman strength, speed, and agility.

Costume and Gadgets

The Black Panther’s combat abilities are aided by the use of an armoured, jet-black bulletproof outfit he wears (the outfit is made from the indestructible metal Vibranium). In addition to this the suit also possesses razor-sharp retractable claws (also made from Vibranium) which further intensify T’Challa’s combat effectiveness.

Black Panther in Film/TV

Black Panther has made numerous appearances in various television shows, animated films and video games. Appearing in Phase Three of the Marvel Cinematic Universe’s films: Captain America: Civil War (2016), Avengers: Infinity War (2018), and Avengers: Endgame (2019), and voiced alternate versions of the character in the first season of the animated series What If…? (2021).

In 2018 Black Panther would finally get his own film starring the late Chadwick Boseman (see below). The film focused on the character and his home country of Wakanda in Africa. Black Panther was well received taking $1.3 billion worldwide, becoming at the time (the ninth highest-grossing movie of all time). It would go on to earn nine Oscar nominations in the process (with three wins).

Chadwick Boseman

No mention of the Black Panther character can be made without a tip of the hat to the late Chadwick Boseman. Boseman portrayed the character in Phase Three of the Marvel Cinematic Universe’s films. Although Black Panther had appeared previously in animated films and video games it was Boseman that bought the character to life in the eyes of many. Boseman’s performance was highly praised for the role. He carried the film with quiet dignity, bringing an air of mystery, resilience and integrity to the role. All kingly qualities to be sure. Although the cast was of a high standard, Boseman (and Johnson) really stood out, and without him, the film might not have been the same.

Sadly Boseman died of colon cancer at the age of 43 on 28 August 2020, the world was understandably shaken. Boseman was a well-established actor and had appeared in numerous high-profile films such as ’42’ (about the first black baseball player Jackie Robinson) as well as the James Brown Biopic ‘Get on Up’ (2014). He was known for being a generous and giving person and the acting world was united in mourning his passing. What made his portrayal of the character more powerful was that Boseman was ill during the filming of his last films. Considering the physical efforts he would have had to go through for the role this is some achievement. Demonstrating his dedication and commitment to fans.

“I have lost my way. I have lost my very soul. To get back, I must see beyond myself, beyond my deepest truths. To get back, I must see things not as I feel them to be, but as they are.”

― 'T'Challa (Black Panther)'

Hope you enjoy the circuits!

About the Workouts:

In the comics, the character of T’Challa is muscularly lean yet flexible with a good balance between strength, power and agility. T’Challa possesses the power and strength necessary to go toe-to-toe with larger villains. He also possesses the speed and agility needed to outmanoeuvre them during combat. For the role of Black Panther, Chadwick Boseman trained for how he needed his character to be.

Boseman concentrated on higher repetitions (between 8 and 12 reps) with shorter rest periods (around 30 seconds), to promote muscle hypertrophy (lean muscle mass/size) and to create the lean but powerful physique necessary for the role.

There was also an emphasis on cardiovascular, agility and lighter circuit training, to burn more calories. For explosive movements, Boseman would focus on plyometric training, which increases power by working on ‘fast twitch’ muscle fibres. Since the Black Panther is a master of hand-to-hand combat the role required Boseman to train in numerous martial arts. The martial arts training supplemented the resistance and cardio training. Allowing Boseman to increase power, strength, speed, endurance and reflexes. The active recovery days allowed time to work on neglected areas, to take light exercise and stretch out sore muscles.

Workout Summary

The Black Panther workout involves 3 days of full-body workouts, with 2 days of cardio and 2 days of active recovery.
The full-body circuits will consist of big compound lifts, such as bench presses, deadlifts and squats. Barbell and dumbbell-type exercises.
To supplement these are some resistance training machine exercises and bodyweight exercises.
Also included in the full-body workouts and alternate-day circuits is ‘plyometric training.’ The aim of these types of exercises is to work on fast twitch muscle fibres to improve speed and power.
The focus in the circuits will be on higher repetitions (typically between 8 and 12 reps) with shorter rest periods (around 30 seconds).
Post-workout there is an extra emphasis on cardio to increase the EPOC* effect. (shadowboxing, jogging, rowing).
Cardio days (are naturally, for cardiovascular training). These will be your choice, steady-state cardio runs, MMA-type shadowboxing, and HIIT circuits. The aim is to improve cardio and burn more calories.
Active recovery days will allow time to work on neglected areas, to take light exercise and stretch out sore muscles. some light activity that you enjoy doing and follow it up by working on your flexibility through foam rolling, dynamic stretching, or a combination of the two.
Good nutrition as always plays an important part in any training. All the training in the world won’t help if you aren’t eating the right foods. Boseman’s diet for Black Panther involved staple complex carbohydrates (oats, brown rice, sweet potato), healthy fats (fish, nuts, eggs) and lots of protein (meats, fish, eggs). If you are doing this type of training you need to eat at the right times. Eat small portions and often, aiming for 6 times a day. You also need to ensure you are in caloric surplus (eating more than your calorific needs) to increase mass.

*EPOC effect

EPOC (Excess Post-exercise Oxygen Consumption) aka the ‘afterburn’ effect is the body’s response to exhaustion from training demands. During EPOC, your body requires extra oxygen to restore homeostasis (its average, resting level of metabolic function). The energy used for an intense workout can leave the body with oxygen deficit. This extra oxygen requirement is for the body’s cellular repair and to help it make adaptations to exercise undertaken. To help pay back the debt quickly, the body needs fuel to produce ATP (Adenosine triphosphate) or energy; for this, the body will tap into fat stores.

Equipment required:

This workout predominantly uses traditional weights, dumbbells, barbells. It also includes a lot of body weight and core exercises. Don’t worry if you don’t have to have some of the equipment, improvise with what you do have. See our section here on improvised gym equipment.

Workout Tips

For the weighted exercises, find 70% of your 1RPM for each exercise. That is your baseline.
With each set increase the weight, aiming for failure on your last set.
Make a note of your weights used and aim to increase gradually over the 8 weeks.
Make your way steadily through the exercises.
Concentrate on good effort and technique and try not to exceed rest times.
60-90 secs recovery between weighted exercises.
No rest between core exercises.
At the end of each workout is a ‘finisher’ circuit. Complete this for the extra calorie burn and to target your tired muscles one last time.
Use the workouts for 8 weeks until you plateau then change things up again.

T'Challa Workouts

Program outline

Monday: Full Body Strength Circuit

Tuesday: Cardio

Wednesday: Full Body Strength Circuit

Thursday: Active Recovery

Friday: Full Body Strength Circuit

Saturday: Cardio

Sunday: Active Recovery

Warm ups

(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use three rounds of the warm-up drills below.

T'Challa Workout - Monday: Full Body Strength Circuit

(with emphasis on chest and arms and legs)

Warm-up sets: For exercises 1-5 undertake 2x warm-up sets at a much lighter weight before undertaking the main circuit.

Resistance: 70% of 1RPM as a baseline. Increase weights by increments with each set.

Romanian Deadlift: 3-5 sets of 12 reps.
Step ups: 3-5 sets of 10 reps (each leg).
DB Front Lunge: 3-5 sets of 10 reps (each leg).
Chin Up: 3-5 sets of 6-8 reps.
a) Incline Dumbbell Press: 3-5 sets of 12 reps. b) Incline Dumbbell Curl: 3-5 sets of 12 reps (Superset).
a) Decline pushups: 3-5 sets of 15 reps. b) Prone Reverse Dumbbell Curls: 3-5 sets of 12 reps (Superset).
a) Flat Bench Dumbbell Chest Press: 3-5 sets of 12 reps. b) Hammer Curls: 3-5 sets of 12 reps (Superset).
a) DB Flys: 3 sets of 12 reps. b) Zottman curls: 3 sets of 12 reps (Superset).
(Abs) Leg raises: 3-5 x 12 reps.
Bosu ball rollouts: 3-5 x 12 reps.
Plank: 3-5 x 30-second hold.

Finisher: 1 x round.

Push-ups: (to failure).
Preacher Curls: (to failure).
15-20 minutes light cardio: jog/rowing (optional).

T’Challa Workout - Tuesday: Cardio

Take your pick:

Perform 30-45 minutes of steady-state cardio.
Alternatively, you can perform 15 minutes of HIIT cardio (and/or 20 minutes of plyometric drills) if you’re an individual who is short on time.
10 x 2-minute rounds MMA. Sparring, bag work, shadowboxing.

T’Challa Workout - Wednesday: Full Body Strength Circuit

(with emphasis on triceps and shoulders)

Pull Up: 3-5 sets of 6-8 reps.
Barbell Military Press: 3-5 reps of 12 reps.
Split Squats: 3-5 sets of 10 reps (each leg).
Box jumps: 3-5 reps of 12 reps.
Bodyweight Triceps Dip: 3-5 sets of 12 reps.
(Superset) Arnold Press: 3-5 sets of 12 reps. Shoulder Shrugs: 3-5 sets of 12 reps.
(Superset) Overhead Tricep Extension: 3-5 sets of 12 reps. Cable Tricep Pushdowns: 3-5 sets of 12 reps
Diamond Push-Up: 3-5 sets of 12 reps (last set to failure).
Ab Crunch: 3-5 sets of 15 reps.
Reverse crunch: 3-5 sets of 15 reps.
Windscreen wipers: 3-5 sets of 15 reps.

Finisher: 1 x round.

Handstand pushups/Downward dog push-ups: (to failure).
Triceps dips: (to failure).
15-20 mins light cardio: jog/rowing (optional).

T’Challa Workout - Thursday: Active Recovery

Use these sessions to participate in an activity you enjoy or something that will benefit your training. Clue: must be an activity that involves physical effort rather than poker or video games. Some options are playing a sport (football etc), undertaking stretching or yoga to help iron out kinks in the muscles. You could also perform speed and agility drills if you choose. Or you could concentrate to work on neglected muscle groups (scapular, rotator cuff muscles, core muscles such as rector spinae; leg muscles, Gluteus medius and minimus; or wrist and forearm muscles important with grip strength. If you prefer cardio then throw in a run or a long walk in the woods or around your town.

The aim of the game here is to work on a neglected area or improve in another whilst simultaneously letting bigger muscles repair.

T’Challa Workout - Friday: Full Body Strength Circuit

(with emphasis on chest and arms and legs)

Warm-up sets: For exercises 1-5 undertake 2x warm-up sets at a much lighter weight before undertaking the main circuit.

Resistance: 70% of 1RPM as a baseline. Increase weights by increments with each set.

Deadlifts: 3-5 sets of 12 reps.
Back Squats: 3-5 sets of 12 reps.
Front Squats: 3-5 sets of 12 reps.
Calf Raises: 3-5 sets of 12 reps.
Lat Pulldowns: 3-5 sets of 12 reps.
Hyperextensions or Good Mornings: 3-5 sets of 12 reps.
(Superset) a) Step Ups: 3-5 sets of 12 reps. b) Rear Lat raises: 3-5 sets of 12 reps.
Box jumps: 3-5 sets of 12 reps.
Y, I, T W raises: 3 sets of 10 reps (each exercise).
(Superset) a) Lateral squats: 3-5 sets of 10 reps (each leg). b) Face pulls: 3-5 sets of 10 reps.
Leg Raises: 3-5 sets of 15 reps.
Inchworms: 3-5 sets of 12 reps.
Hollow rocks: 3-5 sets of 12 reps.

Finisher: 1 x round.

Bodyweight Row: (to failure)
Squat jumps: (to failure).
15-20 mins light cardio: jog/rowing (optional).

T’Challa Workout - Saturday: Cardio

Take your pick:

Perform 30-45 minutes of steady-state cardio.
Alternatively, you can perform 15 minutes of HIIT cardio (and/or 20 minutes of plyometric drills) if you’re an individual who is short on time.
10 x 2-minute rounds MMA. Sparring, bag work, shadowboxing.

T’Challa Workout - Sunday: Active Recovery

Use these sessions to participate in an activity you enjoy or something that will benefit your training. Clue: must be an activity that involves physical effort rather than poker or video games. Some options are playing a sport (football etc), undertaking stretching or yoga to help iron out kinks in the muscles. You could also perform speed and agility drills if you choose. Or you could concentrate to work on neglected muscle groups (scapular, rotator cuff muscles, core muscles such as rector spinae; leg muscles, Gluteus medius and minimus; or wrist and forearm muscles important with grip strength. If you prefer cardio then throw in a run or a long walk in the woods or around your town.

The aim of the game here is to work on a neglected area or improve in another whilst simultaneously letting bigger muscles repair.