Miguel O'Hara Workout: Train like Spider-Man 2099! – Superhero Jacked (2024)

Last updated on September 8th, 2023 at 08:27 am

Miguel O’Hara is absolutely massive in the Spider-Verse.

We get to see him, Spider-Man 2099, in Spider-Man: Across The Spider-Verse, and he comes in like no Spider-Man we’ve ever seen before!

He won’t be the most jacked character among our Superhero Workouts, but he’s definitely going to be the most muscular Spider-Man among our Marvel Workouts!

He’ll also be a great addition to our mini-database that houses all our different Spider-Man Workouts from all different members (male and female) of the Spider-Family.

Especially considering we’re definitely going to be training with weights for this one, and we’re used to training around a much different aesthetic for our other web-slingers.

Spider-Man 2099 Stats:

Real Name: Miguel O’Hara

Height: 6’9

Weight: 310 lbs.

Comic: Marvel (Specifically Spider-Verse Version)

Powers: Yes

I wasn’t kidding when I said Miguel O’Hara in the Spider-Verse is massive – coming in easily being considered a behemoth among male characters within both our Superhero Database, and even our Anime Workout Database (when compared to those characters).

It’s should be very clear why we’re going to be focusing in on mass gain as the main goal for this one.

Wolverinewas the shortest spot among comic characters we’ve seen at 5’3, prior to theTeenage Mutant Ninja Turtlescoming in at 5’2, (andGimlieven shorter) – butDamian Wayne(Robin) is only 5’4.Gokuisn’t that tall either, though, standing only 5’7, withMiles Moralesonly an inch above him.

One Punch Manfalls in at 5’9 right there withRyu,Nightwingat 5’10, and thenSpider-Man,Daredevil, andGreen Arrowcoming in around 5’11 andBeastjoining them.

We’ve hadSupermanand Eddie Brock’sVenomat 6’3, andCaptain America,ScorpionandBatmanat 6’2, and Carnage at 6’1.ThorandCyborgare towering over them at 6’6,ThanosandKingright there with them at 6’7,Baneat 6’8, andDeathstrokeright below at 6’5, andBlack Mantaat 6’4.

RonanandSagatare 7’5, andDoomsdaycame in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

Miguel O’Hara Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking outThe Nutrition Pillarson the site, but I’ll break down some more information for you guys as well.

Guys likeDwayne JohnsonandKevin Hartincorporate 80/20 dieting with big weekly cheat meals,Hugh Jackman,Tom Hopper,Benedict CumberbatchandTerry Crewsutilizeintermittent fasting(something I use daily as well),Ariana Grande,Mustafa ShakirandMadelaine Petscharevegans,Brandon RouthandFrank Grilloopt forpaleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why ourAcademyutilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans?Check this out.

Miguel O’Hara Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Miguel O’Hara specifically from Spider-Verse we’ll be pulling right from his Wiki Fandom page, starting with this:

OnEarth-928Bin 2099, Miguel O’Hara is the superhero “Spider-Man”, a human mutate with retractable talons, fangs, and enhanced strength that he used to fight crime in his home ofNueva York, along with a spider-inspired costume andlaser web shooters.

He works closely with his A.I. assistantLYLA, who develops many of his gadgets and weaponry for his work as Spider-Man.

From there they go on to discuss the series of events that took place in the Spider-Verse, AKA Miguel O’Hara’s specific storyline – but what I really want to make another mention to is the elephant in the room: his jacked physique?

We discussed Miguel O’Hara’s stats above, coming in at 6’9 and over 300 pounds, and it’s extremely important to note that he has a TON of muscle mass and is well defined, looking more like a bodybuilder than any Spider-Man we’ve ever seen before.

That’s going to be an extremely important part of how we build our routine, but we will also be taking a look at his powers and abilities.

Obviously Miguel’s powers are going to be coming from his Spider Physiology, so we’ll start there:

Spider Physiology:O’Hara possesses a variety of superhuman attributes after being genetically imprinted with the DNA of a spider, it is not radioactive based like the original Spider-Man.

Stemming from that we have a LONG list of his powers that we’ll have to be acknowledging for our workout.

Here they are:

Superhuman Strength: O’Hara possesses superhuman strength. His strength is sufficient enough to lift up to 10 tons. O’Hara’s strength also extends to his legs, allowing him to leap great heights of at least 30 feet in a single bound.

Superhuman Speed: O’Hara is capable of moving and running at speeds far beyond the natural physical limits of the finest human athlete.

Superhuman Stamina: O’Hara’s musculature physicality generates less fatigue toxins then the musculature of a ordinary human.

Superhuman Durability: O’Hara’s body is more resistant to certain types of injury than the body of a normal human. He can withstand great impact forces, such as falling from several stories high and repeatedly struck by super-humanly strong opponents.

Enhanced Endurance: O’Hara has far greater resilience than most humans. He once fell off a building and effortlessly walked to a hospital, where a doctor mentions that he had broken ribs and massive fractures.

Superhuman Agility: O’Hara’s agility, balance and dexterity are enhanced to levels that are far beyond the physical limits of the finest human athlete.

Superhuman Reflexes: O’Hara’s reflexes are further enhanced and are superior compared to the finest human athlete.

Accelerated Vision: O’Hara can see great distances with perfect clarity. He possesses the same level of clarity at night, enabling to see in dark environments. It also works as a type of early warning, not to the degree of the spider-sense ability but it enables him to see attacks coming from far away.

Accelerated Healing Factor: O’Hara’s metabolism has been genetically enhanced that it let him to regenerate lost, damaged, or destroyed bodily tissues greater then any normal human being. O’Hara ages very slowly due to the rapid regeneration of his healthy bodily tissues and cells.

Talons and Fangs: O’Hara possesses canine teeth that can produce non-toxic venom that can paralyze his enemies. He also has retractable talons at the tip of his fingers and toes that he uses to dig, crawl, and rend materials such as cinder block.

Spinnerets: Both of Miguel O’Hara’s forearms contain spinnerets that releases a web-like substances from the back of his wrists. He can use it to swing from building to building or restraining an individual.

Accelerated Decoy: Technology has allowed O’Hara to move so fast that he leaves behind a body double for enemies to attack.

We won’t be looking to tack on talons and fangs, but for the most part we are looking to replicate his abilities (but in our mere human form, of course).

That means the goals of our Miguel O’Hara Spider-Verse Inspired Workout are:

• Miguel O’Hara’s Massive Muscular Physique
• Miguel O’Hara’s Superhuman Strength and Speed
• Miguel O’Hara’s Stamina and Agility

The muscle mass, overall aesthetic, and strength are going to take priority in this one, given the uniqueness of Miguel O’Hara’s physique among our favorite Spider-Man characters – but thankfully the speed will come with it and we can still throw in some endurance work to make sure we’re being well-rounded.

This one should be scalable for most fitness levels, but we are going to be utilizing some advance tactics in there to really step it up a notch, so if you’d like to start with one of our Beginner Workouts, the best one would be our Beginner Behemoth Workout.

Miguel O’Hara Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’ll be training 5 days per week with heavy weight training and optional spidey endurance, and then I’ll be adding in a super intense Spidey Style Circuit Test that you can add-on as you’d like (weekly, monthly, biweekly, etc.), as well as resources for alternative and bonus endurance work.

The Superhero Academynow comes with anUpgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Miguel O’Hara Workout: Sample Schedule

Monday: Spider-Man 2099 Chest Day

Tuesday: Spider-Man 2099 Leg Day

Wednesday: Spider-Man 2099 Arm Day

Thursday: Spider-Man 2099 Shoulder Day

Friday: Spider-Man 2099 Back Day

Saturday: Active Rest or Spider-Man Style Circuit Test

Sunday: Rest Day

Miguel O’Hara Workout: Spider-Man 2099 Chest Day

Warm Up:

Incline Walk or Alternative Warm Up

5-15 Minutes

Workout:

Bench Press

5×5

Incline Dumbbell Bench Press

4×12, 10, 8, 6

Dumbbell Chest Flys

3×10

Weighted Dips

3×10-15

Dumbbell Pullovers

3×10

Optional Spider-Man Endurance Work:

10-30+ Minutes of Varied Cardio

Miguel O’Hara Workout: Spider-Man 2099 Leg Day

Warm Up:

Incline Walk or Alternative Warm Up

5-15 Minutes

Workout:

Back Squats

5×5

Leg Press

4×15, 12, 10, 8

Hamstring Curls

3×10

Glute Bridges

3×10-15

Quad Extensions

3×10

Optional Spider-Man Endurance Work:

10-30+ Minutes of Varied Cardio

Miguel O’Hara Workout: Spider-Man 2099 Arm Day

Warm Up:

Incline Walk or Alternative Warm Up

5-15 Minutes

Workout:

Preacher Curls

4×12, 10, 8, 6

Cable Tricep Pushdowns

4×12, 10, 8, 6

High Cable Curls

3×10

Tricep Overhead Extension

3×10

Wide to Close Push Ups

3×30

Optional Spider-Man Endurance Work:

10-30+ Minutes of Varied Cardio

Miguel O’Hara Workout: Spider-Man 2099 Shoulder Day

Warm Up:

Incline Walk or Alternative Warm Up

5-15 Minutes

Workout:

Overhead Press

5×5

Barbell Shrugs

4×12, 10, 8, 6

Dumbbell Front Raises

3×10

Hang Cleans

3×10-15

Upright Rows

3×10

Optional Spider-Man Endurance Work:

10-30+ Minutes of Varied Cardio

Miguel O’Hara Workout: Spider-Man 2099 Back Day

Warm Up:

Incline Walk or Alternative Warm Up

5-15 Minutes

Workout:

Deadlift

5×5

Bent Over Barbell Rows

4×12, 10, 8, 6

Wide Grip Cable Pulldowns

3×10

Weighted Chin Ups

3×10-15

Cable Rows

3×10

Optional Spider-Man Endurance Work:

10-30+ Minutes of Varied Cardio

Miguel O’Hara Workout: Spider-Man Style Circuit Test

In a perfect world ourAcademymembers or90 Day Systemmembers will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Spider-Man Style Test: Complete 2 Rounds for Time

25 Pull Ups

50 Deadlifts @135 lbs.

50 Push Ups

50 Box Jumps

50 Floor Wipers @135 lbs.

50 Clean and Press @45 lbs.

25 Pull Ups

Rest 1-10 minutes as needed.

Miguel O’Hara Workout: Spidey Endurance Day

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members:Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Miguel O’Hara Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine