Guts Training Plan: Workout like Berserk's Black Swordsman in Real Life
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In this segment of the Anime Training series, we are covering Berserk's main protagonist, Guts!
While he doesn't have any powers like some characters we've seen in our anime workouts, he still displays certain feats of supernatural performance, making him an all-round badass.
He fights monsters and demons (both figuratively and literally), has been exposed to the art of war since his youth, and has single-handedly taken down armies of men while wielding a 200kg+ weapon.
If this ain't cool, I don't know what is…
While I can't promise this workout will help you become invincible, I can assure you that you will get extremely jacked, strong, and powerful in all avenues of performance inspired by Guts.
Let's get into this breakdown, starting with the physical stats and ranking.
Guts Physical Stats
Name: Guts
Height: 6'8
Weight: 250lbs
Powers: None
Alright, let's talk about it!
In terms of raw power and strength, Guts is easily one of the stronger characters we have covered in our anime workouts.
Guts is quite literally always on the move and does nothing but fight, having no space or time to relax.
All while wielding a 400-pound dragonslayer? Talk about endurance.
While people may argue that Guts has the physique of a golden-age bodybuilder (which is moderately accurate), a powerlifter fits the description of what the ideal Guts physique would look like.
It is low in body fat, solid, functional, and proportionate.
Guts Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Guts physique is placed in the Tier 2 category - Giga Genetics.
It only takes a genetic outlier to pull off being nearly 7 feet and incredibly jacked. I couldn't see this physique being roided, but you can let me know your opinion down in the comments below.
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Guts Workout Principles
This is the part where we look for some direction in a Guts-inspired workout plan by examining his performance-based feats.
Warrior Strength and Conditioning: As mentioned before, Guts can wield hefty weapons and use them at max capacity. A feat like this would require strength, power output, and functionality.
How to apply:
Powerbuilding: Taking both powerlifting and bodybuilding and combining them into one complete training session.
Kettlebells and Combat: This part of the program will help us move weight in different planes of motion while increasing our combat skills.
Endurance Training: This is to seal the deal on what it would take to train like Guts. Every warrior needs endurance to a degree.
Core and Power: This is related to strength and conditioning, but I want to branch out and be more specific.
How to apply:
Rotation and Stabilization: These are the only two proper ways to train the core muscles. For more effectiveness, we're ditching sit-ups and planks and doing cables. Guts' weapon handling is all about rotation and stability, hence why his abs are so blocky.
Sports-specific plyo: This means applying the principle of specificity in our training and slamming stuff!
How to Workout Like Guts in Real Life
From a gym bro's perspective, this is what we will need to train like Guts.
Guts' Strength
Guts' discipline and determination
Guts' core strength and battle functionality
Alright, let's get into training!
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Workout frequency: 5 days
Training description: This workout combines powerlifting, bodybuilding, and kettlebell training to provide the best results.
Day 1: Guts Bench Day (Powerlifting and Bodybuilding)
Warm-up:
10 minutes of dynamic stretches and light cardio
Workout:
Bench Press:
5 sets of 5 reps (focus on heavy lifting)
Incline Bench Press:
4 sets of 8-10 reps
Dumbbell Flyes:
4 sets of 12 reps
Overhead Tricep Extension:
4 sets of 10-12 reps
Skull Crushers:
4 sets of 10 reps
Push-Ups:
3 sets to failure
Chest Dips:
3 sets to failure
Cool-down:
10 minutes of stretching
Day 2: Guts Kettlebell and Combat Day (Kettlebell Upper, Explosive Lower)
Warm-up:
10 minutes of dynamic stretches and light cardio
Workout:
Kettlebell Clean and Press:
4 sets of 8-10 reps per arm
Kettlebell Snatch:
4 sets of 10 reps per arm
Kettlebell Swing:
4 sets of 20 reps
Explosive Box Jumps:
4 sets of 12 reps
Kettlebell Push Press:
4 sets of 8 reps per arm
Cool-down:
10 minutes of stretching
Day 3: Guts Deadlift Day
Warm-up:
10 minutes of dynamic stretches and light cardio
Workout:
Deadlifts:
5 sets of 5 reps (focus on heavy lifting)
Romanian Deadlifts:
4 sets of 8-10 reps
Bent-Over Rows:
4 sets of 8-10 reps
Pull-Ups:
4 sets to failure
Barbell Shrugs:
4 sets of 12 reps
Good Mornings:
4 sets of 10 reps
Cool-down:
10 minutes of stretching
Day 4: Guts Kettlebell and Core Day (Kettlebell Legs, Explosive Core)
Warm-up:
10 minutes of dynamic stretches and light cardio
Workout:
Kettlebell Goblet Squats:
4 sets of 15 reps
Kettlebell Lunges:
4 sets of 12 reps per leg
Kettlebell Deadlifts:
4 sets of 15 reps
Russian Twists (with Kettlebell):
4 sets of 20 reps per side
Hanging Leg Raises:
4 sets of 15 reps
Medicine Ball Slams:
4 sets of 15 reps
Palloff Press:
4 sets of 12 each side
Cool-down:
10 minutes of stretching
Day 5: Guts Squat Day
Warm-up:
10 minutes of dynamic stretches and light cardio
Workout:
Back Squats:
5 sets of 5 reps (focus on heavy lifting)
Front Squats:
4 sets of 8-10 reps
Bulgarian Split Squats:
4 sets of 12 reps per leg
Leg Press:
4 sets of 15 reps
Leg Curls:
4 sets of 12 reps
Hip Abductors:
4 sets of 12 reps
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