Meliodas Calisthenics Workout: Train Like the Dragon Sin of Wrath
In this segment of the Anime Training Series, we’re covering Meliodas from The Seven Deadly Sins!
This is one of the characters I looked up to at the start of my fitness journey, and if I had to choose one character from this series to model a program after, it would absolutely be the Dragon Sin himself.
Meliodas is compact, powerful, and built like a walking contradiction — small frame, massive output. He reminds me of Vegeta from DBZ: a character that gives short weebs some grace. This program is fully minimalistic, using pure bodyweight training to turn you into a full‑fledged main character.
Let’s get into it.
Physical Stats
Name: Meliodas
Height: ~5’0” (152 cm)
Weight: ~110–130 lbs (dense, compact build)
Abilities:
Full Counter (reactive power)
Superhuman strength, speed, and durability
Demon physiology and regeneration
Master swordsman and hand‑to‑hand fighter
Extreme agility and explosive movement
Training Principles
1. Reactive Power: Inspired by his Full Counter ability — taking what’s thrown at you and sending it back harder. To train this, we use plyometrics with deep ranges of motion, blending control with explosive rebound power.
2. Compact Density: Meliodas isn’t a giant like Escanor, but he hits like one. To build that dense, functional mass, we incorporate isometrics and stabilizer‑heavy movements, especially core‑focused exercises that create tension and structural strength.
3. The Captain’s Speed: Meliodas closes gaps in the blink of an eye. To build blitz‑level speed, we use exercises that combine explosiveness, control, and directional changes — the foundation of anime‑style movement.
Meliodas Physique Breakdown
Meliodas has a “power calisthenics” build — short, dense, and functional. His muscles look fuller because of his compact frame, giving him a thick, powerful silhouette without unnecessary bulk.
Here’s what we’re targeting:
“Assault Mode” Traps & Upper Back: One of Meliodas’s standout features is his upper back and traps, especially in his more powerful forms.
The Aesthetic:
Thick traps
Dense upper back
Broad, armored look
Calisthenics Focus:
Explosive Pull-Ups
Scapular Shrugs
These movements emphasize upward pulling strength and trap activation.
Cannonball Shoulders & Thick Chest: Despite his size, Meliodas has a wide chest and rounded shoulders — the result of swordsmanship and close‑quarters combat.
The Aesthetic:
3D delts
Thick upper chest
Compact V‑taper
Calisthenics Focus:
Deep Dips
Forward‑lean Push-Ups
These create tension in the right areas to build that dense upper torso.
The “Full Counter” Core: Meliodas’s core is ripped and powerful — built for rotation, stability, and explosive movement.
The Aesthetic:
Deeply defined abs
Strong obliques
Solid, athletic midsection
Calisthenics Focus:
Hollow Body Holds
Athletic core movements
Train your core like an athlete, not just for looks.
Explosive “Blitz” Legs: Meliodas is known for disappearing and reappearing behind opponents — pure explosive leg power.
The Aesthetic:
Dense quads
Spring‑loaded calves
Striated, functional legs
Calisthenics Focus:
Tuck Jumps
Cossack Squats
These build vertical explosiveness and lateral mobility.
Meliodas Calisthenics Workout
This 4‑day program is designed to build the compact, explosive power and “Assault Mode” density of the Captain of the Sins. Focus on speed, tension, and clean execution.
Day 1: Full Counter (Explosive Push)
Explosive Clap Push-Ups — 4×10–12
Pike Push-Ups — 3×10–15
Deep Dips — 3×12–15
Pseudo Planche Lean — 3×20–30s Finisher: Burpees — 3×Max reps in 60s
Day 2: Captain’s Strength (Power Pull)
Explosive Pull-Ups — 4×8–10
Chin-Ups (3‑second descent) — 3×10–12
Inverted Rows (wide grip) — 3×15
Scapular Shrugs — 3×15–20
Hanging L‑Sit Hold — 3×Max time
Day 3: Assault Mode Core & Mobility
Hollow Body Hold — 4×45–60s
V‑Ups — 3×15–20
Dragon Flag Progressions — 3×5–10
Cossack Squats — 3×10 each side
Bridge (Wheel Pose) — 3×30s
Day 4: The Dragon’s Wrath (Jump Rope & Calisthenics Circuit)
Warm-Up:
Jump Rope (Basic Bounce) — 2 min
Circuit:
Jump Rope (Double Unders or High Knees) — 1 min
Air Squats — 30 reps
Jump Rope (Alternate Foot) — 1 min
Push-Ups — 20 reps
Jump Rope (Max Speed Sprint) — 1 min
Tuck Jumps — 15 reps
Plank — 1 min
