Nosferatu Zodd Training Plan: Real-Life Berserk Workout
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In this segment of the Anime Training series, we are concluding our week of Berserk workouts with Nosferatu Zodd!
This week, we covered Guts and Casca. You can check those out after this one!
This workout will get you insanely jacked, strong, and powerful, like Zodd in the manga!
Let's begin this breakdown beginning with the physical stats and ranking.
Zodd Physical Stats
Name: Nosferatu Zodd
Height: 7'3
Weight: 364lbs
Abilities: Apostle, shapeshifter
Alright, let's talk about it!
Zodd is the tallest and heaviest character we have covered in this series so far, and that's only his normal form!
Zodd is massive in strength and overall build, with a physique that blends bodybuilder, strongman, and lumberjack.
His physique has the characteristics of raw strength, power, and size that look untamed and intimidating. So, for this workout routine, we are definitely going to be doing a whole lot in terms of achieving a physique similar to Zodd and performance as well!
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Zodd 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)
Zodd's physique is placed in the Tier 3 category - Not natty.
Well, it makes sense that the physique Zodd has couldn't naturally be achieved in real life.
But you can definitely achieve a physique inspired by him!
Zodd Workout Principles
This is the part where we review his performance-based feats to give us direction on a workout plan!
Muscle Building: This is primarily for those more focused on building size, like Zodd.
How to apply:
Heavy lifting: Zodd's strength training revolves around lifting weights. You don't have to lift incredibly heavy; just go for what challenges you. Always aim to train efficiently, and never compromise form for the sake of lifting heavy.
Progressive overload: This just means increasing the volume as it becomes easier!
Functional Training: Zodd's functional training revolves around combat work. His functionality has many aspects, but we dialed them down to make sense with the workout structure.
How to apply:
Dual Kettlebell Work: Zodd strives with his dual swords in battle. The best way to replicate this is to do lots of double kettlebell work to train both sides equally (without the use of a barbell, of course—they just look cooler).
Core work means lots of rotating, stabilizing, and indirect core work. Solid abdominals are key to being as strong as Zodd.
Muscular Endurance: Including plyometrics in our workout will replicate the agility and explosiveness that Zodd has throughout the story.
How to Workout Like Zodd in Real Life
From a gym bro's perspective, this is what we can expect from the Zodd workout program:
Zodd's insane strength
Zodd's combat functionality
Zodd's jacked physique
Alright, let's get to training!
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Workout frequency: 5 days
Training description: This workout plan will help you achieve a physique similar to Zodd’s through weight lifting with performance based training through kettlebells, plyometrics, and core work.
Day 1: Zodd Upper Push Day
Workout:
Ring Pushups:
3 sets of 15-20 reps
Incline Dumbbell Press:
3 sets of 10-12 reps
Lateral Raises:
3 sets of 10-12 reps
Dumbbell Shoulder Press:
3 sets of 10 reps
Dips:
3 sets to failure
Tricep Pushdowns:
3 sets of 12 reps
Finisher:
Push-Up Burnout: 2 sets to failure
Day 2: Zodd Dual Kettlebells and Plyometrics
Workout:
Kettlebell Swings:
4 sets of 15 reps
Kettlebell Clean and Press:
4 sets of 8 reps each side
Kettlebell Front Squat:
4 sets of 12 reps
Box Jumps:
4 sets of 10 reps
Medicine Ball Slams:
4 sets of 12 reps
Lateral Bounds:
4 sets of 10 reps each side
Finisher:
Burpees: 2 sets of 15 reps
Day 3: Zodd Leg Day
Workout:
Back Squat:
3 sets of 10-12 reps
Romanian Deadlift:
3 sets of 10-12 reps
Good Mornings:
3 sets of 12 reps
Bulgarian Split Squat:
3 sets of 10 reps each leg
Sled Drag:
3 sets of distance
Calf Raises:
3 sets of 15 reps
Finisher:
Sled Push: 2 sets of 1 minute (if available)
Day 4: Zodd Dual Kettlebells and Core
Workout:
Kettlebell Deadlift:
4 sets of 12 reps
Kettlebell Snatch:
4 sets of 8 reps each side
Goblet Band Walk:
4 sets of 10 reps each leg
Goblet Curl:
4 sets of 15-20 reps
Hanging Leg Raises:
4 sets of 12 reps
Plank:
4 sets of 1 minute
Finisher:
Kettlebell Halos: 3 sets of 10 reps each side
Day 5: Zodd Upper Pull Day
Workout:
Weighted Pull-Ups:
3 sets to 10-15 reps
Bent-Over Rows:
3 sets of 12 reps
Chin ups:
3 sets of 12 reps
Face Pulls:
3 sets of 12 reps
Barbell Shrugs:
3 sets of 15 reps
Bicep Curls:
3 sets of 12 reps
Finisher:
Farmers Walks: 3 sets of distance
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