Duke Training Plan: Real Life G.I. Joe Workout
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In this segment of the Character Training Series, we will be covering Duke from G.I. Joe!
We continue the G.I. Joe workouts, following Snake Eyes and Storm Shadow!
This workout will not only help you get jacked but also strengthen you in the sense of tactical training and mimicking the strength and performance of a seasoned general!
With that being said, let's get into this workout breakdown, starting with the physique ranking.
Duke 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)
Duke's physique is ranked in Tier 1 - Realistically achievable.
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Duke Workout Principles
This is where we discuss Duke's feats and put them together for a real-life training plan!
Military Training: As mentioned earlier, we will mimic the military standard of physical training, including essential cardiovascular exercise, strength and conditioning with calisthenics, and standard weightlifting.
Combat Skills Mastery: Combat skills fall under tactical performance, which means learning to be quick with our movements. While we don't have direct martial arts days, I will add additional resources for this if you want to train martial arts directly.
Physical Conditioning: This isn't necessarily going to fall under strength training but physical conditioning as a whole. The exercise selection in this training program will be specific to a boot camp training style. This means involving a functional approach in the sense of tactical performance.
How to Workout like Duke from G.I. Joe in Real Life
From a gym bro’s perspective, this is what we need to look and perform like Duke in real life:
Duke’s Tactical Performance
Duke’s Strength and Conditioning
Now, let’s get into training!
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Day 1: Strength and Conditioning
Barbell Squats: 4 sets of 6 reps
Deadlifts: 4 sets of 6 reps
Pull-ups: 3 sets to failure
Push-ups: 3 sets of 20 reps
Farmer's Walk: 3 sets of 50 feet
Day 2: Endurance Training
Trap Bar Deadlift: 3 x 15 reps
Burpees: 3 x 10 reps
Gun Carry: 3 x Back and Forth
Sled Push: 3 x Back and Forth
Battle Rope Wave: 3 x 30 seconds
Day 3: Strength and Conditioning
Romanian Deadlifts: 4 sets of 8 reps
Barbell Bench Press: 4 sets of 6 reps
Chin-ups: 4 sets to failure
Bulgarian Split Squats (with dumbbells): 3 sets of 10 reps per leg
Dumbbell Shoulder Press: 3 sets of 10 reps
Superset: Dumbbell Lunges: 3 sets of 12 reps per leg
Superset with -
Plank Hold: 3 sets, hold for 30-60 seconds
Day 4: Full Body Circuit Training
Warm-up:
Dynamic stretching (10 minutes)
Burpees: 2 sets of 10 reps
Workout: Perform each exercise consecutively with minimal rest between sets. Rest for 2 minutes between circuits.
Circuit (3 rounds):
Kettlebell Swings: 15 reps
Renegade Rows (with dumbbells): 12 reps (6 per arm)
Dumbbell Thrusters: 12 reps
Push-up to Plank Jack: 15 reps
Cool down:
Static stretching focusing on full body (10 minutes)
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