Simon “Ghost” Riley Workout Plan: Train Like the Elite Operator from Call of Duty
💀 Stealth. Strength. Mission-Ready Conditioning.
Download the free Action Hero Starter Pack to train like Ghost — built for covert ops endurance, gear-loaded durability, and close-quarters power.
No gym. No backup. Just grit.
Simon Riley didn’t become Ghost by choice — he became Ghost because he had to. Betrayed, buried, and left for dead, he clawed his way back and turned into one of the most feared operators in the field. He doesn’t talk much. He doesn’t show off. He just gets the job done.
This workout plan is built for that kind of mindset. No machines. Nothing complex. Just raw, tactical performance using minimalist training concepts. You’ll build strength that holds up under pressure, conditioning that lasts through chaos, and the kind of mental toughness that doesn’t crack — even when everything else does.
Physical Stats
Name: Simon “Ghost” Riley
Height: 6’2”
Weight: ~200 lbs
Abilities:
Stealth movement and covert ops conditioning
Close-quarters combat strength
Load-bearing durability and gear simulation
Pain tolerance and mental resilience
Reactive control and spatial awareness
Training Principles
Covert Ops Conditioning
Ghost moves with purpose — fast, quiet, and efficient. EMOM circuits and crawl-based transitions build the kind of endurance that thrives in tight spaces and unpredictable terrain.
In Practice: EMOM bodyweight circuits, crawl-to-stand transitions, kettlebell swing + push-up complexes.
Close-Quarters Combat Strength
His fights are brutal and fast. You’ll build explosive power through compound lifts and hybrid movements that mimic real combat transitions.
In Practice: Dumbbell floor press, push-up + row combos, kettlebell clean & press.
Mental Resilience
Ghost’s strength isn’t just physical — it’s forged in isolation and pain. These drills build mental toughness through slow tempo work and static holds.
In Practice: Wall sits, tempo push-ups, isometric plank holds.
Load-Bearing Durability
He carries gear, weapons, and the weight of every mission. You’ll train offset loading and carries to simulate real-world loadouts.
In Practice: Farmer’s carries, offset goblet squats, single-arm kettlebell rack holds.
Situational Awareness
Ghost doesn’t just react — he anticipates. These movements build core control and spatial adaptability so you can move with precision under pressure.
In Practice: Bear crawl holds, offset Russian twists, dumbbell halos.
Fandom
5-Day Minimalist Ghost Workout Plan
Day 1 – Ghost Push Day (Combat Strength & Grit)
Warm-Up: 3 min jump rope
Dumbbell floor press – 4×10
Tempo push-ups – 3×8 (3-sec down)
Kettlebell clean & press – 3×6/side
Crawl-to-stand transitions – 3×10
Finisher: 3 rounds → 10 explosive push-ups + 30-sec plank hold
Day 2 – Ghost Pull Day (Load & Rotation)
Warm-Up: Band pull-aparts – 3×20
Offset goblet squats – 4×10
Push-up + row combo – 3×10
Offset Russian twists – 3×20 total
Finisher: Farmer’s carry – 3×30 sec (heavy dumbbells)
Day 3 – Ghost Leg Day (Durability & Awareness)
Warm-Up: Jump lunges – 2×10/leg
Single-arm kettlebell rack holds – 3×30 sec/side
Wall sits – 3×30 sec
Bear crawl holds – 3×30 sec
Finisher: Lunge-to-plank transitions – 3×8/side
Day 4 – Ghost Full Body Day (Covert Conditioning)
Warm-Up: 3 min shadowboxing
Kettlebell swing + push-up complex – 4×10
Crawl-to-stand transitions – 3×10
Dumbbell halos – 3×10/side
Tempo push-ups – 3×8
Finisher: EMOM → 10 push-ups + 10 goblet squats for 5 min
Day 5 – Ghost Full Body Day (Mission Simulation)
Warm-Up: 2 min jump rope + 1 min bear crawl
Circuit (5 rounds, minimal rest):
Offset goblet squats – 12
Push-up + row combo – 10
Dumbbell halos – 10/side
Crawl-to-stand – 5 reps
Farmer’s carry – 30 sec
Rest 60–90 sec between rounds
Conclusion
Ghost doesn’t train for glory — he trains to survive. This plan helps you move like an elite operator: strong, silent, and built for the mission. No machines. No shortcuts. Just grit, control, and resolve.
Fandom
