Young Kratos Workout Routine: Train like The Ghost of Sparta from God of War
Kratos is a super popular character in the gaming world, and nowadays, I don't see too many people talking about Kratos from the previous God of War installments! God of War 3 is easily one of the best video games I have ever played, so I'm mega hype for this workout plan!
In this segment of the character training series, we will be covering young Kratos! Stay tuned for the 5-day workout protocol to help you achieve godly gains!
Kratos Physical Stats
Young Kratos has a very formidable and imposing physique, which is fit for a Spartan warrior. While his exact physical stats aren't explicitly mentioned mid-game, it could be more consistent when we match up Spartan and Norse Kratos. The Spartan version of Kratos stands at around 7 '8 and weighs around 280-300lbs. This robust build makes sense when discussing a spartan warrior capable of slaying gods.
From an aesthetic standpoint, Kratos definitely has a physique that reflects not only his combat history but also his rage. He's got broad shoulders, a well-defined chest and back, and well-developed abdominal muscles that contribute to his overall imposing presence.
The part that surprises me most about his physique is the performance aspect. His seemingly reckless combat skills also come with incredible strength and agility, as well as his body weight control, being able to fight off enemies even amid fighting enemies. This combination tells us how to train once we reach the workout section!
**Even if your physical characteristics don't match Kratos, anybody of any fitness level can utilize these training programs. Always remember to go at your own pace and build up over time.**
Kratos physique ranking
Over at Superhero Flex, 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)
Kratos' physique is placed in the Tier 3 category!
Here are some Tier 3 physiques we’ve covered at Action Hero Athletics: Ryu, The Last Ronin.
It's a no-brainer that a 7-foot, 300lbs behemoth would be placed on the Tier 3 rankings, but it only makes sense. What stands out the most in this situation is his deficient body fat, trim waist, and ability to retain muscle mass.
While achieving the Kratos physique isn't as plausible, you can still accomplish a jacked, trim, inspired physique similar to Kratos in real life. You will have to dial in on nutrition and consistency a bit more!
Kratos Workout Breakdown
To put together a workout plan, we have to understand the physical feats that come with the God of War. Here are some of his notable feats related to physical performance in a game.
Superhuman Strength
Kratos is solid and robust, able to overpower mythical gods and creatures. He's also functionally strong, able to lift, move, and wield heavier objects easily. His strength also comes in a package deal, being extremely durable and conditioned!
Agility and Speed
Despite his size, Kratos is surprisingly agile and quick! He can perform acrobatic maneuvers, dodge attacks, and move swiftly during combat. He also has great power, giving him peak human speed.
Regenerative Abilities
Kratos possesses a degree of regenerative abilities, allowing him to recover from injuries and wounds over time. This enhances his survivability during intense combat situations.
Combat Expertise
Kratos is a masterful combatant, employing a combination of brutal melee attacks, magical abilities, and powerful finishing moves. His combat skills are honed through his experiences in battles against gods, titans, and other formidable adversaries.
Resilience
Kratos has faced immense challenges and hardships throughout the game series. His mental and physical resilience allow him to persevere through adversity, demonstrating a determination to achieve his goals.
Weapon handling
Kratos is proficient with his use of the Blades of Chaos! He has also been seen as being able to master every weapon given to him, especially in the third game. This showcases adaptability and beyond-average level rotational strength, which is essential in combat.
From a gym bro's perspective, here are some key aspects we need to include to make a Kratos workout plan:
Kratos Strength and Conditioning
Kratos's endurance and agility
Kratos proportions and aesthetics
Let's get into the 5-day God of War workout plan.
Fandom.com
Young Kratos Workout Plan
Training Schedule: 4 days
Day 1: Upper Body Strength
Bench Press: 4 sets x 8-10 reps
Bent-over Rows: 4 sets x 10 reps
Overhead Press: 3 sets x 12 reps
Pull-ups: 3 sets to failure
Plate Sit-ups: 3 sets 10-12
Day 2: Lower Body Strength
Bulgarian Split Squats: 4 sets x 8-10 reps each side
Deadlifts: 4 sets x 8 reps
Leg Press: 3 sets x 12 reps
Lunges: 3 sets x 15 reps per leg
Box Jumps: 4 sets x 30 seconds
Day 3: Functional Strength
Kettlebell Swings: 4 sets x 15 reps
Battle Ropes: 3 sets x 1 minute
Medicine Ball Slams: 3 sets x 12 reps
Farmer's Walk: 4 sets x 50 feet
Push Sled: 3 sets x 100 feet
Day 4: Full Body Strength
KB Snatch: 4 sets x 8 reps
Pull-ups (weighted): 4 sets x 8 reps
Front Squats: 3 sets x 10 reps
Dumbbell Rows: 3 sets x 12 reps per arm
Plank Variations: 3 sets x 60 seconds each
Remember to rest for at least one day between strength training sessions to allow your muscles to recover. Additionally, listen to your body, and if you experience any pain beyond normal muscle soreness, consult with a fitness professional or healthcare provider.
Check out some more free workout plans from our Video Game Training Series:
Sonic The Hedgehog | Norse Kratos | Jin Kazama | The Last Ronin | Ghost | Ryu | Nathan Drake
