Doom Slayer Training Plan: Real-Life Video Game Workouts
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In this segment of the Character Training series, we are covering the workout plan of the Doom Slayer from the Doom video game series!
This one has been requested for some time, so it's only right we bring it to you all—I'm mega excited!
In the world of video games, we see very few characters that match the sheer power of Doom Slayer - one who battles hordes of different types of monsters with an array of brutal weapons!
This workout aims to get you stronger and more powerful, blending raw strength with a military-style training style.
Let's get into it, beginning with the physical stats and ranking!
Doom Slayer Physical Stats
Name: Doomguy
Height: 6'8
Weight: 360lbs
Abilities: super mortal strength, durability, stamina, speed and intelligence
Alright, let's talk about it!
Yet again, we cover an absolute unit on this website - following the likes of Guts, Zodd, and Spawn, who all have extremely brutal physiques.
Doomguy is a genetic outlier, able to perform most general athletic performance feats—just enhanced and better!
Doomguy has a barbaric physique and proportions inspired by a bodybuilder and powerlifter.
But then again... What else can you expect from a space marine? I see why y'all wanted this one.
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Doom Slayer 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)
Doom Slayer's physique is in the Tier 3 category - Not Natty.
Being over 350lbs of pure muscle while being 6'8 is definitely out of the ordinary - in this case, natty.
But don't worry—replicating the physique is still possible; we must train harder!
Doom Slayer Workout Principles
This is where we uncover his performance-based feats to give us direction on a workout.
Strength Training: The main principle behind this is being physically strong enough to carry armor, fight demons, and be powerful overall.
How to apply:
Heavy Lifting: Simply put, lift heavy things and put them down. Don't force lift, though - do the appropriate amount and build over time based on your strength level.
Tactical Conditioning: We will use some principles from the military training textbook to build the combat conditioning Doomguy has in the game. This means focusing more on strength and endurance.
This training approach will also build mental toughness, which makes the most sense for this character!
Cardiovascular Endurance: Stamina is a massive part of Doomguy's performance.
How to apply:
HIIT: Better known as high-intensity interval training. This means minimizing rest and training in timed intervals. We will do this with Kettlebells and bodyweight exercises.
Agility and Speed: This means training to maximize quickness.
How to Workout Like Doomslayer in Real Life
From a gym bro's perspective, this is what's needed in the Doom Slayer workout plan:
Doom Slayer's robust physique
Doom Slayer's strength
Doom Slayer's tactical conditioning
Alright, let's get into the training!
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Workout frequency: 5 days
Training description: This workout is designed to help you build brute strength, muscular definition, and tactical performance like Doom Slayer
Day 1: Doom Slayer Upper Push Workout
Warm-Up:
Dynamic Arm Circles: 2 minutes
Push-Up to Downward Dog: 2 minutes
Shoulder Dislocates with a Resistance Band: 2 minutes
Arm Swings: 2 minutes
Light Jog or Jump Rope: 2 minutes
Workout:
Barbell Bench Press: 4 sets of 8 reps
Incline Dumbbell Press: 3 sets of 10 reps
Overhead Shoulder Press (Dumbbells or Barbell): 4 sets of 8 reps
Arnold Press: 3 sets of 10 reps
Dips: 3 sets of 12 reps
Push-Up Variations (e.g., diamond, wide grip, plyometric): 3 sets of 12 reps each
Cool-Down:
Chest Stretch: 2 minutes
Shoulder Stretch: 2 minutes
Triceps Stretch: 2 minutes
Child’s Pose: 2 minutes
Day 2: Doom Slayer Kettlebell Circuit & Plyometrics
Warm-Up:
Jumping Jacks: 2 minutes
High Knees: 2 minutes
Dynamic Leg Swings: 2 minutes
Bodyweight Squats: 2 minutes
Arm Circles: 2 minutes
Kettlebell Circuit (Perform each exercise for 45 seconds, rest for 15 seconds. Complete 3 rounds):
Kettlebell Swings
Goblet Squats
Kettlebell Clean and Press
Kettlebell Snatches
Kettlebell Figure 8s
Kettlebell Russian Twists
Plyometrics:
Box Jumps: 3 sets of 12 reps
Burpees: 3 sets of 15 reps
Tuck Jumps: 3 sets of 12 reps
Lateral Bounds: 3 sets of 15 reps per side
Cool-Down:
Hamstring Stretch: 2 minutes each leg
Quad Stretch: 2 minutes each leg
Calf Stretch: 2 minutes each leg
Glute Stretch: 2 minutes each leg
Day 3: Doom Slayer Leg Workout
Warm-Up:
Light Jog or Jump Rope: 5 minutes
Dynamic Leg Swings: 2 minutes each leg
Walking Lunges: 2 minutes
Bodyweight Squats: 2 minutes
Workout:
Barbell Back Squats: 4 sets of 8 reps
Deadlifts: 4 sets of 8 reps
Leg Press: 3 sets of 10 reps
Bulgarian Split Squats: 3 sets of 12 reps per leg
Hamstring Curls: 3 sets of 12 reps
Sled Push: 4 sets back and forth
Cool-Down:
Hamstring Stretch: 2 minutes each leg
Quad Stretch: 2 minutes each leg
Calf Stretch: 2 minutes each leg
Pigeon Pose: 2 minutes each leg
Day 4: Doom Slayer Kettlebell Circuit and Weighted Calisthenics
Warm-Up:
Jump Rope: 5 minutes
Dynamic Stretches: 5 minutes (e.g., leg swings, arm circles, hip openers)
Kettlebell Circuit (Perform each exercise for 45 seconds, rest for 15 seconds. Complete 3 rounds):
Kettlebell Deadlifts
Kettlebell Squat and Press
Kettlebell High Pulls
Kettlebell Halo
Kettlebell Plank Rows
Weighted Calisthenics:
Weighted Pull-Ups: 3 sets of 8 reps
Weighted Dips: 3 sets of 10 reps
Weighted Push-Ups: 3 sets of 12 reps
Weighted Step-Ups: 3 sets of 12 reps per leg
Weighted Plank Hold: 3 sets of 1 minute
Cool-Down:
Full Body Stretching: 10 minutes (focus on all major muscle groups)
Day 5: Doom Slayer Upper Pull Workout
Warm-Up:
Light Jog or Jump Rope: 5 minutes
Dynamic Arm Circles: 2 minutes
Band Pull-Aparts: 2 minutes
Cat-Cow Stretches: 2 minutes
Workout:
Lat Pulldowns: 4 sets of 8-10 reps
Bent Over Barbell Rows: 4 sets of 10 reps
Single Arm Dumbbell Rows: 3 sets of 12 reps per arm
Face Pulls: 3 sets of 15 reps
Farmers Walk: 3 sets of 50 steps
Bicep Curls (Barbell or Dumbbell): 4 sets of 12 reps
Cool-Down:
Lat Stretch: 2 minutes each side
Bicep Stretch: 2 minutes each side
Shoulder Stretch: 2 minutes each side
Child’s Pose: 2 minutes
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