Kratos Workout Plan: Train Like the God of War
Fandom
In this segment of the Video Game Workout Series, we’re covering Kratos, the Ghost of Sparta himself.
Whether you look at his younger, rage‑driven days in Greece or his calmer, wiser era in the Norse realm, Kratos is the blueprint for longevity, power, strength, and relentless conditioning. He doesn’t fight ordinary battles — he clashes with gods, monsters, giants, and titans. His physique reflects a lifetime of war.
To train like Kratos, we’re building an imposing, functional body using the Action Hero System:
Simple calisthenics for raw strength
Jump rope for conditioning and athleticism
No gym required — but if you do have a weight vest, this is the character to use it with.
Physical Stats
Name: Kratos
Height: 6’4” (193 cm)
Weight: Extremely muscular, heavyweight build
Abilities:
Superhuman strength
Immense durability
Mastery of multiple weapons
Spartan Rage
High endurance and combat conditioning
Kratos Training Principles
To build a workout that reflects Kratos’ performance, we focus on three pillars:
1. The Spartan Shield (Upper‑Body Mass)
Kratos has a massive chest, wide shoulders, and thick arms capable of blocking blows from gods. To replicate this, we use:
Deep‑deficit push variations
Overhead pressing angles
High‑tension pushing
This forces maximum muscle recruitment and builds dense upper‑body armor.
2. The Leviathan Pull (Back & Trap Thickness)
Swinging the Leviathan Axe and pulling enemies with the Blades of Chaos requires enormous posterior‑chain power. We emphasize:
Wide‑grip vertical pulling
Heavy horizontal rowing
Grip‑focused holds
This builds the thick back and traps Kratos is known for.
3. Godlike Grounding (Absolute Leg Power)
Kratos pushes over pillars, restrains titans, and withstands massive impacts. To build that foundation, we use:
Deep squatting
High‑volume leg work
Explosive plyometrics
This creates legs that can drive power from the ground up.
How to Use This Workout
This workout follows the Action Hero System, using a simple structure:
Push
Pull
Legs
Full Body
If you prefer a simpler approach, use the Full Body structure as a plug‑and‑play workout. Every full‑body session should include:
Push
Pull
Lower Body
Single‑Leg Work
Core
For an added challenge, include 10–15 minutes of jump rope before or after each session. No jump rope? Do Hindu Squats for half the allotted time.
Because Kratos has a massive frame, feel free to add weight to any exercise if you have a vest or load available.
Kratos Inspired Workout Routine
Workout 1 — Kratos Push Workout
Deficit Push‑Ups — 3×10–12
Pike Push‑Ups (Feet Elevated) — 3×8–10
Dips — 3×12 Push Core:
Plank to Shoulder Taps — 3×8–10
Workout 2 — Kratos Pull Workout
Feet‑Elevated Inverted Rows — 3×8–10
Chin‑Ups — 3×8–10
Towel Dead Hangs — 3×40–60 sec Pull Core:
Hanging Knee‑to‑Chest — 3×12
Workout 3 — Kratos Leg Workout
Jump Squats — 3×12
Walking Lunges — 3×10–12 each side
Calf Raises — 3×20 Lower Core:
Russian Twists — 3×15 each side
Workout 4 — Kratos Jump Rope Workout
Complete 3–4 rounds
1 minute Regular Bounce 10 BurpeesRest 30 sec
1 minute High‑Knees Skip 15 Fast‑Paced Air SquatsRest 30 sec
1 minute Double Unders 15 Plyometric Push‑Ups
Rest 2 minutes, then repeat until the rage clears.
Want to take your training beyond character workouts?
The Action Hero System is the complete minimalist training program built around calisthenics, jump rope conditioning, athleticism, and movement.
Train for real world performance, build an athletic physique, and develop protagonist-level conditioning using simple, effective methods.
