Doom Slayer Calisthenics Workout Plan
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In this segment of the Video Game Workout Series, we’re covering the full inspired workout of Doom Slayer — the unstoppable force who tears through Hell with brute strength, explosive speed, and relentless aggression.
Doom Slayer represents the peak of explosive performance:
Brute power
High‑speed movement
Armor‑grade durability
Unmatched physical dominance
And for this workout, we’re using the Action Hero System with a twist:
Everything is weighted. Weighted calisthenics. Weighted jump rope. Weighted conditioning.
If you don’t have a vest or weighted rope, you can run the standard version or work your way up.
Let’s get into it.
Physical Stats
Name: Doom Slayer (Doomguy)
Height: 6’3”
Physique Type: Massive, explosive, armor‑built
Abilities:
Superhuman strength
Argent‑powered durability
Extreme speed and aggression
Glory Kill combat mastery
High‑impact mobility
Doom Slayer Training Principles
1. Argent Kinetic Pressing & Armor Lockout
Wielding heavy equipment and blasting through demons demands:
High‑tension chest density
Massive shoulder stability
Explosive tricep lockout
Weighted pressing variations build armor‑grade upper‑body power.
2. Glory Kill Pulling & Ripping Grip
Tearing through demonic armor requires:
Immense lat width
Thick upper‑back density
Vice‑like finger and forearm strength
We emphasize grip‑dominant pulling and heavy rows.
3. Dash‑Thrust Leg Drive & Impact Landing
Launching across arenas demands:
Explosive single‑leg quad power
Fast‑twitch calf elasticity
Shock‑absorbing knee stability
Weighted leg work builds Slayer‑level mobility.
4. Fortress Core Bracing & Heavy Impact Shield
Absorbing kinetic shock requires:
Anti‑extension bracing
Rotational torque
Ironclad midsection stability
Core work builds the “impact shield” behind Doom Slayer’s melee strikes.
How to Use This Routine
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 7–10 minutes of weighted jump rope before or after each session. No weighted rope? Use a standard rope or do Jumping Jacks for half the time.
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Doom Slayer Workout Plan
Day 1 — Doom Slayer Push
Deep Deficit Push‑Ups — 3×15
Weighted Dips — 3×10
Plyo Push‑Ups — 3×10
Push Core:
Bear Stance Hold — 3×max time
Navy Seal Push‑Ups — 3×10
Day 2 — Doom Slayer Pull
Commando Pull‑Ups — 3×10
Deficit Rows — 3×12
Face Pulls (Rings or TRX) — 3×10
Pull Core:
Toes‑to‑Bar — 3×10
Hollow Body Sit‑Ups — 3×10
Day 3 — Doom Slayer Lower Body
Split Squats — 3×10–15 each side
Deficit Squats — 3×15
Glute Bridges — 3×15
Lower Core:
Plank Jacks — 3×30 sec
Kick‑Throughs — 3×10
Day 4 — Doom Slayer Jump Rope Circuit
Repeat 4–8 rounds
30 sec Weighted Jump Rope
5 Navy Seal Burpees
Rest 15 sec
30 sec Weighted Jump Rope
15 sec Towel Hang
Rest 15 sec
30 sec Weighted Jump Rope
Jump Squats — 3×10
Rest 2 minutes, then repeat.
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