Chris Redfield Calisthenics Workout Plan
In this segment of the Video Game Training Series, we’re covering the full calisthenics and jump rope workout inspired by the absolute powerhouse of the anti‑bioterrorism world: Chris Redfield from Resident Evil.
To train like Chris, we’re building a body that emphasizes:
Brute upper‑body force
Massive pushing power
Functional endurance capable of surviving a global war zone
This routine uses the Action Hero System:
Calisthenics to build strength
Jump rope to build stamina and performance
Let’s get into it.
Physical Stats
Name: Chris Redfield
Height: 6’1”
Physique Type: Thick, muscular, power‑focused
Abilities:
Extreme upper‑body strength
Tactical combat proficiency
High‑stress endurance
Weapon handling mastery
BSAA‑level conditioning
Chris Redfield Training Principles
1. The Boulder‑Punching Base (Heavy Pushing Power)
Chris is famous for his absurd upper‑body strength — including literally punching a boulder. To replicate this:
Deep‑deficit pushing
Hard overhead mechanics
High‑density pressing volume
This builds armor‑plated shoulders and a chest capable of blunt‑force trauma.
2. Tactical Extraction Pull (Thick Upper Back)
Ripping open blast doors and wrestling mutated creatures requires:
Mid‑back thickness
Crushing grip strength
Slow, high‑tension pulling
We emphasize vertical pulling and heavy rows to build a dense posterior chain.
3. The Unstoppable Charge (Heavy‑Duty Lower Body)
Chris needs legs that act like steel pillars — capable of:
Driving through obstacles
Stabilizing under heavy recoil
Holding ground against massive bio‑weapons
We use high‑volume squatting and explosive ground‑drive mechanics to build unstoppable lower‑body power.
How to Use This Workout 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 10–15 minutes of jump rope before or after each session. No jump rope? Do Jumping Jacks for half the allotted time.
Chris Redfield Workout Plan
Workout 1 — Chris Push Workout
Weighted Dips — 3×10–12
Explosive Push‑Ups — 3×10
Assisted One‑Arm Push‑Ups — 3×5–8 each side
Push Core:
Plank‑Ups — 3×10–12
Workout 2 — Chris Pull Workout
Weighted Pull‑Ups — 3×6–8
Inverted Rows (Feet Elevated) — 3×12
Chin‑Ups — 3×8
Pull Core:
Towel Dead Hangs — 3×Max Time
Workout 3 — Chris Leg Workout
Weighted Jump Squats — 3×12
Bulgarian Split Squats — 3×10 each side
Calf Raises (2‑Second Pause at Top) — 3×20
Lower Core:
Russian Twists — 3×30 total
Workout 4 — Chris “BSAA Vanguard” Jump Rope Circuit
Complete 4–5 rounds total
1 minute Heavy Rope Regular Bounce
10 Burpees
Rest 30 sec
1 minute Boxer Shuffle Skip
15 Air Squats (Fast Tempo)
Rest 30 sec
1 minute High Knees Skip
10 Plyometric Push‑Ups
Rest 2 minutes, then repeat.
