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.

Doomguy physique

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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!

Doom slayer workout routine

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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:

  1. Barbell Bench Press: 4 sets of 8 reps

  2. Incline Dumbbell Press: 3 sets of 10 reps

  3. Overhead Shoulder Press (Dumbbells or Barbell): 4 sets of 8 reps

  4. Arnold Press: 3 sets of 10 reps

  5. Dips: 3 sets of 12 reps

  6. 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):

  1. Kettlebell Swings

  2. Goblet Squats

  3. Kettlebell Clean and Press

  4. Kettlebell Snatches

  5. Kettlebell Figure 8s

  6. Kettlebell Russian Twists

Plyometrics:

  1. Box Jumps: 3 sets of 12 reps

  2. Burpees: 3 sets of 15 reps

  3. Tuck Jumps: 3 sets of 12 reps

  4. 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:

  1. Barbell Back Squats: 4 sets of 8 reps

  2. Deadlifts: 4 sets of 8 reps

  3. Leg Press: 3 sets of 10 reps

  4. Bulgarian Split Squats: 3 sets of 12 reps per leg

  5. Hamstring Curls: 3 sets of 12 reps

  6. 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):

  1. Kettlebell Deadlifts

  2. Kettlebell Squat and Press

  3. Kettlebell High Pulls

  4. Kettlebell Halo

  5. Kettlebell Plank Rows

Weighted Calisthenics:

  1. Weighted Pull-Ups: 3 sets of 8 reps

  2. Weighted Dips: 3 sets of 10 reps

  3. Weighted Push-Ups: 3 sets of 12 reps

  4. Weighted Step-Ups: 3 sets of 12 reps per leg

  5. 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:

  1. Lat Pulldowns: 4 sets of 8-10 reps

  2. Bent Over Barbell Rows: 4 sets of 10 reps

  3. Single Arm Dumbbell Rows: 3 sets of 12 reps per arm

  4. Face Pulls: 3 sets of 15 reps

  5. Farmers Walk: 3 sets of 50 steps

  6. 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

doom slayer workout

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