Kratos Workout Routine: Train like the God of War

Last updated on January 28th, 2020 at 11:42 pm

Ready to train for brute strength and badassery?

Well then you came to the right place.

This was a workout specifically asked for by an SHJ Army member who put it in a way that portrayed Kratos as the:

thick, burly, and chiseled look”

I see it.

So that’s what I’m going to give you.

It kind of reminds me of a Wolverine or Viking type of deal, but we’re going to take it a step further and break down the God of War himself.

Kratos Stats:

Height: 6’6

Weight: 240 lbs.

Real Name: Kratos

Powers: Yes (Demigod)

Kratos is a big man. 

There’s no denying that.

Wolverine holds the shortest spot among comic characters we’ve seen, with Spider-Man, Daredevil, and Green Arrow coming in next around 5’11 and Beast joining them.  Just above them are Aquaman and Punisher standing only an inch or so taller.

We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor and Cyborg towering over them at 6’6, Thanos right there with them at 6’7, and Deathstroke right below at 6’5.

That leaves Kratos right there with Thor, another god, and Cyborg.

And, of course, Hulk is up there with Thor, Kratos, Thanos and Cyborg, and sometimes even portrayed much taller.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Kratos Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

THE KRATOS PORTION:

As I said before, “The Hulk may get something specifically different.”.

And this is Kratos, the God of War, which still counts!

Well, that’s not completely true, but I also want to mention something that is really important for those of you who are looking to put on Kratos-like mass.

In order to gain weight you’re going to need to eat over your caloric maintenance level.

You need to eat MORE!

It’s important to also get enough protein daily (which we’ve mentioned), so counting macronutrients also really helps (which you can learn more about in the Nutrition Pillars).

So, EAT like a God would!!!

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Kratos Workout Routine Research

Well, I already mentioned that Kratos is a demigod, and I should continue by telling you he’s the son of Zeus.

That being said, I won’t spoil anything else because we’re officially in the fun part of the article where I get to break down the “how” and “why” for the routine I’ll eventually be writing you guys.

So, let’s leave it to the quotes.

ComicVine tells us this about Kratos:

Kratos is a natural born demigod, his father being the mighty Zeus himself. This heritage allows him to possess a number physical attributes and powers. Kratos possesses an unknown level superhuman strength.

And the God of War Wiki continues this by telling us some of those “powers”:

Kratos has been able to manipulate the elements, either with divine weapons as Gauntlet of Zeus (Thunder), magical weapons as Typhon’s Bane (Wind) or power bestowed upon him (elemental powers in God of War: Ascension for example)

I’m going to immediately tell you that I won’t be able to teach you how to manipulate the elements….

I apologize.

BUT, you can checkout the Thor routine and maybe the combination of these two workouts will lead to something…?

Anyways, you know we’re going for the thick, jacked, burly, STRONG approach – and Kratos definitely fits that.

So let’s get to it.

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The Kratos Workout Routine

Training Volume: 

4+ days per week

Explanation:

I’m going to program you 4 days of weightlifting and then also give you the option MMA/Fighting training that I give in all the character/comic routines.  Remember that you must eat to grow!

Please also refer to our Pyramid Training Guide, as it will be important to utilize it with this routine.

Also remember that these routines are intense.  We’re basing them around fictional characters.  If you need to scale, you can.  Lift heavy and get big!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Kratos Workout Day One: Chest and Triceps

Warm Up:

Stretch

Grow a Beard

Incline Treadmill Walk 20 Minutes

Workout:

Bench Press

5×10,8,5,3,1

Tricep Overhead Extension (Dumbbells)

4×10

Incline Dumbbell Bench Press

4×12,10,8,6

Tricep Cable Pushdowns

4×10

Decline Cable Flys

4×10

Cable Kickbacks

4×10

Weighed Dips

4×25

Kratos Workout Day Two: Squats and Calves

Warm Up:

Stretch

Grow a Beard

Incline Treadmill Walk 20 Minutes

Workout:

Back Squats

5×10,8,5,3,1

Calf Raises

4×10

Leg Press

4×12,10,8,6

Weighted Lunges

4×10

Front Squats

4×10

Hamstring Curls

4×10

Quad Leg Extension

4×10

Kratos Workout Day Three: Military Press and Traps

Warm Up:

Stretch

Grow a Beard

Incline Treadmill Walk 20 Minutes

Workout:

Military Press

5×10,8,5,3,1

Barbell Shrugs

4×10

Arnold Press

4×12,10,8,6

Dumbbell Shrugs

4×10

Power Cleans

4×10

DB Shoulder Front Raises

4×10

Shoulder Flys

4×10

Kratos Workout Day Four: Deadlift and Biceps

Warm Up:

Stretch

Grow a Beard

Incline Treadmill Walk 20 Minutes

Workout:

Deadlift

5×10,8,5,3,1

Dumbbell Bicep Curls

4×10

Bent Over Rows

4×12,10,8,6

Hammer Curls

4×10

Lateral Pulldowns

4×10

Cable Rows

4×10

Weighed Chin Ups

4×10

Kratos Workout Bonus 1-2 Days: Activity and MMA

All heroes should know how to defend themselves.

Just ask MMA Coach Derek in The Academy.

Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.

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Join The Superhero Academy and start unleashing your inner SuperHuman.