Legolas Workout Routine: Train like The Elven Warrior in Honor of Tolkien

Last updated on January 27th, 2023 at 09:24 am

*This Legolas Workout Routine and Diet Plan has been updated and will continue to be as new information comes out.*

It’s a Lord of the Rings themed week in honor of Tolkien coming out.
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And it’s also time for a Gimli and Legolas face-off.

Gimli was one of the first and only character workouts I did on a character that wasn’t a comic or animated variation. It was him and Arya Stark.

Now this week we’re getting Legolas and a whole routine devoted to the dwarves from The Hobbit.

We’re not counting kills on this competition, though, so we’ll have to find a fair way to compete in strength and agility since these routines will definitely be going for different goals.

Legolas Stats:

Height: (Fan Guesstimate) 6′-6’5

Weight: (Fan Guesstimate) 140-180 lbs

Real Name: Legolas Greenleaf

Powers: Yes, Elf

Legolas is right around the middle of the pact.

He’s a Sindar elf, which is shorter, but if he was Noldor he would be no less than 6’5 and rising to the top of our character heights.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.

Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!

And I say “was” because Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

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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Legolas Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, 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 (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

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Legolas Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Legolas’, powers and/or abilities.

If you didn’t know, Legolas is clearly an elf.  

Honestly wish I didn’t have to point that out just in case.

Legolas’ Wiki Fandom states:

As an Elf, Legolas has the abilities typical of his race. He can walk on grass and snow while barely leaving any footprints at all, which allows him to advance unhindered, and his foot steps can barely be heard. He boasts eyes far sharper than any Man, seeing through great distances and in the dark. He can sleep while walking, which contributed to allowing him to travel 45 leagues in less than four days with Aragorn and Gimli. He has the ability to tame unruly horses with only a few words, without the need for reins or saddles.

His vision contributes to making him an immensely skilled archer, and he was noted to be able to draw and notch an arrow before Éomer’s underlings could react. His survival of countless battles against Sauron’s forces speaks a great deal about his prowess in combat.

And as far as his weaponry, his Fandom states:

Legolas famously used an Elven bow, as well as a long, white knife. He would prefer to pierce his enemies from afar, but his dagger was sometimes used for close combat. In Lothlorien, he was given a long-bow of the Galadhrim, which was longer and stouter than those of the fashion of Mirkwood.

But I’m not quite sure this short section does Legolas the proper justice.

So we’ll continue with some more information about his powers and abilities.

ComicVine tells us this:

As one of the Sindarin Elves, Legolas is exceptionally skilled and powerful. He adopted a bow that was given to him by Galadriel and makes deadly use of it. This bow had a draw weight of about 150 pounds and Legolas was able to repeatedly draw and fire arrows from this bow, quickly and continuously, without tiring. This indicates that he has a lifting capacity of at least 1300lbs. Legolas’ agility and reflexes are also among the best of the elves, making prodigious leaps with ease, accomplishing difficult acrobatic movements and moving at meta-human speed while fighting and sprinting.

Legolas sees at a distance of roughly six times that of a keenly sighted human (like Aragorn). He has exceptional night-vision, hearing, and even an enhanced sense of smell. He can sense mystical presences, both evil and benign, and is well-versed in various forms of Elven magic. When in a natural environment, Legolas can move undetected and unhindered and at his top speed (in the book “Fellowship of the Ring,” Legolas stood up and sprinted across the top of the drifts of snow without sinking).

Legolas is deftly skilled in hand to hand combat, melee weapon combat (knives and swords), and is a peerless archer. He can send an arrow with deadly force over great distance with pinpoint accuracy, and has mastered the art of the quick-draw shot.

So we’re also going to have to get strong, fast, agile, and work on our acrobatic maneuvers at the same time.

I’m game if you are.

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Legolas Workout Routine

Training Volume:

6 days per week

Explanation:

I could program 7 days a week, but we’re mere humans, so we will need at least one day off. I’m going to program you 2 days for strength and agility, 2 days for calisthenics and 2 days for stamina.  You’ll go through this cycle twice per week.  It will also be your job to work on your archery and overall weaponry training if you want to really be anything like Legolas.

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Legolas Workout: Strength and Agility Training

Day One: Upper Body Training

Upper body horizontal push

Choose one of the following exercises and perform 4 sets of 4-6 reps.

• Bench press
• Incline bench press
• Dumbbell flat bench press
• Dumbbell incline bench press

2. Upper body horizontal pull

Choose one of the following exercises and perform 4 sets of 6-8 reps.

• Barbell rows (underhand or overhand)
• 1-arm dumbbell row

3. Upper body vertical push

Choose one of the following exercises and perform 3-4 sets of 6-8 reps.

• Barbell shoulder press
• Dumbbell shoulder press
• Arnold press

4. Upper body vertical pull

Choose one of the following exercises and perform 3-4 sets of 6-8 reps.

• Weighted chin ups
• Weighted pull ups
• Lat pull downs

5. Triceps

Choose one of the following exercises and perform 2-3 sets of 8-10 reps

• Lying triceps extensions (dumbbell or barbell)
• Overhead extension (dumbbell, barbell, or cable)
• Triceps push down (all variations)

6. Biceps

Choose one of the following exercises and perform 2-3 sets of 8-10 reps.

• Barbell curls (straight or EZ-bar)
• Dumbbell curls
• Hammer curls

Day Two: Lower Body Training

1. Squat variation

Choose one of the following exercises and perform 4 sets of 4-6 reps.

• Back squat
• Front squat
• Goblet Squat
• Hack Squat
• Landmine Squat

2. Deadlift variation

Choose one of the following exercises and perform 4 sets of 4-6 reps

• Conventional deadlift
• Sumo deadlift
• Trap bar deadlift
• Rack pulls
• Deficit deadlift

3. Knee flexion dominant

Choose one of the following exercises and perform 3-4 sets of 8-10 reps.

• Lunges (all variations)
• Step-ups
• Bulgarian split squat
• Leg press

4. Hip extension dominant

Choose one of the following exercises and perform 3-4 sets of 8-10 reps

• Romanian deadlifts
• Straight leg deadlifts
• Hyperextensions
• Pull-troughs
• Hip thrust (all variations)
• Glute ham raises

5. Calves

Choose one of the following exercises and perform 2-3 sets of 8-10 reps

• Standing calf raises
• Seated calf raises

Legolas Workout: Calisthenics Training

I’m a huge fanboy of Aubrey Marcus and Onnit.com.

And for this one we’ll be utilizing calisthenics programming directly from his site for this one.

I’ll be providing you the routine, which gives you multiple options to choose from, depending on your fitness level.

Workout #1: Beginner Calisthenics Circuit Workout

Do all the exercises in the order shown, resting 30 seconds between exercises and 3 minutes afterward. Repeat for 3 rounds.

1. 10 pullups
Do these with your palms facing away from you, hands just outside shoulder-width apart.

2. 10 chinups
Palms face toward you, hands shoulder-width apart.

3. 20 dips
Use parallel bars and lower your body until your upper arms are parallel to the floor.

4 . 25 jump squats
Squat down until your thighs are parallel to the floor and jump as high as you can.

5. 20 pushups
Lower your body until your chest is about an inch above the floor. Your body should form a straight line from your head to your heels. Actively pull your ribs and pelvis toward each other, engaging your core—don’t let your lower back sag.

6. 50 crunches
Curl your torso up until your shoulder blades are off the floor.

7. 10 burpees
Stand with feet shoulder width and squat down to place your hands on the floor. Now shoot your legs behind you fast so you end up in the top position of a pushup. Jump your legs back up so they land between your hands and then stand up quickly.

8. 30 seconds jumping rope

Workout #2: Intermediate Calisthenics Circuit Workout

Rest 5 seconds between exercises and 8 minutes at the end of one round. Repeat for 2 rounds.

1. 5 muscle ups
Hang from a pullup bar with hands outside shoulder width and legs straight. Draw your shoulder blades back and together and arch your back to swing your body forward a bit. Then quickly try to bring your shoulders and hips together so that your body swings back and rises up until your hips touch the bar. Press your body straight up over the bar to lock out your elbows.

2. 50 pushups

3. 25 jump squats

4. 15 burpees

5. 15 pullups

6. 60 seconds leg flutters
Lie on your back on the floor and tuck your tailbone to flatten your lower back into the floor. Brace your core. Extend your legs overhead and then lower them as far as you can before you feel your lower back is about to buckle up from the floor. Begin raising and lowering both legs, alternately, a few inches (as if swimming). Keep your core braced so your lower back stays against the floor.

7. 10 pullups

8. 30-second sprint, nonstop
Run up a hill if you can, or run in place.

Workout #3: Advanced Calisthenics Circuit Routine

Perform each exercise for 30 seconds straight. Do NOT rest between exercises. Complete 1 round.

1. Hold a handstand for 30 seconds
You can do the handstand using a wall for support. Place your hands about six inches back from the wall and get into a downward dog pose. Step one foot toward the wall and then kick your back leg up while focusing your eyes on the floor in front of you. Press into your hands and straighten your body with your heels against the wall.

2. Jump squats

3. Wall push ups
Get into pushup position in front of a wall and walk your feet up the wall behind you. Press your feet into the wall to create tension throughout your body, and perform pushups.

4. Kick up push ups
Sit on the floor and roll backward, as if doing a reverse somersault. Stop when your feet face the ceiling and reverse the direction quickly, performing a kickup—kick your feet up and forward so you launch off the floor and land in a deep squat. From there, drop into a pushup.

5. Squat position move side to side
Get into a low squat and step side to side. Take two steps one direction and then switch directions.

6. X’s and O’s core workout
Lie on your back on the floor and extend your arms and legs to form an X-shape. Crunch and draw your knees to your chest, hugging them with your arms.

7. Dips

8. Jumping lunges
Get into a lunge position—rear knee just above the floor and front knee bent 90 degrees. Jump and switch legs in mid air, landing with the opposite leg forward.

9. Hops
Hop side to side, staying on the balls of your feet.

10. Pullups

Legolas Workout: Endurance Training

Legolas didn’t have an elliptical, bike, rower, and treadmill to choose from, but he did have the open land and water to utilize.

For that reason your two endurance training days will either be rowing or running.

On either day it’s your job to complete either:

One 5-10k run

OR

One 5-10k row

I give varying distances for you guys to scale and also choose based on your skill level for each type of cardio.

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