Dio Brando Workout Routine: Train like The Antagonist Vampire from JoJo’s Bizarre Adventure

Last updated on August 3rd, 2021 at 06:02 pm

How could we do JoJo with no Dio?

We couldn’t…

This week we’re continuing on with our anime frenzy, and I already have more queued up for next week!

At first I did some My Hero Academia characters (Deku, Asui, Shoto Todoroki, Ochako Uraraka) and Demon Slayer characters Nezuko Kamado and Inosuke Hashibira last week (after seeing countless other anime characters on the site; which you can search by typing in the show they’re from), but then I did a survey and people said they wanted more!

So here we are with a week of more Demon Slayer and Jojo’s Bizarre Adventure!

Dio Brando Stats:

Height: 6’5

Weight: 240 lbs.

Real Name: Dio Brando

Powers: Yes

Dio Brando comes in at the same height as JoJo.

Which, as I said in JoJo’s article, is built like a damn tank!

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.

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.

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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Dio Brando 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!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Dio Brando 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 Dio Brando’s, powers and/or abilities.

The first thing we should talk about, and get out of the way, is the fact that Dio is a vampire.

Let’s go over a bit of a bio for him before we even touch his powers and abilities (which I’m pulling from his Wiki Fandom):

Dio Brando, is the main antagonist of both Phantom Blood and Stardust Crusaders. However, his influence is felt through all of the first six parts of the series up to Stone Ocean, with major characters such as Giorno Giovanna or Enrico Pucci being directly connected to him.

Originally a man of low birth but peerless ambition, Dio is a villain of little conscience, vast cunning, and an insatiable hunger for power. After becoming a vampire and later a Stand user, Dio has gathered around him many minions and is responsible for many major events of the series, from the death of Jonathan Joestar to the Joestar Family’s sudden acquisition of Stand power, and his legacy persists throughout the series.

Dio is the father of Giorno Giovanna, the protagonist of Vento Aureo, as well as a handful of other illegitimate offspring.

And for Dio we’re going to focus on his vampire abilities.

His Wiki Fandom also lists things like: Stand, Intellegence, Toughness, Knowledge, Charisma, and Spiritual Connection, but for the same way we focused in on athleticsm and Rugby for Jonathan Joestar, we’ll focus in on Vampiric Ability for Dio!

Here’s what powers come with him being a vampire (there’s more, but these are the ones we can train around):

• Superhuman Strength: Dio attains massive strength as a Vampire, allowing him feats such as forcibly walking on walls and single-handedly deflecting attacks such as Hierophant Green’s Emerald Splash (volleys of substantially-sized emeralds flying at almost bullet speed). After absorbing Joseph’s blood he is powerful enough to pick up and drop a steamroller on Jotaro.

• Superhuman Speed: Dio also possesses superhuman speed and agility. At one point he was described by Speedwagon being faster than a cheetah.

• Superhuman Senses: Demonstrated when placing his head on the ground to hear Jotaro’s heartbeat, despite being a few meters away, Dio appears to have senses beyond human level.
• Regeneration: Dio can regenerate his body faster than fire can consume it. His incredible vitality is maintained by consuming human beings (or their blood), which he commonly does by piercing them with his fingers. Like all JoJo Vampires, Dio sucks blood through tentacles in his fingers and has been seen at least once drinking blood from an unnamed girl. His body is able to live even after having vital body parts amputated and he can also control his detached body parts. The extent of Dio’s own survivability is demonstrated when he could continue as just a head.

And I made sure to add regeneration because while we can’t regenerate, we can train for this by training for endurance/recovery.

The SuperHuman Senses will come from the extra MMA and Parkour training I will add like I did for JoJo’s workout.

You think you’re ready for this one?

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Dio Brando Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re going to be focusing in on strength and speed for this one, but I’ll also give you some extra training for endurance and senses.  These will come in after your initial 5 weight training days that are focused around building SuperHuman Strength!

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Dio Brando Workout: Sample Workout Schedule

Monday: Bench Press Focus

Tuesday: Squat Focus

Wednesday: Speed Training

Thursday: Overhead Press Focus

Friday: Deadlift Focus

Saturday: Extra Training Options or OFF Day

Sunday: Extra Training or OFF Day if none were taken

Dio Brando Workout: Bench Press Focus

Warm Up:

Incline Walk 5-10 Minutes

Compound:

Barbell Bench Press

5×12,10,8,5,3

Accessory Work:

Close Grip Bench

4×12,10,8,6

Incline Dumbbell Bench

4×12,10,8,6

Reverse Grip Tricep Cable Pushdown

3×10

Cable Chest Flyes

3×10

Weighted Dips

4×12

Blowout:

3 Rounds:

15 Close Push Ups

25 Standing Incline DB Chest Flyes

15 Overhead DB Extension

25 Push Ups

Dio Brando Workout: Squat Focus

Warm Up:

Incline Walk 5-10 Minutes

Compound:

Barbell Squats

5×12,10,8,5,3

Accessory Work:

Leg Press

4×12,10,8,6

Front Squats

4×12,10,8,6

Hamstring Curl Machine

3×10

Barbell Lunges

3×10

Glute Bridges

4×12

Blowout:

3 Rounds:

15 Cable Pullthroughs

26 Jumping Lunges

15 Goblet Squats

26 Bulgarian Split Squats

Dio Brando Workout: Overhead Press Focus

Warm Up:

Incline Walk 5-10 Minutes

Compound:

Barbell Overhead Press

5×12,10,8,5,3

Accessory Work:

Seated Arnold Press

4×12,10,8,6

Barbell Shrugs

4×12,10,8,6

Barbell Upright Rows

3×10

Plate Front Raises

3×10

Push Ups

4×25

Blowout:

3 Rounds:

15 Standing DB Side Raises

25 Standing DB Front Raises

15 Kettlebell Swings

25 Second Battle Ropes

Dio Brando Workout: Deadlift Focus

Warm Up:

Incline Walk 5-10 Minutes

Compound:

Deadlift

5×12,10,8,5,3

Accessory Work:

Wide Grip Lateral Pulldown

4×12,10,8,6

Barbell Bent Over Rows

4×12,10,8,6

Lateral Raises w/ Cable or DB

3×10

DB Bent Over Rows (Alternating Arms)

3×10

Weighted Chin Ups

4×10

Blowout:

3 Rounds:

15 Wide Push Ups

25 Face Pulls

15 Push Ups

25 Straight Arm Pushdowns

Dio Brando Workout: Speed Training

Use Speed Training From:

• Kid Flash Routine

Dio Brando Workout: Extra Training Options

**These options are in no specific order**

Option One: Sprints

20-30 Minutes of Sprints:

• 30 Second Sprint 8-10 mph
• 1 Minute 30 Second Cooldown Walk 2-3.5 mph

Option Two: Parkour

Use Parkour Training From:

• Academy Member Felix’s Nightrunner Parkour Workout

Option Three: Long Distance Endurance Training

Long Distance Running:

• 3-5 Mile Run

Option Four: 

Use MMA Training From:

• Daredevil, Deathstroke, Sagat, or Moon Knight

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