Dracula may not be our typical character, but did you know he’s part of The Marvel Universe?
We’ll be using hit stats from their take on his character.
So even though he’s not all that similar to one of our normal characters that we see; that being a superhero, anime character, or even a video game inspired regime; I can assure you that this Dracula workout will still kick your butt!
We recently saw our list of the top character inspired workouts of all time on SHJ and I was surprised to find The Vikings Workout in the top five being that it’s not our typical category either.
So who knows, maybe Drac will surprise me as well.
We’ve seen some other vampires and even werewolves (who always seem to go hand-in-hand) in the past. Most recently we saw Morbius’ workout, but we had also seen characters like Blade, Werewolf By Night, Wolfsbane and of course a ton of a ton of actors who have played both sides.
Dracula and Vampirella, who I’m pairing with him this week, will keep that trend going.
Dracula Stats (Marvel Universe):
Height: 6’5
Weight: 220 lbs.
Real Name: Vlad Dracula
Powers: Yes
Dracula is huge. An actual monster.
He stands an inch taller than even Dwayne Johnson and has a good 40 lbs on the average male we see at SHJ.
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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Dracula Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like 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 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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Dracula 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.
For this one I think it’s important that we start by talking about who we’re working with.
Obviously I’m sure most people have heard of Dracula, but there are tons of different takes and variations on his character, so I do want to pull from his Wiki Fandom page which is Vlad Dracula of Earth 616!
Here’s a brief bio just to get us started:
Vlad Dracula is the supreme ruler and the world’s most powerful vampire. Driven by lusts for power, companionship, and blood, his centuries of undead existence have brought him into conflict with vampire hunters, other immortals, and most recently, super-powered heroes. Dracula has a vast network of loyal servants, cultists, brides, and minions, who assist him and will attempt to resurrect him if he is slain.
And if you’re into it, the rest of his Wiki Fandom is actually a really fun read, dating all the way back to his early life starting in 1430 AD.
But for the sake of this article and cutting to what we’ll use to build out our routine, I’ll skip us to his powers and abilities.
A lot of his powers will look similar to what we saw in the Morbius workout and even the Blade workout, but Dracula surpasses their power level, and ages them by thousands of years.
Here’s what his Wiki shares:
- Vampirism: Dracula, like all other vampires, is capable of transforming an individual into a vampire by biting them. A special enzyme found only within vampire saliva is responsible for this transformation. After draining all of the blood from a victim, the victim enters a death-like state and returns to life three days later.
- Superhuman Strength
- Superhuman Speed
- Superhuman Stamina
- Superhuman Agility
- Superhuman Reflexes
- Regenerative Healing Factor
- Immortality
- Fangs
- Hypnotism
- Shapeshifting
- Sorcery
- Weather Manipulation
- Mind Control
And each one of these actually goes into more depth on his Wiki page, similar to the Vampirism category, but I cut them down to save us some space.
Interestingly enough, although not helpful for our workout, Dracula’s weather manipulation is strong enough to even oppose Thor and Storm!
His Wiki continues to share some of his abilities that are also pretty interesting:
Abilities: Dracula is an accomplished swordsman and magician. He possesses a gifted intellect.
Strength level: Dracula can lift approximately 4 tons.
For this one we’re going to be more focused on his superhuman strength, speed, stamina, agility and even reflexes, but it is extremely cool to know of these other thing Dracula is capable of.
Disclaimer: You will not be able to lift 4 tons like Dracula by using this workout.
Figured I’d get that out of the way.
This one will have to be super well rounded to live up to the mighty Dracula.
I think we’re ready.
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Dracula Workout Routine
Training Volume:
5+ days per week
Explanation:
We have a lot to work on. Dracula’s powers are EXTREMELY well rounded.
That being said, our main focus is going to be strength gain, and the speed and agility will fall in place with the rest of the training we will do on top of that focus.
Compound Instructions:
If you upgrade this workout (below) you will be given exact numbers for your lifts, otherwise you can base your 5×5 count off your 1-Rep-Max and go 75-85% after a warm up (keeping it the same for all five and changing it up weekly or bi-weekly.
Accessory Instructions:
Complete all Accessory Work.
Accessory work should be done with traditional pyramid training unless you will be upgrading your routine, in which case you can also mix in straight sets in different rep schemes.
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.
Dracula Workout: Sample Workout Schedule
Monday: Superhuman Strength: Chest Day
Tuesday: Superhuman Strength: Leg Day
Wednesday: Superhuman Strength: Arm Day
Thursday: Superhuman Strength: Shoulder Day
Friday: Superhuman Strength: Back Day
Saturday: Rest Day
Sunday: Rest Day
Dracula Workout: Superhuman Strength Chest Day
Warm Up:
10 Minute Incline Walk [To Get Warm]
Compound:
Flat Bench Press [with Barbell]
5×5
Accessory Work:
Decline Cable Flyes
3×12,10,8
Incline Dumbbell Bench Press
3×12,10,8
Decline Hammer Strength
3×12,10,8
Dumbbell Flyes
3×12,10,8
Weighted Dips
4×10
High Intensity Interval Speed Training:
10-30 Minutes of Sprints
**Change duration depending on how much you want to increase fat-loss and/or work on speed.**
Format of Sprints:
- Sprint 30 Seconds
- Rest 90 Seconds
- Repeat
Dracula Workout: Superhuman Strength Leg Day
Warm Up:
10 Minute Incline Walk [To Get Warm]
Compound:
Barbell Back Squats
5×5
Accessory Work:
Hamstring Curl Machine
3×12,10,8
Leg Extension Machine
3×12,10,8
Seated Calf Raises
3×12,10,8
Leg Press
3×12,10,8
Weighted Lunges
4×10 each leg
High Intensity Interval Speed Training:
10-30 Minutes of Sprints
**Change duration depending on how much you want to increase fat-loss and/or work on speed.**
Format of Sprints:
- Sprint 30 Seconds
- Rest 90 Seconds
- Repeat
Dracula Workout: Superhuman Strength Arm Day
Warm Up:
10 Minute Incline Walk [To Get Warm]
Compound:
Format Arm Day “Compounds” as you would Accessory Work
Preacher Curls
4×12,10,8,5
Close Grip Bench
4×12,10,8,5
Accessory Work:
Alternating Hammer Curls w/ Dumbbells
3×12,10,8 each arm
Seated Single Dumbbell Overhead Extension
3×12,10,8
Seated Concentration Curls
3×12,10,8 each arm
Reverse Grip Tricep Pushdown on Cables
3×12,10,8
Weighted Chin Ups
4×10
High Intensity Interval Speed Training:
10-30 Minutes of Sprints
**Change duration depending on how much you want to increase fat-loss and/or work on speed.**
Format of Sprints:
- Sprint 30 Seconds
- Rest 90 Seconds
- Repeat
Dracula Workout: Superhuman Strength Shoulder Day
Warm Up:
10 Minute Incline Walk [To Get Warm]
Compound:
Standing Overhead Press [with Barbell]
5×5
Accessory Work:
Cable Front Raises w/ Bar (Through Your Legs)
3×12,10,8
Dumbbell Lateral Raises
3×12,10,8
Power Cleans
3×12,10,8
Barbell Shrugs
3×12,10,8
Weighted Push Ups
4×10
High Intensity Interval Speed Training:
10-30 Minutes of Sprints
**Change duration depending on how much you want to increase fat-loss and/or work on speed.**
Format of Sprints:
- Sprint 30 Seconds
- Rest 90 Seconds
- Repeat
Dracula Workout: Superhuman Strength Back Day
Warm Up:
10 Minute Incline Walk [To Get Warm]
Compound:
Barbell Deadlifts
5×5
Accessory Work:
Cable Face Pulls
3×12,10,8
Wide Grip Cable Rows
3×12,10,8
Close Grip Lateral Pulldowns (Machine or Cables)
3×12,10,8
Cable Straight Arm Pulldowns
3×12,10,8
Weighted Wide Grip Pullups
4×10
High Intensity Interval Speed Training:
10-30 Minutes of Sprints
**Change duration depending on how much you want to increase fat-loss and/or work on speed.**
Format of Sprints:
- Sprint 30 Seconds
- Rest 90 Seconds
- Repeat
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