Meliodas Cosplay Workout Routine and Guide: Become the Seven Deadly Sins Character

Last updated on February 5th, 2024 at 07:22 am

Who is playing Seven Deadly Sins on mobile!?

I know you’re one among many if you are!

Leading us off with Meliodas’ workout seems like the perfect place to kick us off.

If you haven’t seen our Anime Inspired Workouts yet, you should probably go ahead and take a look there, because we’ve had a ton!

Last week we even saw some more My Hero Academia characters.

But, we’re also still in our calisthenics and bodyweight training theme since the release of our Ultimate Calisthenics Workout & Guide, so if you’re stuck at home: you’re in luck!

Meliodas Stats:

Height: 5’0

Weight: 110 lbs.

Real Name: Meliodas

Anime: Seven Deadly Sins

We probably shouldn’t base anything off of Meliodas’ height and weight…

Especially considering he’s over 3,000 years old…

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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Meliodas Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Cut and Shred

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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!

Meliodas Cosplay Information (and Options)

Now it’s time to not transform your body, but rather your attire.

That’s right, it’s the NEW fun part.

As you can tell from the picture above (and throughout the article as well), Meliodas cosplay has a few different options.

You can definitely have some fun with this.

Here’s some suggestions, and I tried to diversify it (not Amazon this time due to lack of availability/variation):

• Meliodas Cosplay Suit
• Meliodas Cosplay Sword Accessory
• Meliodas Wig

And there you have it.

Along with this killer workout I’m going to build for you to turn you into Meliodas, these are our favorite options for his outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

Need Help Choosing The Best Seven Deadly Sins Inspired Workout?
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Meliodas Workout Routine Information (and Research)

So we have some more fun (although may not as much) in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at Seven Deadly Sins Wiki Fandom and learn a little bit about Meliodas.

To get us started we’re going to lead with a brief bio for him:

Meliodas is the Dragon’s Sin of Wrath and captain of the Seven Deadly Sins, formerly the owner of the renowned tavern Boar Hat, and is the main protagonist of the series and His Sacred Treasure is the Demon SwordLostvayne and his inherent power is Full Counter. He was also the head of the Ten Commandments, as Meliodas the Love and a former member of Stigma. He is the older brother of Zeldrisand the eldest son of the Demon King.

They move on to tell us a bit about his appearance, which is definitely helpful in terms of

Despite having the appearance of a child, Meliodas is actually much older, being more than three thousand years old. He is exceptionally short compared to other characters, with messy blond hair and a pair of emerald eyes. He also lacks facial hair, further accentuating his adolescent appearance. Regardless of his stature and youthful looks, he is relatively muscular, possessing an array of well-developed abdominal muscles. He often wears an ordinary, clean white button-front shirt and a black sleeveless vest on top with a loosely worn tie. His Broken Sword’s scabbard is held on by a green leather belt with gold-colored buckles. Without any socks, he wears a pair of black boots. His most distinctive trait is his Dragon symbol carved at the top of his left bicep, just below his shoulder.

When Meliodas was the leader of the Ten Commandments, he wore a white, sleeveless coat adorned by a batch of black X-shaped buttons from all around the high collar, black lining on the coat, a dark red color on the inside, and a coat’s tail. He also had black pants with matching colored boots. Meliodas also wielded a large, yet sleek sword, but during his battle with Elizabeth against the Demon King and Supreme Deity it was destroyed.

During his tenure as the leader of Danafor’s Holy Knights, Meliodas wore their traditional armor, much like Cain Barzad’s. Ten years ago he wore a full-body silver armor with a unique helmet, like the rest of the Sins. He also wielded a dagger that appeared to be his Sacred Treasure. Meliodas was issued a wanted poster, like the rest of the Sins, after being framed for the murder of Great Holy Knight Zaratras. The most current issue of his wanted poster does not accurately depict him but, coincidentally, does depict his brother, Estarossa.

They do actually go on to talk about his newer outfits, and then they have a full description about his personality, but if you’re interested in that you can go ahead and head over to his full Wiki Fandom page.

To have some more fun with this one, what I’d like to do is actually take a look at his powers and abilities.

While we’ll mainly be basing the workout routine itself on his overall physique (minus the fact that he has the appearance of a child), it is fun to take powers and abilities into account when actually planning the concept of the workout.

Similar to how we did it for Tenya Iida’s workout.

Here’s what his Wiki Fandom lists for his abilities:

• Full Counter「全反撃フルカウンター Furukauntā」: This ability allows Meliodas to reflect magic attacks aimed at him, back at the enemy, but with much greater power; therefore, the stronger the opponent’s powers are, the rebound becomes. A prime drawback is that Meliodas cannot initiate attacks himself. He is also incapable of reflecting attacks if the opponent does not allow him to read the timing/nature of their attacks. Physical, indirect, and continuous attacks can also not be reflected. The Demon King stated that the technique is merely an imitation of Chandler’s technique and that his original magic power is something different.
• Hellblaze「獄炎ヘルブレイズ Herubureizu; literally meaning “Hellfire”」: A mysterious ability displayed by Meliodas that allows him to generate black flames. The technique also has the additional effect of nullifying an immortal’s regeneration, as shown when he used it against Ban.
• Assault Mode「殲滅状態アサルトモード Asaruto Mōdo」: This state is reached when Meliodas unleashes his demon powers to the fullest, achieving immense powers. This form also allows Meliodas to access his full power. According to Melascula, back in the days when Meliodas was in command of the Ten Commandments, even they were in fear of him while in this mode. The drawback is that it temporarily robs Meliodas of all his feeling and emotions, causing him to revert to how he was before his betrayal of the Demon Clan.
• Kami Chigiri「神かみ千斬ちぎり Kami Chigiri; literally meaning “Thousand Divine Slayer”」: Meliodas cuts his opponent with his sword a total of a thousand times in an instant.
  • Combined Technique: Kamigui「合技 神かみ喰ぐい Gōgi “Kamigui”; literally meaning “God Eater”」: After his sword is infused with Elizabeth’s Ark, Meliodas cuts his opponent a total of a thousand times in an instant.

• Trillion Dark「トリリオン・ダーク Toririon Dāku」: Meliodas launches a barrage of small spheres of high concentrated darkness at the opponent.
• Shiden Issen「紫電しでん一閃いっせん Shiden Issen; literally meaning “Purple Lightning Slash”」

Now if you want to get into some sword fighting and training, all the more power to you.

But, for me, I’m pretty glad we’re building this to focus around Meliodas’ ripped physique.

For this one we’ll put a heavy focus on:

1. Six Pack Abs (Fat Burning and Core Strength)
2. Body Toning and Muscular Physique (While not BIG, Toning of Muscles w/ Low Body Fat)

That should get you ready!

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Meliodas [Cosplay] Workout

Training Volume:

5 days per week

Explanation:

The main focus is fat burning for a toned physique and six pack abs.  For that reason we’ll be substituting Meliodas’ combat and abilities with cardio for 2 days of the week, and then training for muscle toning and six pack abs three days a week through the use of calisthenics and core work.

Difficulty Level:

Beginner-Intermediate

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

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.

Meliodas Cosplay Workout: Sample Workout Schedule

Monday: Calisthenics and Core

Tuesday: Demon King Cardio Fat Burn

Wednesday: Calisthenics and Core

Thursday: Demon King Cardio Fat Burn

Friday: Calisthenics and Core

Saturday: Rest Day

Sunday: Rest Day

Meliodas Cosplay Workout: Calisthenics and Core

Warm Up:

2×20 Jumping Jacks

2×10 Stair Taps (or Kettlebell Taps)

Calisthenics Workout(s):

**Skip through A, B and C each calisthenics training day.**

Calisthenics Training A:

Complete 5 Rounds 

20 Double Unders

30 Second Plank

10 Plank to Push Ups

25 Lying Leg Raises

20 Wide to Close Push Ups

15 Jump Squats

10 Dips

5 Pull Ups

Calisthenics Training B:

Complete 5 Rounds 

30 Push Ups

25 Sit Ups

20 Second Hollow Hold

15 Dips

10 Jumping Lunges

5 Burpees

Calisthenics Training C:

Complete 5 Rounds 

50 Jump Rope

40 Push Ups

30 Air Squats

20 Skull Crushers (Bodyweight)

10 Chin Ups

Core Workout(s):

**Skip through A, B and C each calisthenics training day.**

Core Training A:

3 Giant Sets:

A. 1 Minute Plank

B. 25 Leg Raises w/ Hip Thrust

C. 20 Crunches

Core Training B:

3 Giant Sets:

A. 1 Minute L-Sit

B. 25 Hanging Leg Raises

C. 20 V-Ups

Core Training C:

3 Giant Sets:

A. 1 Minute Hollow Hold

B. 26 Side Knee Raises

C. 20 Side Crunches

Meliodas Cosplay Workout: Demon King Cardio Fat Burn

For this part you have a few options.

You can choose to do a variation of endurance training, which would be running, rowing, biking or anything else you’d like to do for 60+ minutes.

You could also use any variation of HIIT training that we’ve seen throughout the course of our workouts in The Workout Database (at least 30+ minutes).

Other than this, you could even utilize Parkour style training:

• Nightrunner Parkour Workout
  • Skip the calisthenics and just do the parkour.

OR, you could do some mixed martial arts style training if you’d like to!

Mixed Martial Arts Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Frank Grillo Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan

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