Eren Yeager Workout: Train like Attack on Titan's Main Protagonist!

Last updated on October 11th, 2021 at 04:53 pm

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We recently saw Levi Ackerman’s Workout here at SHJ after not having an Attack on Titan themed workout since our Mikasa Ackerman Workout quite a while ago.

Well, it exploded and you guys LOVED it.

So now we’re back adding Eren Yeager’s Workout Routine to our Anime Inspired Workouts section of our Workout Database being that you guys flooded the request form asking for it.

Eren is the main protagonist in Attack on Titan, but I thought it was fitting to start us off with the Ackerman’s based on the fact that they’re widely regarded as the greatest soldiers in the show.

That being said, now I agree, it’s time we gave Eren his spot here at SHJ.

If you haven’t watched Attack on Titan or you’re a bit behind, well then you’re in for a surprise regarding Eren and his abilities…

Eren Yeager Stats:

Real Name: Eren Yeager

Height: 5’7

Weight: 139 lbs.

Anime: Attack on Titan

Powers: Yes

Eren is quite short, but his height doesn’t come as a surprised when compared to other anime characters.

He is also quite lightweight, but in turn shown as having shredded abs (as seen above).

Wolverine was 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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Eren Yeager 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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Eren Yeager 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.

To get us started let’s talk a bit about Eren’s background and explain what we’re seeing in some of these pictures as well.

To do that I’ll be pulling some information from his Wiki Fandom page.

They tell us:

Eren Yeager is a former member of the Survey Corps and the main protagonist of Attack on Titan. He lived in Shiganshina District with his parents and adopted sister Mikasa Ackerman until the fall of Wall Maria. During the incident, Eren impotently witnessed his mother being eaten by a Titan. This event would lead to Eren’s intense hatred towards the Titans as he swore to wipe all of them off the face of the Earth.

Soon afterward, his father, Grisha Yeager, found him and gave him the key to his basement, instructing Eren to find it at all costs and retake Wall Maria. He then injected Eren with a Titan serum.

Don’t worry, don’t worry, there’s more explaining.

Here’s how they continue:

In the year 847, Eren, Mikasa, and his best friend Armin Arlert joined the 104th Training Corps. The three graduated with Eren ranking 5th best, and they joined the Survey Corps following the battle of Trost District. After finding the basement and unlocking his father’s memories, Eren learned about the truth of what the Titans are, as well as the history of Eldia and Marley. Eren then vowed to free his home from their true enemy: the rest of humanity that lives across the ocean. Eren currently possesses the power of three Titans. From his father, Eren inherited the Attack and Founding Titans. After eating the younger sister of Willy during the Raid on Liberio, he gained the War Hammer Titan as well.

So we have quite a handful of things to be building this workout around.

First and foremost I want to start with Eren’s abilities outside of his Titan form.

Eren has trained in both martial arts and vertical maneuvering equipment (as we’ve seen both Levi and Mikasa are extraordinary at), and here’s how his Wiki describes his abilities in each category:

Martial Arts: Originally, Eren’s only noteworthy trait was his natural physical strength, which stemmed from having to defend his friend Armin from bullies who were bigger and stronger. As he grew and joined the 104th squad, he trained extensively in hand-to-hand combat. After additional training with Reiner and Annie, Eren’s prowess and skill set diversified, including the use of punches, throws, grappling and submission locks.He had the best scores for hand-to-hand combat of the entire 104th graduate squad. While hand-to-hand fighting would appear useless due to the massive physical differences between humans and Titans, these skills gave Eren a powerful edge when fighting other Titans in his own Titan form.

Vertical maneuvering equipment: Though having little talent, through intense training and effort he managed to gain a considerable amount of skill with the equipment. Even so, Eren was not completely lacking in natural aptitude. While using the damaged equipment, he had managed to stay upright for a short amount of time, which the instructor, Keith Shadis, said was an incredible feat, and balanced with ease when using proper gear. The fact he graduated as the 5th best of the 104th graduate squad, even before Jean Kirstein, who was top of the class in mobility with the gear, implied that he had considerable combat skill with the maneuvering equipment.

So although Eren is a Titan, he’s not new to intense training.

Keep that in mind when you see the volume and intensity that is required for this one.

With Eren’s Titan form there are also another handful of powers that we’ll need to build around such as:

Enhanced Strength
Enhanced Endurance
Hardening
Regeneration

Most specifically the enhanced strength and endurance, which his Wiki Fandom specifically makes a note on (how incredible his endurance is in Titan form, long enough to incapacitate 20 Titans during his first transformation).

So get ready, because we’ll need to train to shred for Eren’s physique and maneuvering, while also training for super-strength AND endurance.

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Eren Yeager Workout Routine

Last Chance: Download the FREE Eren Yeager Workout Routine PDF

Training Volume:

6 days per week

Explanation:

For this one we’re going to be training four days a week with weights and martial arts and two days a week will be devoted to endurance training and parkour. I will be providing resources for your endurance, parkour and martial arts at the bottom of your weightlifting schedule.

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Eren Yeager Workout Routine: Sample Workout Schedule

Monday: Bench Press, Chest, Triceps and MMA

Tuesday: Deadlifts, Back, Biceps and MMA

Wednesday: Endurance Training and Parkour

Thursday: Overhead Press, Shoulders, Traps and MMA

Friday: Back Squats, Calves, Legs and MMA

Saturday: Endurance Training and Parkour

Sunday: Rest Day

Eren Yeager Workout Routine: Bench Press, Chest, Triceps and MMA

Warm Up:

800m Jog

Workout:

Bench Press

4×10,8,5,3

Incline Dumbbell Press

3×5

Incline Dumbbell Chest Flyes

4×10

Cable Pushdowns

3×12

Skull Crushers

3×10

Dips

4×10

Mixed Martial Arts Training:

Use the resources provided below.

Eren Yeager Workout Routine: Deadlift, Back, Biceps and MMA

Warm Up:

800m Jog

Workout:

Deadlift

4×10,8,5,3

Bent Over Rows

3×5

Alternating Standing Bicep Curls w/ DBs

4×10

Wide Grip Cable Rows

3×12

Preacher Curls

3×10

Chin Ups

4×10

Mixed Martial Arts Training:

Use the resources provided below.

Eren Yeager Workout Routine: Overhead Press, Shoulders, Traps and MMA

Warm Up:

800m Jog

Workout:

Standing Overhead Press

4×10,8,5,3

Power Cleans

3×5

Barbell Shrugs

4×10

Lateral Raises

3×12

Kettlebell Swings

3×10

Front Raises with [Weighted] Plate

4×10

Mixed Martial Arts Training:

Use the resources provided below.

Eren Yeager Workout Routine: Back Squats, Calves, Legs and MMA

Warm Up:

800m Jog

Workout:

Back Squats

4×10,8,5,3

Leg Press

3×5

Seated Calf Raises

4×10

Hamstring Curls

3×12

Close Stance Goblet Squats

3×10

Box Jumps

4×10

Mixed Martial Arts Training:

Use the resources provided below.

Eren Yeager Workout: MMA Training Resources

Utilize some of these MMA training resources below:

Eren Yeager Workout: Endurance Training and Parkour

For your endurance you have a couple options but the bulk of it will likely be done by running or using some varied cardio [machines].

I like to scale your running based on activity level, but if you’d like to vary it with a bike and/or other machines just scale up accordingly.

Beginner: 1-3 miles

Intermediate: 3-5 miles

Advanced: 5+ miles

And, if you need some help getting started, here are a handful of celeb and character workouts:

Alternatively, you can also use HIIT training in the morning, or completely vary your cardio by doing a handful of different options.

The Best HIIT to Level Up Any Workout

If you’re also going to be adding in parkour to make up for our lack or Vertical Maneuvering Equipment, here are the best resources to do just that:

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