Last updated on May 28th, 2021 at 12:13 pm
Chris Redfield isn’t the first Resident Evil character to hit SHJ, and he’s not even the first Redfield!
Back in 2019 we featured our Claire Redfield Inspired Workout after another recently release in The Resident Evil franchise.
Now, fast forward a couple years and we’re back and ready to give a take with some Chris Redfield inspiration for a routine.
The Redfields and Resident Evil franchise aren’t the only video game characters to make it to the site, though: just like our Workout Database is filled with celebrity workouts, superhero workouts and anime workouts – we also have a small section of video game inspired workouts from other games you all love as well!
Chris Redfield Stats:
Real Name: Chris Redfield
Height: 6’1
Weight: 175-220 lbs.
Video Game: Resident Evil
Powers: No
Chris Redfield has ranged from 175-220 lbs. depending on the specific appearance.
Which means we’ll be looking to build a lean routine that is also capable of tacking on mass!
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Chris Redfield 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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Chris Redfield 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 learn a little more about who we’re dealing with in order to build out this routine we’re going to be pulling right from Chris Redfield’s Wiki Fandom page.
They start off by telling us:
Captain Chris Redfield is an American operator in the Bioterrorism Security Assessment Alliance, which he has served since its foundation in 2003. Redfield has built up and dedicated his career to destroying Bio Organic Weapons and fighting against producers and sellers of bioweapons after his experiences with bioterrorism in 1998. He is the older brother of TerraSave member Claire Redfield.
In this case I also think it’s important and relevant to give some extra background information about his early life, which they say:
Not much is known about Redfield’s early life, though he and Claire had lost their parents at some point before 1998, having only each other as family. As an adult, Redfield joined the United States Air Force, where he received training in both planes and helicopters. During this career he served in a unit alongside Barry Burton, who he became good friends with. Redfield held strong convictions which put him at odds with his senior officers, and he either resigned in protest or was discharged for insubordination. During this period Redfield also trained to use a variety of weapons including knives and was known for his hand-to-hand combat and marksmanship, which he won a contest for.
From there they also go on to tell us about his law enforcement career, which I took a brief snippet from:
Following his Air Force retirement, Redfield was scouted in 1996 by the Special Tactics and Rescue Service, a special law enforcement organization in Raccoon City. He accepted the invitation and was given the position of point man for Alpha Team. Seeking recognition and security of his position, thanks to his flexible talent for in handling multiple firearm types precisely as needed, he quickly distinguished himself as the unit’s top marksman. His shooting skills also had Redfield participating in the Raccoon Police Department’s intramural shooting competitions, for which he won at least one trophy.
So we are going to be training to be strong and bulk up and look like Redfield, BUT, we’re also going to be training with the fact that he was in the Air Force and law enforcement as well.
You think you can handle it?
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Chris Redfield Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re going to be training using an Air Force Pre-Boot Camp Workout 14 Week Program. Air Force states: “We recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training.”, so what we’re going to do is utilize it 3 days per week, and then include some full body weight lifting two days a week as well to bulk up like Redfield.
Calisthenics and Weight Training Side Note:
This can be used as a full calisthenics workout with no weightlifting, or stepped up a notch with the full body training.
Air Force Training Source:
The Air Force programming below is based on actual Air Force Pre-Boot Camp Training schedule from Military.com.
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Chris Redfield Workout Routine: Sample Workout Schedule
Monday: Air Force Basic Training
Tuesday: Full Body Weight Training A
Wednesday: Air Force Basic Training
Thursday: Full Body Weight Training B
Friday: Air Force Basic Training
Saturday: Active Rest Day or Optional Additional Training w/ Resources
Sunday: Mandatory Rest Day
Chris Redfield Workout Routine: Full Body Weight Training A
Warm Up:
800m Jog
Workout:
Incline Bench Press
3×10
Kettlebell Swings
3×10
Deadlifts
3×10
Weighted Lunges
3×10 each leg
Tricep Overhead Extension
3×10
Alternating Dumbbell Curls
3×10 each arm
Chris Redfield Workout Routine: Full Body Weight Training B
Warm Up:
800m Jog
Workout:
Barbell Bench Press
3×10
Seated Overhead Dumbbell Press
3×10
Barbell Bent Over Rows
3×10
Back Squats
3×10
Reverse Grip Cable Pushdowns
3×10
Preacher Curls
3×10
Air Force 14 Week Training Protocol:
Chris Redfield Air Force Training Week 1
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 5 minute walk
- 1 minute jog
- 5 minute walk
- 1 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 2
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 5 minute walk
- 3 minute jog
- 5 minute walk
- 3 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 3
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 4 minute walk
- 5 minute jog
- 4 minute walk
- 5 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 4
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 5 minute jog
- 4 minute walk
- 5 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 5
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 6 minute jog
- 4 minute walk
- 6 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 6
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 7 minute jog
- 4 minute walk
- 7 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 7
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 6 minute sit-up/push-up intervals
- 4 minute walk
- 8 minute jog
- 4 minute walk
- 8 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 8
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 6 minute sit-up/push-up intervals
- 4 minute walk
- 9 minute jog
- 4 minute walk
- 9 minute jog
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 9
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 13 minute run
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 10
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 15 minute run
- 3-5 minute walk
- 2-5 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 11
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 4 minute walk
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 12
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 1 minute walk
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 13
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 2 minute walk
- 2 minute jog
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Air Force Training Week 14
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 3 minute jog
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Optional Core Work:
- 2-3 sets of 25 Sit Ups
- 2-3 sets of 25 Lying Leg Raises
- 2-3 sets of 60 Second Plank Holds
Chris Redfield Workout Routine: Optional Alternative/Additional Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Optional Alternative Training:
Endurance Training Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Train After Your First 5K (Workout Included)
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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