Gowther Workout Routine: Train like Seven Deadly Sins' Goat's Sin of Lust!

Last updated on September 30th, 2021 at 06:50 pm

BONUS: Download the FREE Gowther Workout Routine PDF

We’re back for some more Seven Deadly Sins Inspired Workouts!

Gowther is one of my favorite characters, and came in among The Most Powerful Seven Deadly Sins Characters of All Time.

Having Gowther in our Anime Workouts Database brings it up a few notches, and we’ll have more SDS members coming not only this week, but in the coming weeks as well.

Seven Deadly Sins has so many amazing characters for us to eventually cover, and we’ve already branched out with a few members who aren’t even among the main The Seven Deadly Sins – which just goes to show you how badass the characters are.

It’s safe to say our Seven Deadly Sins Workout Placement Quiz is much needed!

Gowther Stats:

Real Name: Gowther

Height: 5’9

Weight: 134 lbs.

Anime: Seven Deadly Sins

Powers: Yes

Gowther comes in at an average height compared to male anime characters and above average if compared to female anime characters at SHJ.

And at 134 lbs. Gowther’s fairly light physique at 5’9 fits the overall aesthetic we see.

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.

Unlock Unlimited Access to Over 1,000 SHJ Celeb & Character Workouts and Get New Routines Every Single Week

Want The Unofficial Seven Deadly Sins Workout Booklet?
Grab The Unofficial SDS Workout Booklet and Unleash Your Inner Pirate!

Gowther Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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.

Want App Functionality, Coaching, & Unlimited Access? Join The Ultimate Fitness X Fandom Membership.

Need Help Choosing The Best Seven Deadly Sins Inspired Workout?
Take The Seven Deadly Sins Workout Placement Quiz Now!

Gowther 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 kickstart our research into Gowther, the Goat’s Sin of Lust, we’re going to be pulling right from the SDS Wiki Fandom page.

Here’s how they start us off with a brief bio:

Gowther is the Goat’s Sin of Lust of the Seven Deadly Sins. Gowther was revealed to be a doll, created by a great wizard in the form of his old lover, and is a former member of the Ten Commandments, serving as his creator’s proxy during his time with the Commandments. His Sacred Treasure is the Twin Bow, Herritt, which he uses in conjunction with his inherent power, Invasion.

They continue on to talk A LOT about Gowther’s powers and abilities.

Leading off that section with:

As a member of the Seven Deadly Sins, Gowther is very powerful. Being a doll created by one of the greatest wizards in history, Gowther possesses a great amount of magic power, although most of his power was contained and suppressed along with his emotions and memories. Even with most of his power, as well as his emotions and memories contained, he was still considered as great of a threat to the Kingdom of Liones by the Holy Knights as the other member of the Sins. In fact, even with most of his power limited, Gowther was still stronger than most of the Holy Knights and was more than capable of holding his own against Dreyfus, a Grand Holy Knight. Merlin states that Gowther is so well-made that even she is unable to improve him, with her only being capable of either reconstructing him back to how he was previously or only making the slightest of changes like placing certain magical items or mechanisms in him.

They build on that with some more information, stating:

During his fight against the Dawn Roar in Ordan, Gowther caught Weinheidt’s charged arrow with his bare hands and sliced through armor of the Armor Giant with ease. Evidently, he is blessed with great strength and power despite his frail body frame. Ten years ago, he possessed a set of enchanted armor which was able to suppress and prevent his powers from becoming uncontrollable.

Due to having a doll body, Gowther has pseudo-immortality that enabled him to survive otherwise fatal injuries. Point-blank attacks and consecutive smashes by Dale and Diane have shown to cause minimal damage. Furthermore, he is completely unaffected after Slader breaks his neck as he gets back on his feet and fixes his neck back to normal as if nothing happened. The same thing goes when Hendrickson beheaded him, only for Gowther’s body to move on its own and reattach his head. However, Gowther’s body is not completely invincible to damage, as the right amount can easily harm his body to the point of breaking, as seen in his encounter with Mael. Being a product of magic, Gowther is also vulnerable to techniques like Chandler’s Absolute Order.

Gowther’s power level mainly comes from his magic and spirit level, with his strength ranked at 500 (comparatively they rank Diane at 1,870 and Meliodas at 960).

But we will still be training around Gowther’s overall power level, which includes his magic – as well as his overall slim and toned aesthetic.

For that we’ll be using calisthenics and bodyweight training paired with a handful of cardiovascular training and HIIT to tone up and get lean.

While we will pull some of the tactics from our Assassin Calisthenics 90 Day System, which has even helped train new U.S. Marines – we’ll be scaling it back a bunch to fill a more beginner-intermediate level and focus in on the overall Gowther aesthetic.

Think you can handle it?

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Gowther Workout Routine

Last Chance: Download the FREE Gowther Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

To unlock the Gowther aesthetic we’ll be training with 3 days a week of calisthenics training and 2 days a week of endurance and HIIT training (primarily endurance work, unless swapped to your preference). This will allow us to tone up and get strong while shredding down fat and becoming lean in the process!

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Want To Turn This Workout Into A Full 90 Day System? Use our Workout Enhancement Tools inside The Academy

Gowther Workout Routine: Sample Schedule

Monday: Lust Calisthenics Training A

Tuesday: Ten Commandments Endurance or HIIT

Wednesday: Lust Calisthenics Training B

Thursday: Ten Commandments Endurance or HIIT

Friday: Lust Calisthenics Training C

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Gowther Workout Routine: Lust Calisthenics Training A

Warm Up:

10 Minute Walk/Jog

Workout:

Superman Hold

3×30 Seconds

Air Squats

3×20

Wide Push Ups

3×20

Dips

3×12

Pull Ups

3×8-10

Core Work:

Crunches

3×30

Flutter Kicks

3×50

Gowther Workout Routine: Ten Commandments Endurance or HIIT

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

Treadmill Walk/Run
Rower Machine
StairMaster
Elliptical
Swim
Bike

Option Three – Complete HIIT Training Using SHJ Resources:

Gowther Workout Routine: Lust Calisthenics Training B

Warm Up:

10 Minute Walk/Jog

Workout:

L-Sit Hold

3×30 Seconds

Glute Bridges

3×20

Explosive Push Ups

3×20

Skullcrushers

3×12

Wide Grip Pull Ups

3×8-10

Core Work:

Sit Ups

3×20

Lying Leg Raises

3×20

Gowther Workout Routine: Ten Commandments Endurance or HIIT

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

Treadmill Walk/Run
Rower Machine
StairMaster
Elliptical
Swim
Bike

Option Three – Complete HIIT Training Using SHJ Resources:

Gowther Workout Routine: Lust Calisthenics Training B

Warm Up:

10 Minute Walk/Jog

Workout:

Hollow Hold

3×30 Seconds

Lunges

3×20 (total)

Close (or Diamond) Push Ups

3×20

Plank to Push Ups

3×12

Chin Ups

3×8-10

Core Work:

V-Ups

3×20

Lying Leg Raises with Hip Thrust

3×20

Gowther Workout Routine: Optional Additional Training Resources

Parkour Training Resources

Main MMA Training Resources

Other MMA Training Resources:

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.

GRAB THE UNOFFICIAL SEVEN DEADLY SINS WORKOUT BOOKLET!

More than 10 Workouts for any of The Seven Deadly Sins, Holy Knights, Demons, Goddesses, Fairies, Giants, Druids, Beastmen, Vampires and more!

(Unofficial Workouts Inspired by Characters)

YES! I want to Unleash My Inner Knight!