Zeke Yeager Workout Routine: Train like Attack On Titan’s Greatest Villain!

It’s time to circle back to some more Attack On Titan Inspired Workouts, starting with Zeke Yeager.

Zeke has now appeared on multiple lists, including The Most Powerful Attack On Titan Characters AND our list of The Best Anime Villains of All Time.

Which is why he’s clearly a great way to bring back some of these AOT calisthenics-focused routines you guys love so much.

Not to mention the fact that he’ll make a great addition to our Attack On Titan Workout Placement Quiz and make a big impact inside our Unofficial Attack On Titan Workout Booklet.

Zeke Yeager Stats:

Real Name: Zeke Yeager

Height: 6’0

Weight: 202 lbs.

Anime: Attack On Titan

Powers: Yes

Zeke is actually quite tall compared to some of the younger anime male characters we’ve seen at the site.

He doesn’t size up to some of our behemoths inside the Anime Workouts Database, but he’s by no means considered “short”.

His height range would even technically be slightly above average if compared to all our anime male characters considering the shorter handful we see among the younger ones.

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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Zeke Yeager 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.

Need Help Choosing The Best Attack On Titan Inspired Workout?
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Zeke 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 learn a bit more about Zeke before building out this routine we’re going to be pulling right from his Wiki Fandom page, which leads with this bio:

Zeke Yeager was the former Captain of Marley’s Warrior Unit, assigned to take the Founding Titan from the Eldians of Paradis Island. He was the inheritor of the Beast Titan, and was considered to be the strongest warrior by Reiner Braun, contrasting Levi Ackerman’s title of “humanity’s strongest soldier.” He manipulated and deceived both sides of the war between Eldia and Marley in order to achieve his own agenda of causing the extinction of his own people, which he viewed as “salvation.”

While we’ll be learning more about his Beast Titan form and keeping it in mind while we build out this routine, we’ll mainly be working around Zeke’s shredded physique and overall power level.

That being said, we’ll start with his Power of the Titans (Beast Titan Form) as we move down into his powers and abilities section – which they share this for:

Zeke was able to transform into a 17-meter Titan referred to as the Beast Titan. He used the Titan and the power of his royal blood to transform the inhabitants of Ragako into Titans and impose his will on them imperfectly. His skill in pitching transferred to his Titan, letting him throw projectiles to great distances, even destroying entire fleets using explosive shells. He retained the ability to speak even when transformed.

From there they go on to give a long list of his actual abilities:

• Communication: Unlike most humans with Titan power, he was able to fluently speak without any issue in his Titan form, casually talking to mindless Titans and giving them orders which they can obey.
• Titan Control: Zeke’s control was eventually revealed to be limited to those Titans that were transformed with injections directly from his own spinal fluid and a result of him being descended from the Fritz royal bloodline. However, his control over the Titans was not absolute, as one Titan continued to chew on Mike, despite Zeke ordering it not to.
• Regeneration: Just like all Titans, Zeke had the ability to regenerate any wound on his Titan or human body at a tremendous speed. After being fatally wounded by Levi, Zeke healed part of his face when he encounters Eren.
• Enhanced Strength: He possessed immense physical strength, enough to pick up a horse or even break off large chunks from Wall Rose and hurl them at a great distance away. His throwing ability was second to none, and he created a visible sonic boom when he threw rocks, effectively throwing them faster than over 700 feet per second. He also seemed to possess dexterous hands, as he managed to retrieve Mike’s vertical maneuvering equipment without damaging him or the equipment.
• Human Transformation: Zeke possessed a scream that can transform Subjects of Ymir into Titans. These Titans, unlike the regular Titans encountered, were capable of functioning at night as long as the moon is out. In order for the human to turn into a Titan, all the human must do is to intake Zeke’s spinal fluid and Zeke must use his scream at the targets, and after doing so, they turn into Titans. These Titans are connected to his Beast Titan via “paths” and obey his orders. There appears to be a range to this ability, although those out of range who are contaminated with Zeke’s spinal fluid can still feel the influence of his scream, which they describe as a numbing electrical sensation.
• Hardening: Zeke was able to harden his Titan body at will to protect himself from attacks. However, this ability needed some time to prepare; during his brief battle with Levi, Zeke tried to harden the nape of his neck but was unable to due to Levi’s increased speed and attack, not giving Zeke enough time to harden himself. While offering ample protection, it can be damaged and destroyed with the use of Thunder Spears.
• Fighting Skills: He seemed to be a very formidable fighter, since he was able to defeat the Armored Titan and inflict him considerable damage without sustaining any visible injury. He was also mentioned as “the most powerful Titan” in the final notes of Chapter 70. According to Reiner, while Levi is indeed powerful, the former claims that he is no match for their lead Warrior. It is unknown if Zeke possessed some combat knowledge outside his Titan form.

As I said, we’re going to still keep the abilities he gets from his Beast Titan form in mind – but we’ll mainly be working around Zeke’s overall shredded aesthetic.

For that reason, we still want to unlock enhanced strength, six pack abs, and a lean and toned physique, while sticking to strictly bodyweight training.

That means we’re going to be pulling tactics right from our Assassin Calisthenics Core 90 Day System, which has even been used to help train new U.S. Marines.

So get ready for high volume, high intensity, and a lot of progressive overload!

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Zeke Yeager Workout Routine

Training Volume:

5 days per week

Explanation:

For this routine we’re going to be training with high intensity calisthenics work four days a week and then one day devoted to endurance work to continue improving on our stamina and making our calisthenics training and intensity that much easier.

Want To Upgrade This Workout?

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Zeke Yeager Workout Routine: Sample Schedule

Monday: Beast Titan Calisthenics Alpha

Tuesday: Beast Titan Calisthenics Bravo

Wednesday: Titan Endurance Work

Thursday: Beast Titan Calisthenics Charlie

Friday: Beast Titan Calisthenics Delta

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Zeke Yeager Workout Routine: Beast Titan Calisthenics Alpha

Warm Up: 

2×25 High Knees

2×25 Butt Kicks

5 Minute Walk if Needed to Get Warm

Workout: Complete 3-5 Sets of Each Depending On Your Fitness Level

Push Ups x 25

Air Squats x 20

Dips x 10

Sit Ups x 20

Chin Ups x 10

L-Sit Hold x 30 Seconds

Cardio: Complete 15-30 Minutes of Varied Cardio

Bike, Walk, Run, Swim, Row, Elliptical, StairMaster, etc.

Zeke Yeager Workout Routine: Beast Titan Calisthenics Bravo

Warm Up: 

2×25 High Knees

2×25 Butt Kicks

5 Minute Walk if Needed to Get Warm

Workout: Complete 3-5 Sets of Each Depending On Your Fitness Level

Decline Push Ups x 25

Glute Bridges x 20

Plank to Push Ups x 10

V-Ups x 20

Military Pull Ups x 10

Plank Hold x 60 Seconds

Cardio: Complete 15-30 Minutes of Varied Cardio

Bike, Walk, Run, Swim, Row, Elliptical, StairMaster, etc.

Zeke Yeager Workout Routine: Titan Endurance Work

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:

• 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 Continue Training After Your First 5K (Workout Included)

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:

• The Best HIIT Workouts
• Jump Rope Workout Database

Zeke Yeager Workout Routine: Beast Titan Calisthenics Charlie

Warm Up: 

2×25 High Knees

2×25 Butt Kicks

5 Minute Walk if Needed to Get Warm

Workout: Complete 3-5 Sets of Each Depending On Your Fitness Level

Wide Push Ups x 25

Lunges x 20

Skull Crushers x 10

Hanging Side Crunches x 20

Wide Grip Pull Ups x 10

Hollow Hold x 30 Seconds

Cardio: Complete 15-30 Minutes of Varied Cardio

Bike, Walk, Run, Swim, Row, Elliptical, StairMaster, etc.

Zeke Yeager Workout Routine: Beast Titan Calisthenics Delta

Warm Up: 

2×25 High Knees

2×25 Butt Kicks

5 Minute Walk if Needed to Get Warm

Workout: Complete 3-5 Sets of Each Depending On Your Fitness Level

Close to Wide Push Ups x 25

Bulgarian Split Squats x 20

Dips x 10

Lying Leg Raises x 20

Handstand Push Ups x 10

Superman Hold x 30 Seconds

Cardio: Complete 15-30 Minutes of Varied Cardio

Bike, Walk, Run, Swim, Row, Elliptical, StairMaster, etc.

Zeke Yeager Workout Routine: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

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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