Eren Yeager Calisthenics Workout Routine: Train like AOT Fan Favorite!

You guys have made it pretty clear that you want another Eren Yeager inspired workout added to our Attack On Titan Inspired Workouts.

We have a handful of characters who are among our most popular on the entire site coming out of our AOT universe, and Yeager is one of them.

We saw our original Eren Yeager Inspired Workout and that one was one of the few weight training routines we saw among our Attack On Titan routines – and he was still one of the most popular routines, up there with Mikasa and Levi!

Yeager came in at number three among the most popular Attack On Titan characters of all time and came in at number two among the most powerful Attack On Titan characters!

And with AOT being as popular as it is among The SHJ Army, I’m sure this routine is going to quickly find a place among some of the most popular calisthenics routines among all anime characters as well.

It’s also going to be a ton of fun for members to get Eren as a calisthenics routine on our Attack On Titan Workout Placement Quiz as well.

Eren Yeager Stats:

Real Name: Eren Yeager

Height: 6′

Weight: 180 lbs.

Anime: Attack On Titan

Powers: Yes

Yeager is actually quite tall. He stands above average among the male anime characters we’ve seen at SHJ thus far.

Although he is definitely still dwarfed by the behemoths within our Anime Workout Database.

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.**

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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Eren Yeager Calisthenics 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.

We’ve already been through Eren Yeager’s background information and abilities, but we’re going to do it again for this one – starting right with his Wiki Fandom page.

They lead us off with a LONG bio section – about two to three times the length that we’re used to compared to the anime characters we research:

Eren Yeager was a former member of the Survey Corps. He was the main protagonist of Attack on Titan. He lived in Shiganshina District with his parents until the fall of Wall Maria, where he 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.

In the year 847, Eren, Mikasa Ackerman, and 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 possessed the power of three Titans. From his father, Eren inherited the Attack and Founding Titans. After eating the younger sister of Willy Tybur during the Raid on Liberio, he gained the War Hammer Titan as well.

In the last Eren Yeager Inspired Workout we specifically trained around weights because we were factoring in ALL his abilities, including the enhanced strength that comes with his Titan form.

For this one we’re NOT going to be factoring in the his Titan forms and abilities, and specifically building it around calisthenics, his physique, and his human abilities.

To learn more about what we’re working with we’re going to move right into Eren’s abilities, starting with his martial arts.

They break that down as such:

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.

So even without his Titan form Eren is still strong enough to warrant a moderately advanced routine.

He’s obviously not on-par with Levi and Mikasa, but he can still hold his own.

To continue what we’re working with we’ll be moving into his Vertical Maneuvering Equipment, which they break down as such:

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.

Though Eren was not shown using the equipment as often as other members of the Survey Corps, he was able to hold his own against the Colossus Titan until the Titan disappeared, almost reaching the nape twice. He was even capable of killing a Titan on his own not too long after joining the Survey Corps. His most significant use of maneuvering equipment was shown during the Battle of Shiganshina, where he was able to use it to cut Bertolt Hoover out of the Colossus Titan’s nape while he was distracted by his hardened Titan form, despite being exhausted.

For this one we’re not going to be using a super advanced routine, but we’ll still be around an intermediate level that will likely need to be scaled a bit if you’re a beginner.

On top of that we’ll be incorporating cardio and and high intensity to step it up a notch and have us fully rounded and ready to take on the Titans.

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Eren Yeager Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

Eren is extremely powerful, but without factoring in his Titan form we’ll be training around an intermediate level with room to scale down by cutting some volume off this routine and turning the supersets into regular sets to make your way through. We’ll also be tacking on a Survey Corps Circuit Test and a day devoted to Vertical Endurance Work.

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.

Eren Yeager Calisthenics Workout Routine: Sample Schedule

Monday: Training Corps Calisthenics A

Tuesday: Survey Corps Circuit Test

Wednesday: Training Corps Calisthenics B

Thursday: Vertical Endurance Work

Friday: Training Corps Calisthenics C

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Eren Yeager Calisthenics Workout Routine: Training Corps Calisthenics A

Warm Up: 

800M Warm Up Run

Workout: 

Superset One:

A. Push Ups

3×30

B. Mountain Climbers

3×30

Superset Two:

A. Air Squats

3×20

B. Hollow Hold

3×30 seconds

Superset Three:

A. Dips

3×15

B. Planking Shoulder Taps

3×20

Superset Four:

A. Pull Ups

3×10

B. Wide Push Ups

3xFailure

Eren Yeager Calisthenics Workout Routine: Survey Corps Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Survey Corps Circuit Test: Complete 4 Rounds for Time

800M Run

30 Mountain Climbers

20 Clap Push Ups

30 Jumping Jacks

10 Pull Ups

30 Lying Leg Raises

20 Dips

Eren Yeager Calisthenics Workout Routine: Training Corps Calisthenics B

Warm Up: 

800M Warm Up Run

Workout: 

Superset One:

A. Decline Push Ups

3×30

B. Half Burpees

3×15

Superset Two:

A. Goblet Squats

3×20

B. Superman Hold

3×30 seconds

Superset Three:

A. Plank to Push Ups

3×15

B. Plank Holds

3×60 seconds

Superset Four:

A. Chin Ups

3×10

B. Hanging Leg Raises

3×20

Eren Yeager Calisthenics Workout Routine: Vertical 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

Eren Yeager Calisthenics Workout Routine: Training Corps Calisthenics C

Warm Up: 

800M Warm Up Run

Workout: 

Superset One:

A. Explosive Push Ups

3×30

B. Inch Worms

3×10

Superset Two:

A. Lunges

3×20

B. L-Sit Hold

3×30 seconds

Superset Three:

A. Skull Crushers

3×15

B. Side Planks

3×30 seconds each side

Superset Four:

A. Wide Pull Ups

3×10

B. Wide to Close Push Ups

3xFailure

Eren Yeager Calisthenics 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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