Paladin Workout and Diet [Dungeons and Dragons Inspired]

Last updated on October 2nd, 2024 at 06:24 pm

Next up on our new Dungeons and Dragons Inspired Workout adventure we’re moving into our Paladins!

If you missed it: we recently had our first D&D Inspired Workout with our Barbarian D&D Workout hitting the site – and The SHJ Army loved it – so we’re going to keep it going.

We took a vote, and the Paladins are next.

Dungeons and Dragons will eventually have their own mini-database where you can go and find all of them (which I can now confirm based on the feedback we got from our Barbarian class), but for now I’ll share each within the newer classes that hit the site (the link above is now updated to find them all).

We have so many mini-databases within our larger Workout Database – ranging from Celebrity Workouts to Superhero Workouts and our [currently] super popular Anime Workouts – so it seems almost odd that we haven’t added D&D yet.

I mentioned being a World of Warcraft gamer for years and years in the last article, and being able to come into this world of character creation meeting workouts (which I’ve now created over a thousand within our database) is just the best thing I could think of.

Another side note for this new venture is that will be skipping the stat section we normally include, and switching up some of the other sections (like the nutrition section, which I’ll have a bunch more added to in order to make it a bit more fun).

Paladin Information:

Inspired By: Dungeons and Dragons

Goal: Mass Gain and Endurance

Side Goals: Strength and Fighting Proficiency

Introduction to the Paladin Class (from RPG Bot):

Paladins are the most durable, survivable, and self-sufficient class in the game. As such, they both make excellent solo characters and are excellent additions to nearly any party regardless of existing capabilities. In a party, they serve as a Defender, Face, and Striker. They do have some healing and utility options, but not enough to replace a full spellcaster in most parties. Your choice of subclass will influence which of those roles your character emphasizes, though typically it’s just a sliding scale between Defender and Striker.

Extra Notes (from Ability Scores):

Paladins have three important stats, but also have three dump stats. That makes them a bit MAD, but as long as you’re using point buy ability generation it doesn’t really matter. You don’t even have to worry about saves much since you can rely on Aura of Protection to boost your weak saves.

I’m going to talk about all of this in our workout routine research section below, but one thing to note is that I added a section for “Side Goals” above for the Paladin class.

There is a reason for this, and there is also a reason that our main focus is going to be mass gain and endurance as opposed to anything else you may have considered.

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Paladin D&D Diet and Nutrition

For our new Dungeons and Dragons themed section of our Workout Database I’m going to be adding a bit of flair to the diet and nutrition section of each class to make it a bit more fun.

While I do usually add the same section for each hero to give you guys some articles and resources to utilize throughout the site, for this one I will add that secondary.

As you may have noticed, if you’re a member of The SHJ Army and using our workouts a lot (if you’re not, we have over 1,000 workouts, welcome); we also skipped the stats section being that this one is going to be very customizable, but the goal is to gain mass and endurance.

As a side goal we’re also shooting for strength and fighting proficiency, which we’ll have resources to work with as well.

So let’s talk about that…

Paladin Inspired Diet and Nutrition [For Fun]

For our Paladins out there I have a few recommendations:

1. Each in a caloric surplus [similar to our Barbarians] to gain mass.
2. Consider using Mediterranean or Nordic diet restrictions to be class friendly.

For Barbarians I recommended both Paleo and Nordic, but for Paladins I’m actually recommending Nordic and Mediterranean restrictions.

And here’s why Barbarian and Paladin are slightly different even though they have similar goals:

The closest thing Paladins can compare to in history are likely the Knights Templar.

If we compare our diets to theirs we learn that they had meat no more then two to three times a week, and usually had pork or fish.  They also occasionally threw in some dairy and milk, eggs and cheese – but for the most part they ate a ton of vegetable heavy meals with some type of protein on the side and potentially even some fruits, nuts, olives and porridge thrown in as well.

I also go much more in depth with calories and their relationship to gaining or losing weight here: SHJ Complete Guide to Calorie Counting and Macronutrients.

That said, if you have weight to loss, there may be a reason to prioritize cutting down and being in a deficit to start – but you’ll need to focus that one in on your specific necessities.

So if you’re looking to fit the styles I just mentioned above, I think eating vegetables and fish or even closer to a Viking would do the trick.

Mediterranean would be most similar to vegetable and fish style of eating, and you can learn more about it here: SHJ Mediterranean Diet Guidelines.

And Nordic would be most similar to a modern Viking style of eating, and you can learn more about that here: SHJ Nordic Diet Guidelines.

But to leave you off with some more resources now that we had some fun with the nutrition, I’m also going to add in some information we always share within our character workouts..

Hero Diet and Nutrition Resources and Subsection

**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.

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Paladin D&D 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.

Now for the part you’ve all been waiting for (kind of joking, I know you’re all actually waiting for the full workout below).

The first thing I want to do is pull from RPG Bot and some other sites to break down what we’re working with – but first I’m going to re-share the Paladin description that they share:

Paladins are the most durable, survivable, and self-sufficient class in the game. As such, they both make excellent solo characters and are excellent additions to nearly any party regardless of existing capabilities. In a party, they serve as a Defender, Face, and Striker. They do have some healing and utility options, but not enough to replace a full spellcaster in most parties. Your choice of subclass will influence which of those roles your character emphasizes, though typically it’s just a sliding scale between Defender and Striker.

Paladins are extremely durable and can survive a long hard day of adventuring, but none of their abilities except Channel Divinity recharge on a short rest, so you need to ration your resources more strictly than many classes. They also have nearly no options for fighting at range, which means that nearly every paladin is a heavily-armored melee monster.

Paladins are also one of the more complex classes to play. They have a long list of class features, touching on all of the games core mechanics. While this makes them challenging for new players, this also makes the Paladin a great introductory class because the player needs to learn so much to play it. This complexity phases in gradually over the first three class levels, which is a perfect trajectory for a new player to settle into the game and their character.

I know what you’re thinking: “Jesus that’s a lot of text!”

BUT, I think it’s necessary to know the full details of our Paladins so that we know why we’re going to be working around mass and endurance as opposed to something like mass and strength like our Barbarians.

For example, we’re going to be working on overall mass and size because Paladins are extremely durable, wearing heavy armor and being in melee range – as well as being a big defender in your party.

The reason why we’re going to be opting for endurance as opposed to strength (which is actually a a side goal of ours, and will come while we optimize for mass gain anyways) is because Paladins are also a utility class that not only takes damage, but also saves and heals teammates at the same time.

So to work around the fact that you need to stay in the fight, take damage with your armor and mass, and also throw heals and saves all at the same time – we need to assume you have the stamina to be in it for the long run – which is exactly why endurance is a main goal.

Also jumping back to something I listed above we can revisit this snippet:

Paladins have three important stats, but also have three dump stats. That makes them a bit MAD, but as long as you’re using point buy ability generation it doesn’t really matter. You don’t even have to worry about saves much since you can rely on Aura of Protection to boost your weak saves.

Those three stats that they’re talking about are:

• Important Stats:
  • Strength
  • Constitution
  • Charisma
• Dump Stats:
  • Dexterity
  • Intellect
  • Wisdom

We’re used to the strength and constitution with our Barbarians, but our Charisma is new, and our dump stats are different, which all leads to our side goals – as discussed above.

But before we jump right into the full workout routine, I also want to pull from War Gamer to confirm what we’re working with. They tell us this about our Paladin class overview:

Devout, durable, and decidedly dominating, Paladins are an immediately gratifying class to play in D&D. They can hold their own in combat, and hold up their party with supportive abilities. Your companions will rely on you to soak up hits and dish out bursts of offensive damage, while your divine connection to your patron deity imbues you with unmatched potential to buff and debuff the battle around you.

Which, for me, confirms we’re right on track with where we are going with this one.

So get ready for heavy lifting, but also a mixture of endurance work you may not have seen coming!

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Paladin D&D Workout Routine

Training Volume:

5 days per week

Explanation:

For our Barbarians we used a Bro-Split, but for our Paladins we’re going to be gaining strength and mass with a PPL (Push, Pull, Legs) lifting split, surrounding by two days devoted to different types of endurance work. One day is going to be a long weighted trek, which is what I think is most in line with Paladin style endurance and strength combination work, and the second endurance day will be a basic endurance day of long running or varied cardio (although a weighted vest could also be added).

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Paladin D&D Workout Routine: Sample Schedule

Monday: Paladin Pull Day

Tuesday: Knights Templar Weighted Trek

Wednesday: Paladin Push Day

Thursday: Charisma Endurance Work

Friday: Paladin Leg Day

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Paladin D&D Workout Routine: Paladin Pull Day

Warm Up:

Incline Walk for 10-30 Minutes

Workout: 

Deadlift Variation (Barbell, DB, or KB)

4×12, 10, 8, 5

Preacher Curls

4×15, 12, 10, 8

Cable Rows

3×12, 10, 8

Hammer Strength Pulldown

3×10

High Cable Curls

3×12

Kettlebell Swings

3×15

Paladin D&D Workout Routine: Knights Templar Weighted Trek

For this endurance training we’re going with a weighted trek based on your fitness level, but you have alternative scaling options as well.

I think this likely SHOULD be used on BOTH your endurance days, but you do not have to, and your second endurance day will actually show as being built around regular endurance work (that we’re used to seeing).

Your endurance work below also has HIIT alternatives that can be subbed here.

Knights Templar Weighted Trek:

Level One: 3-5+ Mile Walk without Weight

Level Two: 5+ Mile Walk with 20-40 lb. Weighted Vest

Level Three: 10+ Mile Walk with 40 lb. Weighted Vest

Alternative Endurance Work:

1. Endurance Work listed on Charisma Endurance Work below
2. HIIT Resources shared on Charisma Endurance Work

Paladin D&D Workout Routine: Paladin Push Day

Warm Up:

Incline Walk for 10-30 Minutes

Workout: 

Incline Dumbbell Bench Press

4×12, 10, 8, 5

Overhead Shoulder Press (Any Variation)

4×15, 12, 10, 8

Tricep Cable Pushdowns

3×12, 10, 8

Machine Chest Flys

3×10

Kettlebell Halos

3×12

Dumbbell Alternating Snatch (Single Arm)

3×10 each arm

Paladin D&D Workout Routine: Charisma 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
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Paladin D&D Workout Routine: Paladin Leg Day

Warm Up:

Incline Walk for 10-30 Minutes

Workout: 

Squat Variation (Barbell, Hack, Front, Goblet)

4×12, 10, 8, 5

Leg Press

4×15, 12, 10, 8

Hamstring Curls (or Cable Pullthroughs)

3×12, 10, 8

Quad Extensions

3×10

Weighted Lunges

3×10 each leg

Kettlebell Swings

3×15

Paladin Workout Routine: Bonus 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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