Rogue Workout and Diet [Dungeons and Dragons Inspired]

Last updated on July 20th, 2022 at 07:36 am

The next class joining our Dungeons and Dragons Inspired Workouts are our Rogues!

So far we’ve seen our Barbarian D&D Workout and our Paladin D&D Workout and the requests for more routines continue to flood in.

I’m also having a ton of fun with them considering I get to make a somewhat custom diet AND workout which is something I’m not used to with our characters workouts within our Workout Database.

Dungeons and Dragons will eventually have their own mini-database (the link is now updated above) where you can go and find all of them, but for now I’ll share each within the newer classes that hit the site.

We have so many mini-databases within our larger Workout Database – ranging from Celebrity Workouts to Superhero Workouts and our extremely popular Anime Workouts – so these new DND Inspired Workouts are fitting right with The SHJ Army.

In our articles so far I’ve mentioned the fact that I’ve been a big MMO gamer for years (specifically WoW, but I’ve hopped around to a ton), so this new endeavor into D&D is a dream for me.

Another side note for this new character creation 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).

Rogue Information:

Inspired By: Dungeons and Dragons

Goal: Parkour (Calisthenics) and Endurance

Side Goals: Strength and Core Work

Introduction to the Rogue Class (from RPG Bot):

Rogues are the quintessential Face, Scout and Striker. Sneak Attack allows them to do a huge pile of damage in a single attack, and their pile of skills allows them to easily handle locks, traps, guards, and many other challenges. While a party can function just fine without a Rogue, it’s hard to compete with the sheer number of important skill and tool proficiencies offered by the Rogue.

Extra Notes (from Ability Scores):

Dexterity is key for any Rogue, and Intelligence is important for Arcane Tricksters, but your need for Wisdom and Charisma depend largely on your choice of skills and role in the party.

I’m going to talk about all of this in our workout routine research section below, but one thing to note, as I discussed with Paladins, is we’re going to have “Side Goals” to work around for Rogues as well.

But, I’ll break that down more below.

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Rogue 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 stay lean and work on 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…

Rogue Inspired Diet and Nutrition [For Fun]

For our Rogues out there I have a few recommendations:

1. Each in a caloric deficit or maintenance (to cut and toned or focus on lean strength).
2. Consider using a Mediterranean, Nordic or Paleo Diet

For Barbarians I recommended both Paleo and Nordic and for Paladins I recommended Nordic and Mediterranean restrictions.

Each of these had there specific reasonings behind them, and I’m going to tell you why I feel the way I do about Rogues as well.

Here’s why you should eat this way if you’re a Rogue:

1. Either way you’re going to be looking to get lean and toned and have a slim (but otherwise muscular) physique in order to be an assassin and revolve your training around bodyweight and parkour training styles that will be necessary. That covers our deficit. If you cut to the point where you are happy with your physique then you could increase to maintenance to maintain while gaining strength! A bulk is only necessary if you want to slowly tack on some mass and then potentially cut again.
2. When I think of an assassin I think of Ezio and our assassins from Assassin’s Creed (if not my OG Rogue from WoW Vanilla…), and for that we’re going to be eating like we’re in the medieval times (which is good for our overall theme as well).

To build on the second point and not just leave you hanging out there, I will tell you that Medieval Times tells us the diet was most like this:

Everyday food for the poor in the Middle Ages consisted of cabbage, beans, eggs, oats and brown bread. Sometimes, as a specialty, they would have cheese, bacon or poultry. All classes commonly drank ale or beer. Milk was also available, but usually reserved for younger people.

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.

Paleo would be most similar to Caveman-style eating, and you can learn more about it here: SHJ Paleo 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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Rogue 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.

For this section we’re going to be pulling more depth from RPG Bot and other sources to go over why we’re training around the specific goals I mentioned above.

The first step is to discuss what a rogue is, which we’re going to take from the Forgotten Realms Wiki Fandom page:

Rogues were versatile masters of stealth, nimble combat, and various skillful tricks. Where other adventurers had the power to defeat their enemies, rogues used their wits and their natural resourcefulness to exploit their foes’ vulnerabilities as well as to lead their allies safely through dangerous environments, disarming traps and opening locks along the way.

Rogues need to be able to get in and out of combat, or even avoid it altogether by being stealth-like and maneuvering where others can not.

That’s why for our main goals we’re working around:

1. Calisthenics/Parkour/Maneuverability
2. Endurance and Stamina

We need to be able to control our bodies enough to fit through tight places unheard, outrun opponents and be unseen, and more!

For that we’ll need to be able to maneuver our bodies how others cannot, which will take calisthenics training, but also our side goals as well.

Here’s what we’re working around for side goals:

1. Overall Strength
2. Core Strength

Now, being nimble and lean goes without saying, and I discussed this in our nutrition section as well – but we’ll also need strength to defeat our opponents once we’ve outwitted them with our trickster tactics.

RPG Bot even mentions Strength being a dump stat, but there being some room for it being something you prioritize at times:

Str: Typically your dump stat. Nothing that a typical Rogue does uses Strength. However, you’re not forced to use Dexterity to make Sneak Attacks so long as you use a suitable weapon, so Strength-based rogues are technically possible. It’s usually a bad idea, but it is absolutely possible.

And, in this case, being that we’re building a workout routine, not developing our overall class with a skill tree, I think strength is even more of a priority than they make it seem.

Hit points are also important for Rogues, so I will also be tacking on some extra resources for HIIT and even mixed martial arts if you want to add it onto your training – but you have our goals!

We’re going to be working around obtaining a lean and strong physique with a ton of core strength to help maneuver our bodies and also have the stamina and endurance to trick and outwit our opponents by utilizing tactics they can’t complete themselves – all of which will be done with calisthenics training and cardio.

Get ready, because this one is going to be intense!

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Rogue D&D Workout Routine

Training Volume:

3-5+ days per week

Explanation:

For this one we’re going to be training around 3 days of calisthenics workouts that will have a base workout and then additional core work and holds which will be important for improving our maneuvering. You can even add in extra hold work on top of your endurance training days if you’d like – which can and should be done 1-2 days a week, with a final day (weekly or biweekly) devoted to a Rogue Circuit Test that will test your overall skills for improvements and progressing as your Rogue class.

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.

Rogue D&D Workout Routine: Sample Schedule

Monday: Assassin Calisthenics A

Tuesday: Rogue Circuit Test (or Endurance Work)

Wednesday: Assassin Calisthenics B

Thursday: Rogue Endurance Work (Optional Hold Work)

Friday: Assassin Calisthenics C

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

Sunday: Rest Day

Rogue D&D Workout Routine: Assassin Calisthenics A

Warm Up: 

Run 1 Mile (Scale to Walk/Run)

Calisthenics Workout: 

Complete the reps in any amount of reps/sets you’d like.

Push Ups

100 (Ex: 4×25)

Lunges

100 [total]

Dips

75 (Ex: 5×15)

Air Squats

75

Pull Ups

50 (Ex: 5×10 or 10×5)

Box Jumps

50

Core Work and Holds: 

Plank Hold

3×60 seconds

Sit Ups

3×20

Lying Leg Raises

3×20

Hollow Hold

3×30 seconds

Superman Hold

3×30 seconds

L-Sit Hold

3×20-30 seconds

Rogue D&D Workout Routine: Rogue Circuit Test (Or Endurance Work)

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!)

Rogue Circuit Test: Complete 3 Rounds

Run 800 Meters (Half a Mile)

50 Push Ups

40 Squats

30 Sit Ups

20 Dips

10 Pull Ups

Rest 1-5 Minutes as Needed

Rogue D&D Workout Routine: Assassin Calisthenics B

Warm Up: 

Run 1 Mile (Scale to Walk/Run)

Calisthenics Workout: 

Complete the reps in any amount of reps/sets you’d like.

Decline Push Ups

100 (Ex: 4×25)

Bulgarian Split Squats

100 [total]

Plank to Push Ups

75 (Ex: 5×15)

Glute Bridges

75

Chin Ups

50 (Ex: 5×10 or 10×5)

Box Jumps

50

Core Work and Holds: 

Plank Hold

3×60 seconds

V-Ups

3×20

Lying Leg Raises

3×20

Hollow Hold

3×30 seconds

Superman Hold

3×30 seconds

L-Sit Hold

3×20-30 seconds

Rogue D&D Workout Routine: Rogue 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

Rogue D&D Workout Routine: Assassin Calisthenics C

Warm Up: 

Run 1 Mile (Scale to Walk/Run)

Calisthenics Workout: 

Complete the reps in any amount of reps/sets you’d like.

Wide to Close Push Ups

100 (Ex: 5×20)

Skater Lunges

100 [total]

Skull Crushers

75 (Ex: 5×15)

Pause Squats

75

Wide Pull Ups

50 (Ex: 5×10 or 10×5)

Box Jumps

50

Core Work and Holds: 

Plank Hold

3×60 seconds

Sit Ups with Twist

3×20

Russian Twists

3×20

Hollow Hold

3×30 seconds

Superman Hold

3×30 seconds

L-Sit Hold

3×20-30 seconds

Rogue D&D 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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