Ranger 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 Rangers!

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

The fact that I’m able to build a [somewhat] custom diet and workout around these classes is a ton of fun, and something that’s a bit different than what I’m used to doing with the character workouts in our Workout Database – so I’m happy to keep them going as long as we can!

Dungeons and Dragons will eventually have their own mini-database (the link above is now updated) where you can go and find all of them, but sharing each of the class links like I’ve been doing will suffice for now.

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 the new DND Inspired Workouts are adding a new layer of flair for you guys.

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

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).

Ranger Information:

Inspired By: Dungeons and Dragons

Goal: Strength and Endurance

Side Goals: Parkour/Calisthenics and Agility

Introduction to the Ranger Class (from RPG Bot):

The Ranger is an interesting mix of Druid-style spellcasting, Fighter-style combat capabilities, and Rogue-style skills. Themed around nature and exploration, the Ranger is a welcome asset in parties exploring untamed lands above or below ground.

The Ranger can fill the role of either a Fighter-equivalent or a Rogue-equivalent (sometimes both), and works well as a Scout and Striker, but trades the Fighter’s durability for better skills and improved damage output. While they do have the ability to cast spells, and can therefore provide healing and utility options, the Ranger doesn’t have nearly enough magic to serve as a Healer or a Utility caster.

Extra Notes (from Ability Scores):

For the vast majority of rangers, Dexterity dominates the Ranger’s abilities because rangers are most effective in light armor using finesse weapons or ranged weapons. Constitution is always helpful, and rangers should invest a little bit in Wisdom to support their spellcasting and crucial skills like Perception.

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.

Want The Unofficial Dungeons & Dragons Workout Booklet?
Grab The Unofficial D&D Workout Booklet and Unleash Your Class’ True Power!

Ranger 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 strength while staying lean and agile.

As a side goal we’re also shooting for calisthenics style parkour ability for scouting, and extra agility, which we’ll have resources to work with as well.

So let’s talk about that…

Ranger Inspired Diet and Nutrition [For Fun]

For our Rangers I am going back to tying our nutrition into what we did for our Barbarians, but the swap is going to be within our first section:

1. Each in a caloric deficit or maintenance (to cut and toned or focus on lean strength).
   • For our Barbarians we were eating in a caloric surplus to gain mass, but for our Rangers we want to be lean and agile, so we will usually be in a deficit or maintenance level.
2. Consider using a Nordic or Paleo Diet
   • I added in Mediterranean for our Paladins and Rogues, but I’m going back to sticking to Nordic and Paleo to eat more in what I believe to be a Medieval style nutrition – although if you’re going for modern-Ranger the actual restriction doesn’t matter so much as the overall calorie range fitting your goals.

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).

We used a point from Medieval Times for our Rogues, that I’ll be jumping back to for our Rangers, which 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.

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.

My book Superhuman Secrets is Updated & Expanded!
Unlock The Secrets to The Hollywood Physique & Get SEVEN FREE Bonuses!

Ranger 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 Ranger is, which we’re going to take from the Forgotten Realms Wiki Fandom page:

Rangers were warriors who excelled at exploring the fringes of civilization and hunting down deadly monsters. Hunters, scouts, trappers, and assassins, rangers could be found wherever civilization bordered the wilderness. To aid them in their outback treks, rangers were trained in a number of combat techniques, survival skills, and even magic.

Rangers need to be ready to scout, assassinate and also be ready to get in there and fight hand to hand as well.

They are jacks of all trades and we will be focusing in on forging our bodies to be ready for the abilities to do the same.

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

1. Strength
2. Endurance

We want to be strong, but we also want to be extremely agile with a lot of stamina and acrobatic ability.

That’s why we also have our side goals to round out the full Ranger class.

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

1. Parkour/Calisthenics
2. Agility

A key component here is our physique. We won’t be training around a massive physique like we saw for our Barbarians and Paladins, and instead we want a lean and slim physique, but one with enough muscle mass to prioritize strength.

RPG Bot talks about different builds being somewhat viable, making Ranger a super versatile class – but for the most part you won’t be running a build entirely focused on strength and power:

Strength-based builds are possible, but face additional difficulties not faced by Dexterity-based builds. Half plate (the best medium armor) imposes Disadvantage on Dexterity (Stealth) checks, and thrown weapons have much shorter range than bows. Rangers are most likely to stick to one-handed melee weapons, and the rapier is just as good as any one-handed weapon which you would use with Strength. You’ll be able to use two-handed melee weapons, but there’s very little reason to do so when so much of the Ranger’s damage can come from Favored Foe and Hunter’s Mark. To summarize: Strength-based builds suffer immediate setbacks, and gain essentially no benefit.

That’s why we’re mixing it up and making sure we focus on multiple goals that fit the Ranger class specifically.

Be ready for endurance work mixed in with strength and calisthenics training that will be at a higher intensity and make us extremely agile with a ton of acrobatic ability and stamina to help us last the whole mission.

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

Ranger D&D Workout Routine

Training Volume:

3-5+ days per week

Explanation:

For this one we’re going to be training with 3 full body days that work around supersets and trisets to increase the intensity while prioritizing strength and agility and working in the stamina and acrobatic calisthenics movements as well. Another day will be devoted to endurance, which will bring back an optional long trek for scouting, and a final day will be our Ranger Circuit Test to tie it all together and allow you to test your skills weekly, biweekly or even monthly as you’d like.

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.

Ranger D&D Workout Routine: Sample Schedule

Monday: Hunter Scout Full Body A

Tuesday: Ranger Circuit Test

Wednesday: Hunter Scout Full Body B

Thursday: Long Weighted Trek and/or Endurance Work

Friday: Hunter Scout Full Body C

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

Sunday: Rest Day

Ranger D&D Workout Routine: Hunter Scout Full Body A

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

2×25 Butt Kicks

Workout: 

Superset A:

A. Incline Dumbbell Bench Press

3×12, 10, 8

B. Push Ups

3×25

Superset B:

A. Bulgarian Split Squats

3×12, 10, 8 each leg

B. Glute Bridges

3×20

Superset C:

A. Kettlebell Swings

3×12, 10, 8

B. Plank to Push Ups

3×15

Superset D:

A. Cable Rows

3×12, 10, 8

B. Chin Ups

3×10

Ranger D&D Workout Routine: Ranger 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!)

Ranger Circuit Test: Complete 2 Rounds

Run 800 Meters (Half a Mile)

60 Second Plank

50 Air Squats

40 Push Ups

30 Mountain Climbers

20 Double Unders

15 Dips

10 Pull Ups

Run 800 Meters

Rest 1-5 Minutes as Needed

Ranger D&D Workout Routine: Hunter Scout Full Body B

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

2×25 Butt Kicks

Workout: 

Superset A:

A. Chest Flys

3×12, 10, 8

B. Decline Push Ups

3×25

Superset B:

A. Goblet Squats

3×12, 10, 8 each leg

B. Lunges

3×20 [total]

Superset C:

A. Curl to Press

3×12, 10, 8 each arm

B. Dips

3×15

Superset D:

A. Wide Grip Pulldowns

3×12, 10, 8

B. Pull Ups

3×10

Ranger D&D Workout Routine: Long Weighted Trek or Endurance Work

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

Scout 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:

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

Ranger D&D Workout Routine: Hunter Scout Full Body C

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

2×25 Butt Kicks

Workout: 

Superset A:

A. Chest Press

3×12, 10, 8

B. Explosive Push Ups

3×25

Superset B:

A. Leg Press

3×12, 10, 8

B. Jump Squats

3×20

Superset C:

A. Thrusters

3×12, 10, 8

B. Skull Crushers (Bodyweight)

3×15

Superset D:

A. Kettlebell (or DB) Deadlifts

3×12, 10, 8

B. Wide Pull Ups

3×10

Ranger 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

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