Warlock Workout and Diet [Dungeons and Dragons Inspired]

Last updated on July 20th, 2022 at 07:37 am

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

We’ve been getting a new class every single week and now we’ve hit a bunch, so I figured it was time to switch it up a bit and have some fun with Warlock.

So far we’ve had a bunch of classes that train hard with either calisthenics or weights with a goal, or sub goal, in mind to get shredded and gain some kind of strength.

Strength, as we’ll learn in our breakdown below, is actually one of our Warlocks dump stats – which will give us a much different approach for this one.

This seems like a fun way to celebrate the addition of our D&D mini database within our larger Workout Database now that we have half a dozen of our classes for you guys to jump around between.

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).

Warlock Information:

Inspired By: Dungeons and Dragons

Goal: Charisma (Aesthetics)

Introduction to the Warlock Class (from RPG Bot):

The Warlock is likely the easiest of any spellcaster to play. You get only a handful of spell slots at a time, and never have to juggle multiple spell slot levels. Warlocks have a liGst of spells known, so you don’t need to worry about changing your spells on a daily basis. Warlocks also get the most powerful damage cantrip in the game, giving them a solid, reliable option for damage output in between your big spells.

At the same time, the Warlock is one of the most customizable classes in the game. You get two major decision points with your Otherwordly Patron (the Warlock’s Subclass) and your Pact Boon, plus spells known and a pile of Eldritch Invocations. This wide degree of customization makes it easy to play warlocks back-to-back with very little overlap in your builds.

The Warlock typically fills the party’s Wizard-equivalent role, offering options as a Controller and Striker, and with some minor investments the Warlock can also serve as the party’s Face. The Warlock falls a bit short in terms of Utility spell options compared to similar spellcasters, but that can be mitigated with Pact of the Tome and a few Invocation choices if your party can’t compensate for that shortcoming. The Hexblade subclass also offers the ability to serve as a Defender, though Hexblades still lean more toward damage output than durability.

Extra Notes (from Ability Scores):

Charisma is all you need unless you’re going for Pact of the Blade and not also taking Hexblade for some reason.

I’m going to talk about all of this in our workout routine research section below, but I do want to point out that for Warlock’s we’re going to be working around ONE specific goal, no side goals.

For that the focus is Charisma, which is sometimes seen as a downfall to the Warlock class considering they need it for their builds but it’s often ignored by other players/classes.

We’re going to be using it to our advantage here!

But, I’ll break that down more below.

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Warlock 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…

Warlock Inspired Diet and Nutrition [For Fun]

For our Warlocks I mentioned that our main goal is going to be building around our Charisma.

If we jump into our Dungeons and Dragons Fandom we can learn that Charisma does this for us:

Charisma measures a character’s force of personality, force of will, persuasiveness, personal magnetism, ability to lead, and physical attractiveness. This ability represents actual strength of personality, not merely how one is perceived by others in a social setting. Charisma is most important for paladins, sorcerers, and bards. It is also important for clerics, since it affects their ability to turn undead. Every creature has a Charisma score.

And, Game Out Online tells us this regarding our strengths as a Warlock:

Warlocks’ abilities are focused around Charisma, which is a stat commonly ignored by other classes. This makes them a reliable party spokesperson.

I talked about this a bit above, but we’re going to be using it as a twist to our nutrition and training style here.

Since we’re focusing in on our Charisma as a Warlock, we’re going to be the Face of our party as well, and in this case we’re going to really push the focus of our overall aesthetics.

That means we want to be mighty fine looking Locks.

So instead of giving you some extra nutrition guidelines like Paleo, Mediterranean, Nordic, or even Carnivore to build your class around (which is really just another layer of complication, but fun when added into our classes for roleplay reasons); I’m going to be having you build your diet entirely around aesthetics!

For that reason you’re going to want to:

1. Eat in a Caloric Deficit if your goal is to lose weight/tone muscle.
   1. Eat in a Calorie Surplus if your goal is to gain weight/build mass.
2. Adopt the 4-Tier Nutrition System we use here at SHJ to have the most effective and efficient diet planning (without sacrificing your life).

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.

And you can find the full 4-Tier-Nutrition System right in our Nutrition Pillars.

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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Warlock 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 we’re getting into some more fun stuff.

As I mentioned above: the goal of our workout (and diet) is to build our Lock around Charisma, and in that case we’re going to be the Face of our party and work entirely around aesthetics with this one.

To really emphasize it: we’re trying to be one good looking Lock!

With that said, I’ll still be breaking down some more information about the Warlock Class like I’ve done with our other classes before we do anything else, starting with what we have from our Forgotten Realms Wiki Fandom page:

A warlock was an arcane spellcaster who gained power through pacts with powerful entities, most commonly devils, elder evils of the Far Realm, fey, or demons. These pacts allowed warlocks to channel powerful abilities of arcane might that would otherwise be closed to them.

If we then move onto RPGBot we can lean more about their abilities and where we’ll want to be spending points.

As we know, Strength is a dump stat, and something we’re not necessarily focusing on.

They have a short section intro, but I’ll be breaking it down a bit more:

Charisma is all you need unless you’re going for Pact of the Blade and not also taking Hexblade for some reason.

And they give Charisma 4 Stars (our of 4 on scale of importance for stats), telling us it’s for “Spells”.

One thing I do want to tackle is the fact that we KNOW Charisma is not just for attractiveness. We know it’s an overall measure of personality and natural force of social skills….BUT, for the sake of building a workout routine and diet around our class, we’re aiming it to be for aesthetic purposes.

Here’s a mention of that from Fandom Spot:

Some people seem to think that charisma is a measure of a person’s natural attractiveness, but this is a false stereotype. Charisma does not have anything to do with how physically attractive a character is. D&D 5e does not have a way to capture physical attractiveness through rules or mechanics – instead, players are encouraged to flavor their character’s physical qualities using their imagination.

Now, not to fall into that stereotype, but this is just us having some fun and building our Warlock Class both to be STRONG with Charisma needed for our skills, while doing all the work we can within a workout to be the Face of our party.

Are you ready?

That means we’re going to be working around the most efficient and effective training system we could possibly utilize, aiming for aesthetics as our goal and motivator.

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Warlock D&D Workout Routine

Training Volume:

3+ days per week

Explanation:

The main basis of this workout is 3 days a week that you HAVE to accomplish for your aesthetics. The other two are optional if you want to supplement some more fat burn cardio or take a fun Charisma Circuit Test that I made for us Locks. If you want to just complete the 3 days, that’s fine, I recommend getting some movement in, or even tracking steps on the remaining days of the week just to help get closer to your goal.

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.

Warlock D&D Workout Routine: Sample Schedule

Monday: Face of Party Charisma Full Body A

Tuesday: Charisma Circuit Test

Wednesday: Face of Party Charisma Full Body B

Thursday: Spellcasting Endurance Work

Friday: Face of Party Charisma Full Body C

Saturday: Active Rest Day

Sunday: Rest Day

Warlock D&D Workout Routine: Face of Party Charisma Full Body A

Warm Up: 

15-45+ Minutes of Varied Cardio

Complete 15, 30, 45, or even 60 Minutes of Cardio depending on how heavy a focus you have in fat loss.

Workout:

Incline Bench Press

3×12, 10, 8

Cable Rows

3×12, 10, 8

Dumbbell Front Raises

3×12, 10, 8

Leg Press

3×12, 10, 8

Accessory Aesthetic Lifts:

Alternating DB Curls

3×10 each arm

Tricep Cable Pushdowns

3×10

Optional Core Work: 

Cable Crunches

3×20

Hanging Leg Raises

3×20

Warlock D&D Workout Routine: Charisma 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!)

Charisma Circuit Test: Complete 2 Rounds

Run 800 Meters (Half a Mile)

30 Dumbbell Deadlifts

25 Second Plank

20 Goblet Squats

15 Curl to Press

10 Push Ups

Warlock D&D Workout Routine: Face of Party Charisma Full Body B

Warm Up: 

15-45+ Minutes of Varied Cardio

Complete 15, 30, 45, or even 60 Minutes of Cardio depending on how heavy a focus you have in fat loss.

Workout:

Cable or DB Chest Flys

3×12, 10, 8

Wide Pulldowns

3×12, 10, 8

Overhead Press

3×12, 10, 8

Squats (Goblet, Hack, Smith Machine, etc.)

3×12, 10, 8

Accessory Aesthetic Lifts:

Preacher Curls

3×10

Tricep Cable Kickbacks

3×10 each arm

Optional Core Work: 

Sit Ups

3×20

Russian Twists

3×20

Warlock D&D Workout Routine: Spellcasting 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

Warlock D&D Workout Routine: Face of Party Charisma Full Body C

Warm Up: 

15-45+ Minutes of Varied Cardio

Complete 15, 30, 45, or even 60 Minutes of Cardio depending on how heavy a focus you have in fat loss.

Workout:

Hammer Strength Press

3×12, 10, 8

DB or BB Deadlifts

3×12, 10, 8

Barbell or DB Shrugs

3×15, 12, 10

Weighted Lunges

3×12, 10, 8

Accessory Aesthetic Lifts:

Alternating DB Hammer Curls

3×10 each arm

Overhead Tricep Extension

3×10

Optional Core Work: 

Weighted Crunches

3×20

Lying Leg Raises

3×20

Warlock 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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