It’s finally time for Diavolo to join our JoJo Inspired Workouts.
I’ve had a flurry of requests for this one, but was honestly trying to hold off until I personally caught up and met Diavolo.
That being said, I’m excited to be able to build this one out mainly around his physique.
I’ll still be adding in information about King Crimson, just like we do for our other characters, but the main basis of this routine will be to achieve a lean and toned physique like Diavolo.
Another thing to note is that this one will be a calisthenics-based workout – so if you’re looking for weight training you’re going to want to head back and find a different routine.
Either way, this one will definitely be awesome to add to our JoJo’s Workout Placement Quiz.
Diavolo Stats:
Real Name: Diavolo / Vinegar Doppio
Height: 5’7
Weight: N/A
Anime: JoJo’s Bizarre Adventure
Powers: Yes
Diavolo actually isn’t that tall. His lean, slim and toned physique makes him look like he’d be taller, but he’s actually quite short.
When compared to male anime characters he’s around average, although we definitely have some behemoths in our Anime Workouts Database, and he would be considered very short if compared to male celebrities and superheroes.
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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Diavolo 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.
Take The JoJo’s Bizarre Adventure Workout Placement Quiz Now!
Diavolo 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.
To learn more about Diavolo we’re going to be pulling right from his Wiki Fandom page, which starts off by telling us this about him:
Diavolo is the main antagonist of Part 5. He is the boss of Passione and the father of Trish Una. He commands Team Bucciarati to bring her to him whilst keeping her safe from the traitorous Squadra Esecuzioni. Diavolo is secretly the alter of Vinegar Doppio, and is a Stand User who wields King Crimson in battle.
What I really want to also learn about is his overall appearance, since that’s what we’ll be focused around achieving for this one.
We’ll still get into his abilities, but here’s how they break down his physical aesthetic:
Diavolo is a tall man with a lean and semi-muscular build. He has long hair, leopard-patterned with various spots, parted in a zig-zagging manner; the bangs of which are propped and parted slightly to the side. The rest of his hair is cut straight across at his shoulders. His shirt, hidden under Doppio’s sweater, appears to be made of complex mesh-wiring: it covers his shoulders and torso but down his back and abdomen are linked circles that are tucked under his belt, which in the back end in two~three long “coat tails”. On his arms are floral sleeve tattoos leading down to a pair of gold wristbands. He also shares a pair of studded pants and seemingly sock-less loafers with Doppio.
And I kept all the details in there for any of our cosplayers in The SHJ Army.
When we move into his Stand, King Crimson, this is what they tell us about it:
Diavolo’s Stand is King Crimson, an extremely powerful Stand with tremendous physical strength and the ability to erase time up to a 10 seconds time frame as well as predict anything that happens over the following 10 seconds. Although it has some limitations, King Crimson renders him essentially invincible in a fight as he can either foresee and counter the enemy’s actions or render them meaningless by erasing the timeframe in which they happen.
Unfortunately we won’t be learning how to erase time.
BUT, we will be using calisthenics to train to achieve Diavolo’s lean and muscular physique.
So if you’re looking to accomplish that, stay with me, because we’re about to get it done.
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Diavolo Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with 3 days of calisthenics, which will be super scalable, and then 1-2 days of endurance work to really help us lean out. I’ll also be including a Vinegar Circuit Test that you can do weekly, biweekly or monthly (and on the weeks you don’t do it you’ll add more endurance).
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Diavolo Workout Routine: Sample Workout Schedule
Monday: King Crimson Calisthenics A
Tuesday: Vinegar Circuit Test
Wednesday: King Crimson Calisthenics B
Thursday: Lean Muscle Endurance Work
Friday: King Crimson Calisthenics C
Saturday: Active Rest
Sunday: Rest Day
Diavolo Workout Routine: King Crimson Calisthenics A
Warm Up:
10-15 Minutes Varied Cardio
Workout:
Push Ups
3×20
Chin Ups
3×10
Dips
3×15
Australian Rows
3×10
Pike Push Ups
3×10
Toes to Bar (or Knees to Elbow)
3×15
Diavolo Workout: Vinegar 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!)
Vinegar Circuit Test: Complete 3 Rounds For Time
50 Boxer Skips
25 Push Ups
50 Boxer Skips
20 Jumping Lunges [total]
50 Boxer Skips
15 Plank to Push Ups
50 Boxer Skips
10 Pull Ups
Diavolo Workout Routine: King Crimson Calisthenics B
Warm Up:
10-15 Minutes Varied Cardio
Workout:
Air Squats
3×20
Lunges
3×10 each leg
Box Jumps
3×15
Bulgarian Split Squats
3×10 each leg
Side Lunges
3×10 each leg
V-Ups
3×15
Diavolo Workout: Lean Muscle Endurance Training
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
Diavolo Workout Routine: King Crimson Calisthenics C
Warm Up:
10-15 Minutes Varied Cardio
Workout:
Decline Push Ups
3×15
Pull Ups
3×10
Dips
3×15
Close Grip Underhand Grip Australian Rows
3×10
Incline Push Ups
3×10
Plank Hold
3×60 seconds
Diavolo Workout: Optional 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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