Eren Yeager Titan Form Workout: Train for The Power of Three Titans!

I didn’t want to write any workout routines based around titan forms within our Attack On Titan Inspired Workouts Database.

BUT, you guys in The SHJ Army are relentless with the requests, so here we are.

And, to be clear, the only reason I’m cracking and giving in is because we’re going to be able to build this one around an enormous, muscular physique – and an insane amount of strength.

Which is something I can definitely be a fan of creating for you guys.

That said, we’ve also had multiple routines based around Eren Yeager in the past:

• Eren Yeager Inspired Workout (Weight Training)
• Eren Yeager Inspired Calisthenics Workout

So if you’re looking to train like Eren, but don’t want a routine based around his behemoth sized Titan form, you could start with one of those – or head into our Anime Workouts Database for hundreds of other routines.

Eren Yeager Titan Form Stats:

Real Name: Eren Yeager

Height: 15M

Weight: N/A

Anime: Attack On Titan

Powers: Yes

To be fair, we don’t really care too much how tall Eren’s Titan Form is. 

And we definitely don’t need to know the weight of his form, either.

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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Eren Yeager Titan Form 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.

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Eren Yeager Titan Form 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 Eren’s Titan Form we’re also going to obviously be learning more about Eren.

But, considering we’ve already had multiple articles covering his background and abilities as a whole, I’m going to lead off with a bit of a bio and then jump right into his Titan Form abilities.

Here’s how his Wiki Fandom starts us off:

Eren Yeager was a former member of the Survey Corps. He was the main protagonist of Attack on Titan. He lived in Shiganshina District with his parents until the fall of Wall Maria, where he impotently witnessed his mother being eaten by a Titan. This event would lead to Eren’s intense hatred towards the Titans as he swore to wipe all of them off the face of the Earth.

Soon afterward, his father, Grisha Yeager, found him and gave him the key to his basement, instructing Eren to find it at all costs and retake Wall Maria. He then injected Eren with a Titan serum.

In the year 847, Eren, Mikasa Ackerman, and Armin Arlert joined the 104th Training Corps. The three graduated with Eren ranking 5th best, and they joined the Survey Corps following the battle of Trost District.

After finding the basement and unlocking his father’s memories, Eren learned about the truth of what the Titans are, as well as the history of Eldia and Marley. Eren then vowed to free his home from their true enemy: the rest of humanity that lives across the ocean.

Eren possessed the power of three Titans. From his father, Eren inherited the Attack and Founding Titans. After eating Lara Tybur during the Raid on Liberio, he gained the War Hammer Titan as well.

This leads us off and gives us enough information on Eren, AND his Titan Form (and the power of three Titans), that I feel confident enough to move right into more about his Titan form(s).

Let’s start by going through some information about each individual Titan form being that we have never covered that information [individually] in our previous Eren articles.

Let’s start what they tell us about his Attack Titan Form:

Eren’s appearance changes quite drastically when he transformed into the Attack Titan. His height increased to 15 m, his hair grew long enough to graze his shoulders, and his tongue and ears became elongated. His facial features also underwent a transformation; he developed a prominent, hooked nose, his eyes became deeply sunken within their sockets, and his mouth took on an unusual, jagged shape that was unsuited for intelligible speech. Despite this, he was capable of howling and roaring in order to express his exhaustion and anger. In addition, he also lacked lips and flesh on his cheeks, so his teeth were exposed.

Similarly to past Attack Titan holders, Eren’s Titan form was well-proportioned and physically fit, sporting a well-defined, lean, and muscular appearance in lieu of the more common pot-bellied or emaciated appearances of regular Titans.

And from there they move onto the information about his Founding Titan:

Eren’s Founding Titan was drastically different than Ymir Fritz’s Founding Titan, or any other Titan for that matter. Initially, much of the Titan was shrouded by the steam from the Wall Titans, but its sheer size was immediately noted, towering over the horde of Wall Titans. What appeared to be the torso was devoid of flesh, resembling an enormous ribcage. The knobs of the backbone and ribs were grossly lengthened; the ribs reaching the ground while the arch of the spine extended far into the sky. The pelvis and legs were greatly undersized however, seemingly useless. Despite this, they were still taller than any Wall Titan.

Finally coming to the grand conclusion with his Pure Titan form:

Eren’s Pure Titan form was much shorter than his current Titan form. It was 4 m tall with short, rugged hair and a jagged, lipless mouth that exposed his teeth. His Pure Titan form also had a big head, elongated ears, and an overall stocky build.

If we move down into the powers and abilities section of Eren’s Wiki page we learn a lot more about each form, but for the sake of this section I’ll be pulling what we really want to know.

AKA, the things we can build this routine around:

Enhanced Strength: As a result of Eren’s Titan form being much more muscular than other Titans, he was much stronger in terms of physical strength. During his first transformation, Eren was able to decapitate a 15m Titan with a single punch and kill a 7m Titan with little effort. With both arms lost, he was also strong enough to bite into the neck of a large, abnormal Titan that ate Thomas and lift it up above his head. With enough force, Eren was able to throw the abnormal into another Titan hard enough to knock them both into a building. Against the Female Titan in the Titan Forest, Eren’s Titan form had enough physical force to leave large craters in the ground, as well as lift the Female Titan into the air with a punch. Ultimately, Eren’s greatest display of strength was when he lifted a giant boulder, albeit with difficulty, carried it across a large distance, and slammed it down to seal the hole in Trost’s gate, producing a large shock wave.

Enhanced Endurance: Perhaps Eren’s most notable trait of all was his ability to maintain levels of activity for an extended period of time. His first transformation carried on long enough to incapacitate 20 Titans in total. In battle, even after receiving massive amounts of damage from the Female Titan, Eren could carry on fighting, despite the handicaps that he suffered. He was also able to fight against the Armored Titan for a period of time and gain the upper hand. Eren’s endurance in his Titan form was enough to allow him to sustain the effort of hoisting a huge rock on his back, carry it over a large distance, and seal the hole in Trost’s gate shortly before collapsing. In Marley, Eren displayed exceptional improvement in his durability. He could transform into a Titan three times in one battle, surprising Galliard.

Which brings us right to our ultimate goals.

Our main priority goals for this workout are:

• Eren Yeager’s Titan Form Muscular & Shredded Aesthetic
• Enhanced Strength and Endurance

So be ready to train with weights as the primary training tool and then have some endurance work added in on top.

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Eren Yeager Titan Form Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be working around a PPL (Push, Pull, Legs) Split for weight training to build the strength and mass, and then we’ll have a day devoted entirely to endurance and than a final Titan Form Circuit Test that can be completed weekly as well.

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.

Eren Yeager Titan Form Workout: Sample Schedule

Monday: Attack Titan Push Day

Tuesday: Titan Form Circuit Test

Wednesday: Attack Titan Pull Day

Thursday: Founding Titan Endurance Work

Friday: Attack Titan Leg Day

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

Sunday: Rest Day

Eren Yeager Titan Form Workout: Attack Titan Push Day

Warm Up: 

10-15 Minute Incline Walk (Or Elliptical/StairMaster, etc.)

Workout:

Bench Press

4×15, 12, 10, 8

Cable Tricep Pushdowns w/ Rope

3×12, 10, 8

Weighted Dips

3×10

Seated Arnold Press

4×10

Cable Flys

3×10

Shoulder Front Raises (DB or Cable)

3×10

Eren Yeager Titan Form Workout: Titan Form 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!)

Titan Form Circuit Test: Complete 4 Rounds for Time

Run 400M

30 Kettlebell Swings

25 Push Ups

20 Sumo Deadlift KB High Pulls

15 Sit Ups

10 Goblet Squats

Eren Yeager Titan Form Workout: Attack Titan Pull Day

Warm Up: 

10-15 Minute Incline Walk (Or Elliptical/StairMaster, etc.)

Workout:

Deadlift

4×15, 12, 10, 8

Barbell Bent Over Rows

3×12, 10, 8

Weighted Chin Ups

3×10

Barbell Shrugs

4×10

Reverse Cable Flys

3×10

Preacher Curls

3×10

Eren Yeager Titan Form Workout: Founding Titan 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

Eren Yeager Titan Form Workout: Attack Titan Leg Day

Warm Up: 

10-15 Minute Incline Walk (Or Elliptical/StairMaster, etc.)

Workout:

Back Squats

4×15, 12, 10, 8

Leg Press

3×12, 10, 8

Calf Raises on Leg Press

3×10

Kettlebell Swings

4×10

Hamstring Curls

3×10

Quad Extensions

3×10

Eren Yeager Titan Form Workout: Optional Additional 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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