Last updated on October 2nd, 2024 at 06:25 pm
We can’t grow our League of Legends Inspired Workouts without our favorite behemoth: Braum!
We’ve actually been growing our entire Riot Arcane Games Workout Database, with the newest addition of our first Valorant character Jett last week; and you guys are already asking for more.
So I figured before even more requests start flooding in for Valorant characters I better get Braum in here to make sure he secures his spot.
If it’s not immediately obvious: this workout is NOT going to be landing within our calisthenics workouts. We’ll be lifting heavy weights with a ton of volume to become massive like Braum.
And even then there’s no way we’re going to magically grow to be bigger than gargantuas like Yujiro Hanma; which Braum is.
Braum Stats:
Real Name: Braum
Height: 7’5
Weight: 610 lbs.
Video Game: League of Legends
Powers: Yes
As I mentioned above, Braum is gigantic.
His 7’5 frame makes him one of our largest characters, well up their with One Piece characters we’ve seen in our Anime Workouts Database.
Wolverineย was the shortest spot among comic characters weโve seen at 5โ3, prior to theย Teenage Mutant Ninja Turtlesย coming in at 5โ2, (andย Gimliย even shorter) โ butย Damian Wayneย (Robin) is only 5โ4.ย ย Gokuย isnโt that tall either, though, standing only 5โ7, withย Miles Moralesย only an inch above him.
One Punch Manย falls in at 5โ9 right there withย Ryu,ย Nightwingย at 5โ10, and thenย Spider-Man,ย Daredevil, andย Green Arrowย coming in around 5โ11 andย Beastย joining them.
Weโve hadย Supermanย and Eddie Brockโsย Venomย at 6โ3, andย Captain America,ย Scorpionย andย Batmanย at 6โ2, and Carnage at 6โ1.ย Thorย andย Cyborgย are towering over them at 6โ6,ย Thanosย andย Kingย right there with them at 6โ7,ย Baneย at 6โ8, andย Deathstrokeย right below at 6โ5, andย Black Mantaย at 6โ4.
Ronanย andย Sagatย are 7โ5, andย Doomsdayย came in at 8โ10, and I doubt any characters are touching that anytime soon.
But, donโt worry if youโre not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Braum 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 donโt think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You canโt out train your diet, so I want to still give some pillars for nutrition.
You can start by checking outย The Nutrition Pillarsย on the site, but Iโll break down some more information for you guys as well.
Guys likeย Dwayne Johnsonย andย Kevin Hartย incorporate 80/20 dieting with big weekly cheat meals,ย Hugh Jackman,ย Tom Hopper,ย Benedict Cumberbatchย andย Terry Crewsย utilizeย intermittent fastingย (something I use daily as well),ย Ariana Grande,ย Mustafa Shakirย andย Madelaine Petschย areย vegans,ย Brandon Routhย andย Frank Grilloย opt forย paleo, and tons of others utilize their own variations as well.
Itโs all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is whatโs important.
Which is why ourย Academyย 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?ย Check this out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Braum Routine Research
Weโve made it to โthe fun partโ.
And, if you donโt know by now, I say that every single time we get to the workout routine research section for character workouts.
The majority of this workout will be based around Braum’s overwhelming size, mass and strength; but I’ll also be pulling from his Wiki Fandom page for some background information.
To start us off, here’s what they share for his bio:
Blessed with massive biceps and an even bigger heart, Braum is a beloved hero of the Freljord. Every mead hall north of Frostheld toasts his legendary strength, said to have felled a forest of oaks in a single night, and punched an entire mountain into rubble. Bearing an enchanted vault door as his shield, Braum roams the frozen north sporting a mustachioed smile as big as his musclesโa true friend to all those in need.
Even in his bio section they have to make mention to his biceps and legendary strength.
We know his abilities are to disrupt the enemy team and protect his allies; but for this one we’re going to be focusing on getting massive; because without that we won’t be able to be nearly as durable as Braum.
To build on Braum’s lore a bit before we jump right into our powerlifting routine, here’s what we get from Liquipedia:
When Braum was still a boy, ice giants devastated a neighboring tribe. That tribe had long preyed upon the herds of Braumโs people, but his mother didnโt hesitate to head out across the tundra to help the survivors, bearing furs, foodstuffs, and healing supplies. At first, Braum didnโt understand why she would aid their rivalsโbut after her actions saved many lives, they became lifelong allies. He finally understood what his mother meant when she said all the Freljordโs people were a family, and from that day forth, he pledged to bring that family together.
As Braum grew, it was clear he was one of the revered Iceborn, though even among their number, his strength and ability to endure the elements were legendary. He became a local hero, rescuing children who had slipped into icy ravines, saving travelers stranded in blizzards, and protecting families from ravaging wildclaws. Whenever he appeared, people knew help had arrived. He was a figure of hope, known for his liveliness and laughter, and the easy way he made friends.
Eventually, Braum realized he was needed beyond the valleys and tundra where heโd been raised. Bidding his mother a tearful farewell, he set out to travel the Freljord.
Over the years, countless stories spread of Braumโs mighty feats and good deeds. While most had at least a kernel of truth, they grew increasingly far-fetched and mythicโsuch as the legend of how he chopped down an entire forest in a single night using only his bare hands, or how during a volcanic eruption, he saved an isolated farmstead by picking it up and carrying it to higher ground.
If it wasn’t clear: we’re training to become a gentle giant.
So the main goals of our Braum Inspired Workout are:
- Braum’s Massive Physique
- Braum’s Legendary Strength
Sweet and simple, but not easy to accomplish.
Be ready to lift HEAVY and with a lot of volume; because we’re looking to become a behemoth with this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Braum Workout Routine
Training Volume:
4 days per week
Explanation:
For this program we’re going to be using a mixture of the Juggernaut Method and Madcows 5×5 training. We’ll be hitting 5×5 training but we’ll have a fourth day devoted to overhead press like you would if you were following The Juggernaut Method, on top of the fact that we will be resting a bit more on specific lifts than we normally would for Madcow’s programming.
5×5 Explanation:
5×5 training means you’re working your way up to around 65-90% of your 1RM and then completing that for five sets of five reps. This could take 5 or so warm up sets that are not included in the programming.
The Superhero Academyย now comes with anย 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.
Braum Workout Routine: Sample Schedule
Monday: Freljord Bench Press
Tuesday: Freljord Deadlift
Wednesday: Rest Day
Thursday: Freljord Overhead Press
Friday: Freljord Back Squats
Saturday: Active Rest or Optional Bonus Resources
Sunday:ย Rest Day
Braum Workout Routine: Freljord Bench Press
Warm Up:ย
Incline Walk
10-15 Minutes
Compound Lift:
Bench Press
5×5
Accessory Work:
Chest Flys
3×12, 10, 8
Weighted Dips
4×8-12
Incline Dumbbell Press
3×15, 12, 10
Cable Pushdowns
3×15
Braum Workout Routine: Freljord Deadlift
Warm Up:ย
Incline Walk
10-15 Minutes
Compound Lift:
Deadlift
5×5
Accessory Work:
Lateral Pulldowns
3×12, 10, 8
Weighted Chin Ups
4×8-12
Cable Rows
3×15, 12, 10
Preacher Curls
3×15
Braum Workout Routine: Freljord Overhead Press
Warm Up:ย
Incline Walk
10-15 Minutes
Compound Lift:
Overhead Press
5×5
Accessory Work:
Front Raises
3×12, 10, 8
Barbell Shrugs
4×10-15
Lateral Raises
3×15, 12, 10
Push Ups
3xFailure
Braum Workout Routine: Freljord Back Squats
Warm Up:ย
Incline Walk
10-15 Minutes
Compound Lift:
Back Squats
5×5
Accessory Work:
Hamstring Curls
3×12, 10, 8
Weighted Lunges
4×8-12 each leg
Quad Extensions
3×15, 12, 10
Weighted Hip Thrusts
3×15
Braum Workout: Optional 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 SHJโฆOR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)โฆOR you can even use the HIIT resources Iโll provide.
Iโll break it down in that order:
Option One โ 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 โ Varied Cardio for 45-60 Minutes:
Split your cardio up however youโd like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three โ Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members:ย Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Braum Workout: Optional Additional Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassinโs 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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