Berserker Workout: Train like The Fate Series Behemoth!

We’re bringing in another behemoth, and this time he’s from our Fate Series. 

More specifically Fate/Stay Night – and, spoiler alert – we’ll also be getting his master this week as well 

I started trickling in a couple characters here and there for our Fate Inspired Workouts and then you guys flooded the request form with so many characters that now it has exploded to already hitting our tenth character this week.

We’ve already had our behemoth Iskandar and a good variety of characters from muscular to female all the way to lean and toned – so the Fate Series actually comes as one that makes it perfect for The SHJ Army overall.

Berserker Stats:

Real Name: Heracles (Hercules)

Height: 8’3

Weight: 685 lbs.

Comics: Fate/Stay Night

Powers: Yes

Berserker is absolutely humongous. 

He EASILY joins our behemoths among our Anime Workouts Database and becomes one of the largest male anime characters we’ve seen to date.

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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Berserker 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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Berserker 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 start us off I’ll be pulling right from Berserker’s Wiki Fandom page, starting with a very brief bio section to at least give us a bit of background before we get into exactly what we’ll be using to build out this routine.

Here’s how they kick it off:

Berserker is the Berserker Class Servant of Illyasviel von Einzbern in the Fifth Holy Grail War of Fate/Stay Night.

His powers and abilities section provides an insane amount of information, so I also want to give a brief bit from his identity section which is also relevant to his overall appearance and the massive physique we’ll need to be training around:

Berserker is Heracles, the greatest hero in Greek mythology. He was a demi-god born f over a small matter during his childhood, so he lived as a shepherd afterward to calm his temper. He thus became a splendid man who accomplished several great deeds that caused the King of Thebes to grant Heracles his daughter, Megara. They had two children, and he earned the right to succeed the king. He was both young and strong and it seemed that there was no match for him among humans.

Now, Hercules makes it a bit more clear for us.

And then we’ll kickstart his abilities section with a short piece of the intro here:

Heracles is an exceptional Heroic Spirit, considered to be the most famous of all Heroic Spirits by Illya and close to the strongest of them. He, as the most famous hero of Greek mythology, is undoubtedly an A-rank Servant who can be assumed to have mostly A-rank abilities from reputation alone, likely the strongest in the Holy Grail War in regards to fame. Illya believes there should only be one or two others in existence capable of matching him. He can be said to be on par with Cú Chulainn and King Arthur when all are summoned in Europe, and unlike the other two who would obtain the height of their abilities in their home countries’ Cultural Spheres, his own fame is such that he will display excellent strength throughout all of western Europe and Greece. Being stout of heart, body, and mind, he an excellent warrior who has mastered all weapons. He displays qualifications corresponding to six classes, Saber, Archer, Lancer, Rider, Assassin, and Berserker, only lacking the necessary knowledge and skills in magecraft to be Caster. Being specialized with the bow, the Archer class is the class with the greatest compatibility to display his true abilities, a “ranger” class that would be comfortable to he who overcame many trials with knowledge and resourcefulness. Rin Tohsaka mentions that one Noble Phantasm she thinks he would likely normally carry would be the Bow of Hydra, Qualifying for the Saber class with ease, he would best be able to display his “glorious, exquisite swordplay” and Nine Lives.

When they move down into his combat skills they also have a ton of information to share.

So, to keep this article from getting out of control I’ll pull the initial snippet from there as well:

Berserker possesses none of the rationality or concepts like notions of detailed tactics of his normal very adept and skilled self. He is an existence that can only utterly defeat the enemy from the front as directed by Ilya while leaving everything to his physical ability and brandishing his weapon to strike. Even in this state, he still manages to demonstrate hand-to-hand combat abilities superior to every Servant. Although he lacks technique, his abilities are so beyond normal standards in power and speed that there is no room for the idea in the first place. “Technique” in battle is something invented by humans to compensate for their natural weaknesses, so such is unnecessary for he who possesses none. Despite his monstrous size, he has the highest rank of Agility, so cornering him in battle is difficult. With the Noble Phantasm God Hand providing great defense against attacks, he is able to fight without even thinking of defense.

Our goals for our Berserker Inspired Workout are:

• Berserker’s Massive Muscular Physique
• Berserker’s Monstrous Strength and Speed
• Berserker’s Endurance and Combat Skills

Our priority is going to be mass and strength, so you have to be ready to lift heavy with high volume and progressive overload.

This will also be at a volume level that would be much more geared for intermediate to advanced lifters, so if that’s not you I recommend scaling down to start or even starting with our Beginner Behemoth Workout instead.

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Berserker Workout Routine

Training Volume:

4-5 days per week

Explanation:

We’ve had other versions of Hercules/Heracles on the site before so for Berserker we’re going back to one of the splits that has worked extremely well for building Hercules-like mass and strength for The SHJ Army: The Bro Split. We’ll be training 4 days a week with sessions built around our main compound lifts and then some extra endurance.

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Berserker Workout Routine: Sample Schedule

Monday: Heracles Chest and Triceps

Tuesday: Heracles Legs and Calves

Wednesday: Optional Demi-God Endurance

Thursday: Heracles Shoulders and Traps

Friday: Heracles Back and Biceps

Saturday: Active Rest Day (Or Optional Additional Work)

Sunday: Rest Day

Berserker Workout Routine: Heracles Chest and Triceps

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Barbell Bench Press

4×12, 10, 8, 5

Accessory Work:

Reverse Grip Pushdowns

3×12, 10, 8

Cable Chest Flys

3×15

Seated DB Overhead Tricep Extension

3×12

Incline Dumbbell Bench Press

3×15, 12, 10

Weighted Dips

3×12

[Optional] Demi-God Endurance Work:

20-60 Minutes of Varied Cardio

Berserker Workout Routine: Heracles Legs and Calves

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Back Squats

4×12, 10, 8, 5

Accessory Work:

Hamstring Curls

3×12, 10, 8

Quad Extensions

3×15

Seated Calf Raises

3×12

Bulgarian Split Squats

3×15, 12, 10

Hanging Leg Raises

3×20

[Optional] Demi-God Endurance Work:

20-60 Minutes of Varied Cardio

Berserker Workout Routine: Demi-God 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

Berserker Workout Routine: Heracles Shoulders and Traps

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Overhead Press

4×12, 10, 8, 5

Accessory Work:

Barbell Shrugs

3×12, 10, 8

DB Shoulder Front Raises

3×15

Upright Rows

3×12

Kettlebell Swings

3×15, 12, 10

Weighted Sit Ups

3×20

[Optional] Demi-God Endurance Work:

20-60 Minutes of Varied Cardio

Berserker Workout Routine: Heracles Back and Biceps

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Barbell Deadlifts

4×12, 10, 8, 5

Accessory Work:

Preacher Curls

3×12, 10, 8

Reverse Cable Flys

3×15

Cable Rows

3×12

Wide Grip Pulldowns

3×15, 12, 10

Weighted Chin Ups

3×10

[Optional] Demi-God Endurance Work:

20-60 Minutes of Varied Cardio

Berserker 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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