Charon Workout: Become The Fire Force White-Clad Member!

I’ve been wanting to get a new character or two in our Fire Force Inspired Workouts and you guys finally boosted Charon up enough to make him a priority!

He was also the character I most wanted to prioritize for myself just for the fun of building this one out as well.

Charon is massive, but also has a ton of fun abilities for us to work around, so making a routine for him is definitely something I’ll have fun with being that I’ll be able to switch it up a bit.

Charon didn’t quite make it onto our list of the most popular Fire Force characters, BUT, he did come in at number six among our most powerful Fire Force characters of all time – which is another reason I’m sure you guys bumped him up with requests.

He’ll make an awesome addition to our Unofficial Fire Force Workout Booklet with a fun hybrid training system.

Charon Stats:

Real Name: Charon

Height: 6’7 1/2

Weight: 287 lbs.

Anime: Fire Force

Powers: Yes

Charon is a behemoth! He’s HUGE!

He comes in as one of the biggest within our Anime Workouts Database, and he is still super quick and agile on top of his mass.

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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Charon 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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Charon 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 Charon I’ll be pulling right from his Wiki Fandom page, which starts us off with a super tiny bio section here:

Charon is a former member of the White-Clad, that served as the Second Pillar’s guardian.

So short I almost didn’t even want to include it, but relevant nevertheless.

From there we can move down into his appearance section which they break down as follows:

Charon was a huge, tall, and very muscular man with lightly colored hair. He was seen wearing a blindfold branded with a red cross symbol. He wore a plain white robe in the past. Charon’s outfit resembled a martial arts uniform, similar to a kimono, with darkly-colored finger-less gloves, he also had a belt bearing the same cross symbol as his blindfold, toeless Tabi, and and exposed chest.

I would normally skip the appearance section but considering just seeing the images of a jacked physique doesn’t quite let us know how much of a behemoth he is at 6’7 and 287 lbs. – I felt it was necessary to reiterate as it will be a big piece of the puzzle while building out the workout.

Moving down into his abilities we can begin to piece everything together.

But before I break down his physical abilities I want to make sure we touch on his Pyrokinesis:

Charon had a Second Generation ability that allowed him to absorb and accumulate kinetic energy into his body from any attack that hit him. He was able to transform this stored power into thermal energy to attack with. This allowed him to both create massive explosions and withstand strong attacks from any pyrokinetics.

By transferring the energy to different parts of his body, Charon was able to cause different types of explosions with small gestures like snapping or clapping. However, Charon was unable to release and absorb energy at the same time, leaving him vulnerable to counter-attacks and damage when he unleashed this thermal energy.

There was also a limit to how much energy Charon can absorb at one time, as redirecting one of Nataku’s nuclear blasts critically exhausts him and renders him unable to fight for some time. Upon absorbing energy from massive repeated blasts from Takehisa Hinawa, his body reached its limits and he managed to redirect all of the collected energy into a blast before dying from overexertion. With his abilities, Charon had demonstrated great prowess against powerful pyrokinetic fighters like Yūichirō Kurono and Benimaru Shinmon, with the latter calling him a “monster” after proving unharmed from Benimaru’s attacks.

This isn’t relevant to our workout routine, but I do want to make sure we have a bit more of a background on him, especially considering how powerful he is…and the fact that his bio section did not do him any justice.

That said, NOW I think we’re ready for the physical abilities:

Charon was also an expert in hand-to-hand combat, capable of strong, quick strikes and grabs using his overwhelming strength and sturdy muscular frame. His blows were powerful enough to destroy a human body with minimal effort and leave craters into the ground. His body was incredibly durable, being able to recover quickly from repeated blows, a tremendous explosion, and withstand slashes from blades while showing no damage.

And with all of this I think we can really layout all of the goals for this routine.

The goals for our Charon Inspired Workout are:

• Charon’s Big and Massive Physique
• Charon’s Immense Strength and Agility
• Charon’s Body Control and Lean Aesthetic

So we are going to be lifting heavy, but we are also going to be using calisthenics and a hint of extra core work as well.

This one will be a hybrid training system to be able to become the massive but agile and lean White-Clad member.

It will be pretty intense so if you want to scale down to The Beginner Ninja Workout or The Beginner Behemoth Workout you can start there and then work your way up to this one.

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Charon Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to really get the shredded aesthetic and body control we see from Charon.

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.

Charon Workout: Sample Schedule

Monday: Second Pillar Guardian Hybrid Chest and Triceps

Tuesday: Second Pillar Guardian Hybrid Legs, Calves and Core

Wednesday: White-Clad Circuit Test

Thursday: Second Pillar Guardian Hybrid Shoulders, Traps and Core

Friday: Second Pillar Guardian Hybrid Back and Biceps

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

Sunday: Rest Day

Charon Workout: Second Pillar Guardian Hybrid Chest and Triceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Incline Dumbbell Press

5×15, 12, 10, 8, 5

Accessory Work: 

Cable Tricep Pushdowns with Rope

3×15

Hammer Strength Press

3×12, 10, 8

Dips

4×10

Chest Flys

3×12

Close to Wide Push Ups

3×30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Charon Workout: Second Pillar Guardian Hybrid Legs, Calves and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Back Squat

5×15, 12, 10, 8, 5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Cable Crunches

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Charon Workout Routine: White-Clad 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!)

White-Clad Circuit Test: Complete 4 Rounds for Time

5 Burpees

10 Curl to Press

15 V-Ups

20 Decline Push Ups

15 Second Superman Hold

10 Kettlebell Swings

5 Wall Climbs

Charon Workout: Second Pillar Guardian Hybrid Shoulders, Traps and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Overhead Press

5×15, 12, 10, 8, 5

Accessory Work: 

Barbell Shrugs

3×15

Standing Shoulder DB Front Raises

3×12, 10, 8

Handstand Push Ups

4×6-10

Sit Ups

3×20-30

Russian Twists

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Charon Workout: Second Pillar Guardian Hybrid Back and Biceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Deadlift

5×15, 12, 10, 8, 5

Accessory Work: 

Alternating Bicep Curls

3×10 each arm

Wide Grip Pulldowns

3×12, 10, 8

Chin Ups

4×15-20

High Cable Curls

3×12-15

Hollow Hold

3×30-60 seconds

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Charon 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 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

Charon 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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