Grog Strongjaw Workout: Train like Vox Machina Barbarian/Fighter!

Last updated on December 11th, 2024 at 06:47 pm

We have a fully loaded mini-database of Dungeons and Dragons Inspired Workouts and now it’s time to bring in some Vox Machina inspired routines to join them. 

First up to start us off is the goliath barbarian/fighter himself: Grog Strongjaw.

With Vox Machina doing as well as it has been you guys began flooding the request form with some specific workouts from the characters and I have to agree.

Plus, it gives us a chance to build some workouts on the mix of two classes like we see from our characters.

On some of our D&D Inspired Workouts I added in a mix or specific build when it was needed, otherwise I did my best to stay true to the class.

Grog Strawjaw Stats:

Real Name: Grog Strawjaw

Height: 7 to 8 feet

Weight: 280 to 340 lbs.

Animated Series: Vox Machina

Powers: Yes

We don’t have a specific height and weight for Grog Strongjaw, but we do know he’s massive.

Goliaths are half giants, which makes it obvious enough, and they generally have an average height and weight of what I listed above.

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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Grog Strongjaw 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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Grog Strongjaw 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 Grog Strongjaw I’ll be pulling right from his Wiki Fandom page starting with his bio section here:

Grog Strongjaw is a goliath barbarian/fighter and a member of Vox Machina. He is played by Travis Willingham.

When he was young, Grog was exiled from the Herd of Storms by its leader, Grog’s uncle Kevdak, for taking pity on a helpless old gnome the tribe was attacking. He was then taken in by that same gnome, Wilhand Trickfoot, and raised alongside his great-great-granddaughter Pike.

During his adventures with Vox Machina, he became the wielder of the legendary Titanstone Knuckles, acquired by taking down his uncle, to fight against the Chroma Conclave. He forged the Prime Trammels and was the wielder of the Sword of Kas in the fight against Vecna.

From there the best place to go next is his abilities section.

Here’s how they start the section off:

Grog has a few abilities that allow him to inflict more damage in combat and demoralize the enemy. The primal path of his rage is that of the berserker—his rage is a means to an end, in which his thrill is derived from the chaotic nature of battle. He later multiclassed into a Battle Master fighter similar to his uncle Kevdak, gaining use of Second Wind, the Great Weapon Fighting style, the ability to use Action Surge, and a variety of combat maneuvers.

Another big section is going to be the abilities that he gets from being a goliath, which they explain as follows:

• Mountain Born
• Natural Athlete
• Powerful Build
• Stone’s Endurance

The goals for our Grog Strongjaw Inspired Workout are:

• Grog’s Massive Muscular Physique
• Grog’s Strength and Speed
• Grog’s Endurance and Athleticism

This one is going to be pretty straightforward, training with weights and lifting to get strong and massive, while also tacking on some endurance work in there as well.

The training style is going to be perfect for intermediate lifters but also easy to scale down for beginners or up for advanced lifters.

That said, you can also start with our Beginner Behemoth Workout or even one of the other Beginner Workouts if you need to before leveling up and moving into this one.

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Grog Strongjaw Workout Routine

Training Volume:

5 days per week

Explanation:

For Grog we’re going with an enhanced Bro-Split. We’ll be lifting heavy, with our days revolving around the big four lifts, but we’ll also be tacking on supersets for intensity, some endurance work, and even a Barbarian/Fighter Circuit Test you can complete weekly, biweekly or monthly as an addon to your training regime.

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.

Grog Strongjaw Workout Routine: Sample Schedule

Monday: Goliath Bench Press, Chest and Triceps

Tuesday: Steel Deadlifts, Back and Biceps

Wednesday: Colossus Circuit Test

Thursday: Steel Overhead Press, Shoulders and Traps

Friday: Steel Back Squat, Legs and Calves

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Grog Strongjaw Workout: Goliath Bench Press, Chest, and Triceps

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

Compound: 

Incline Bench Press

4×6, 8, 10, 12

Accessory Work: 

Close Grip Bench Press

3×12, 10, 8

Pec Deck

3×12, 10, 8

Superset A:

A. Cable Pushdowns

3×10

B. Overhead Tricep Extensions (Cable)

3×10

Superset B:

A. Incline Cable Flys

3×10

B. Push Ups

3xFailure

Weighted Dips

3×5-10

Grog Strongjaw Workout: Goliath Deadlift, Back, and Biceps

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

Compound: 

Deadlift

4×6, 8, 10, 12

Accessory Work: 

Cable Rows

3×12, 10, 8

Wide Grip Cable Pulldowns

3×12, 10, 8

Superset A:

A. Alternating Bicep Curls [Dumbbells]

3×10

B. Alternating Hammer Curls [Dumbbells]

3×10

Superset B:

A. High Cable Curls

3×10

B. Wide to Close Push Ups

3xFailure

Weighted Chin Ups

3×5-10

Grog Strongjaw Workout Routine: Barbarian/Fighter 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!)

Barbarian/Fighter Circuit Test: Complete 1-2 Rounds for Time

25 Pull Ups

50 Deadlifts @135

50 Push Ups

50 Clean and Press @65

50 Box Jumps

50 Lying Leg Raises

25 Pull Ups

Grog Strongjaw Workout: Goliath Overhead Press, Shoulders, and Traps

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

Compound: 

Overhead Press

4×6, 8, 10, 12

Accessory Work: 

Barbell Shrugs

3×12, 10, 8

Upright Rows

3×12, 10, 8

Superset A:

A. Hang Cleans

3×10

B. Dumbbell Shrugs

3×10

Superset B:

A. Shoulder DB Front Raises

3×10

B. Push Ups

3xFailure

Arnold Press

3×5-10

Grog Strongjaw Workout: Goliath Back Squat, Legs, and Calves

Warm Up Cardio: 

20-45 Minutes of Varied Cardio

Treadmill Walk/Jog, Bike, Row, Swim, Elliptical, etc.

Compound: 

Back Squat

4×6, 8, 10, 12

Accessory Work: 

Leg Press

3×12, 10, 8

Seated Calf Raises

3×12, 10, 8

Superset A:

A. Hamstring Curls (or Kickbacks)

3×10

B. Quad Extension

3×10

Superset B:

A. Weighted Lunges

3×10 each leg

B. Glute Bridges

3xFailure

Cable Pullthroughs

3×8-10

Grog Strongjaw 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

Grog Strongjaw 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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