You guys loved that we added our Grog Strongjaw Inspired Workout last week that you went and shot in tons of requests for Percy almost immediately.
And, being that I agree that these characters are not only awesome in their own right, but also step up our Dungeons and Dragons Inspired Workouts Database to a whole new level.
For our Grog routine we obviously lifted weights to tack on a ton of goliath mass, but for this one we’ll be switching it up and adding another calisthenics workout to our growing D&D list, this time with a Vox Machina character.
Percy de Rolo Stats:
Real Name: Percy de Rolo
Height: 6’2
Weight: 178 lbs.
Animated Series: Vox Machina
Powers: Yes
Percy comes in tall and lean, around average height we’ve seen from male celebrities and superheroes – but considered above average if we compared him to male anime characters.
His 172 lbs. implies his still holds on to a decent amount of muscle on his tall frame.
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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Percy de Rolo 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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Percy de Rolo 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.
We’re used to some of our characters not having much of a breakdown when it comes to abilities (which is what we try to build our workout on the most), but we’re still going to be pulling everything we can get for Percy.
His Hero Fandom page starts us off with this:
Percival “Percy” Fredrickstein Von Musel Klossowski de Rolo III is one of the main protagonists of the adult animated fantasy series The Legend of Vox Machina, based on campaign one of the Dungeons & Dragons podcast web series Critical Role.
He is a member of Vox Machina and a human gunslinger. His family were once the rulers of Whitestone, a city within Tal’Dorei. He barely escaped alive from a coup d’état led by the Briarwoods, and now seeks vengeance for the murder of his family.
This doesn’t really tell us much about his power level or what we’ll need to be working around, but it moves us in the right direction.
Next up we can take what they tell us about his powers and abilities:
- Gunsmanship
- Intelligence
- Strength
- Speed
We’re used to having full breakdowns to go with each listed ability, but unfortunately none of Percy’s Fandom pages give more of a breakdown than this.
This also doesn’t even begin to do Percy the justice he deserves, but we’ll pull anything else we can to build this one out more.
For example, his Sexypedia shares this under his Power / One-Winged Angel section:
Percy made an unspoken deal with a demon, Orthax, to help him get revenge for the murder of his family. Percy would gain power from Orthax when he was around people he and/or Orthax had decided to get revenge upon. When this happened, Percy would become shrouded by black smoke, his eyes changed color (see Eye Imagery), and he put on a plague doctor mask. Percy doesn’t carry a bag and the mask was too big to fit in his coat, so it appears that the was materialised by Percy or Orthax in these specific moments. Orthax also helped Percy create his first gun, the Pepperbox.
For the most part this routine is going to be based on Percy’s athletic, lean physique, strength and speed.
Making the goals for our Percy de Rolo Inspired Workout as follows:
- Percy’s Lean and Toned Aesthetic
- Percy’s Strength and Speed
- Percy’s Gunslinger Nimbleness
As I mentioned earlier we’ll be using strictly calisthenics for this one, and it will be perfect for an intermediate level to jump right into.
It should also be easy to scale down for beginners or take up to a new level with some extra reps and harder variations for advanced members (though a simple progressive overload of the base routine will do far more than enough).
That said, you can also consider jumping into our Beginner Ninja Workout or one of our other Beginner Workouts if this one seems a bit too difficult for you to get started with.
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Percy de Rolo Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re working with 3 days of high intensity calisthenics revolving around 4 supersets and some cardio each day. This can be easily scaled back to three supersets per day and then you can step it up over time. We’ll also have a day devoted to endurance work and a final day each week that can be used towards our Vox Machina Circuit Test weekly, biweekly or monthly.
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.
Percy de Rolo Workout: Sample Schedule
Monday: Gunslinger Calisthenics A
Tuesday: Vox Machina Circuit Test
Wednesday: Gunslinger Calisthenics B
Thursday: One-Winged Angel Endurance Work
Friday: Gunslinger Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Percy de Rolo Workout: Gunslinger Calisthenics A
Warm Up:
30-60 Minute of Varied Cardio
Options: Run, Walk, Jog, StairMaster, Elliptical, Bike, Row, etc.
Consider switching it up between a few every 10-20 minutes or so.
Calisthenics Workout:
Superset One:
A. Clap Push Ups
3×20
B. L-Sit Hold
3×30 Seconds
Superset Two:
A. Air Squats
3×20
B. Superman Hold
3×30 Seconds
Superset Three:
A. Dips
3×15
B. Hollow Hold
3×30 Seconds
Superset Four:
A. Pull Ups
3×10
B. Plank Hold
3×60 Seconds
Percy de Rolo Workout: Vox Machina 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!)
Vox Machina Circuit Test: Complete 3 Rounds for Time
400M Run
30 Push Ups
20 Sit Ups
15 Dips
10 Hanging Leg Raises (or Lying)
5 Chin Ups
Percy de Rolo Workout: Gunslinger Calisthenics B
Warm Up:
30-60 Minute of Varied Cardio
Options: Run, Walk, Jog, StairMaster, Elliptical, Bike, Row, etc.
Consider switching it up between a few every 10-20 minutes or so.
Calisthenics Workout:
Superset One:
A. Decline Push Ups
3×25
B. Superman Hold
3×30 Seconds
Superset Two:
A. Glute Bridges
3×20
B. Hollow Hold
3×30 Seconds
Superset Three:
A. Plank to Push Ups
3×15
B. L-Sit Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Side Planks
3×30 Seconds Each Side
Percy de Rolo Workout: One-Winged Angel 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
Percy de Rolo Workout: Gunslinger Calisthenics C
Warm Up:
30-60 Minute of Varied Cardio
Options: Run, Walk, Jog, StairMaster, Elliptical, Bike, Row, etc.
Consider switching it up between a few every 10-20 minutes or so.
Calisthenics Workout:
Superset One:
A. Wide to Close Push Ups
3×30
B. Hollow Hold
3×30 Seconds
Superset Two:
A. Wide to Close Squats
3×20
B. L-Sit Hold
3×30 Seconds
Superset Three:
A. Skull Crushers
3×15
B. Superman Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Straight Arm Plank Hold
3×60 Seconds
Percy de Rolo 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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