Darth Vader Workout: Train to Become Anakin Skywalker!

Last updated on October 2nd, 2024 at 06:24 pm

It was brought to my attention that you guys NEED a full Darth Vader Inspired Workout added into our Star Wars Inspired Workouts.

We have had a jump rope circuit hit the site, and a handful of other Star Wars characters, but I am actually in agreement that this one is much needed.

We actually also have a fun Benchmark Circuit Test inside Plus Ultra that’s inspired by Darth Vader – but that still doesn’t do the justice he deserves.

And just to be clear before we get into this one: we’ll be training with weights to get strong – so if you want a bodyweight routine, you’ll want to head into the Calisthenics Workouts and choose from there (Luke is in there, by the way).

Darth Vader Stats:

Real Name: Anakin Skywalker

Height: 5’11

Weight: 195 lbs.

Series/Comics: Star Wars

Powers: Yes

Darth Vader is actually around average height, and 6’8 if we base it on his suit height.

At 5’11 his 195 pounds actually makes him pretty heavy, which I’m surprised by, because he comes in at 232 with the suit on.

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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Darth Vader 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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Darth Vader 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 Darth Vader I’ll be pulling right from his Wiki Fandom pages just to make sure we’re giving him the full scoop we give all our characters.

Here’s how they start us off:

Darth Vader, born Anakin Skywalker, is the secondary antagonist of the Star Wars franchise.

He was a high-ranking Jedi Knight who fought for the Galactic Republic and also “the Chosen One”, the prophesied individual who would destroy the Sith and bring balance to the Force. However, by the end of the Clone Wars, he turned to the dark side and would become a powerful Sith Lord in service to the newly-risen Galactic Empire.

He is the former Padawan of Obi-Wan Kenobi, the former Jedi master of Ahsoka Tano, the final Sith apprentice of Darth Sidious, the husband of Padmé Amidala, the father of Luke Skywalker and Leia Organa, and the grandfather of Ben Solo/Kylo Ren. In the Legends continuity, he is the father-in-law of Mara Jade Skywalker, the grandfather of Jacen Solo/Darth Caedus, Jaina Solo, Anakin Solo, and Ben Skywalker, the great-grandfather of Allana “Amelia” Solo, and the ancestor of Nat Skywalker, Kol Skywalker, and Cade Skywalker.

The fun is going to start when we actually make our way into his powers and abilities.

We’ll skip his appearance section, and move right into it.

Here’s how they start off breaking down his force powers:

The Force: As the Chosen One, Darth Vader was born with an immensely powerful connection to the Force, stronger than any known Force user ever in history. Despite his injuries after burned alive on Mustafar, Vader still became one of the most powerful Force users, and the pain and isolation of his situation let him more easily tap into the dark side. After his cybernetic reconstruction, Vader’s connection to the Force was strengthened considerably, to the point where his master Sidious complimented him as “unparalleled”.

They go on to talk about his force choke, mind probe, mind control, and more – but for the sake of this breakdown we’ll be ending there and moving into other abilities.

Here’s what they tell us about his Cyborg Physiology, being that it’s relevant to his strength level:

Cyborg Physiology: As a cyborg, Vader was physically stronger than most other sentient beings, enough that he can hold the pressure of several tons to effortlessly lift the weight of a grown man or crush bone with his fist. Vader uses this to his advantage in lightsaber combat; he uses his immense strength to easily subdue, restrain and overpower his opponents. With his cybernetic legs, he can leap great long distances. Even with a missing hand, Vader was able to lift Palpatine with no strain and take on his Force lightning. However, due to his bionics (Vader’s permanent life support) and the extent of his injuries (some of which never healed) meant that Force lightning could damage his systems.

And, of course, they also go on to discuss his Lightsaber Skills:

Lightsaber Skills: Vader was extremely skilled in lightsaber combat and an exceptionally formidable duelist. However, his armored suit seemed to somewhat limit his mobility. Nevertheless, Vader still became one of the greatest lightsaber duelists in the history of the galaxy. He specialized in using his skills, weight, endurance and sheer brute strength to overwhelm his opponents into confusion or exhaustion. After becoming a cyborg, Vader lightsaber skills improved to the point of mastery where he also included elements of all seven forms in his personal variant of Form V. Vader also regained some of his old agility, and his blade work became brutally effective. His lightsaber skills are only rivaled by his son Luke Skywalker.

But it also gets interesting when we start considering the abilities that come from his force amplification.

Here’s what his Wiki Fandom shares for that as well:

Advanced Strength: Vader utilizes his Force powers to amplify his physical strength, making him physically stronger than most, if not all other sentient beings. His cybernetic enhancements also allow him additional strength to overpower other individuals with far greater ease.

Advanced Durability: Vader utilizes his Force powers to amplify his physical durability, making him physically immune than most, if not all damage. His cybernetic enhancements also allow him additional protection due to the durasteel alloy and Mandalorian iron-infused fabric, the armor is capable of withstanding plenty of punishment like tanked blaster bolts, point-blank explosions, fire, and even hits from lightsabers and left the battle with only minor scratches. Because of the constant pain killers fed by the suit as well as having his nerves’ senses of touch dulled, Anakin can withstand monstrous levels of pain and keep fighting.

Which makes this one all the more fun by knowing just how strong Vader is.

That means the goals for our Darth Vader Inspired Workout are:

• Darth Vader’s Cyborg Physiology Strength
• Darth Vader’s Force Power Strength Amplification
• Darth Vader’s Lightsaber Skills and Mobility

This one is going to be pretty high volume.

So if you’re a beginner you may want to start with The Beginner Behemoth Workout and build your way up to it.

That said, you can also scale this one down a bit by cutting down on some of the overall volume – but either way comes down to your own comfort level.

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Darth Vader Workout Routine

Training Volume:

4-6 days per week

Explanation:

I’m not going to lie: this workout feels weird being programmed for Darth Vader, but I wanted to play towards his cyborg qualities and build it around him being insanely strong, while also playing into his mobility and lightsaber abilities. For that reason we have a hybrid strength system that revolves around a heavy weightlifting split, but also plays into calisthenics training as well.

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.

Darth Vader Workout: Sample Schedule

Monday: Sith Hybrid Chest and Triceps

Tuesday: Sith Hybrid Legs, Calves and Core

Wednesday: The Chosen One Circuit Test

Thursday: Sith Hybrid Shoulders, Traps and Core

Friday: Sith Hybrid Back and Biceps

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

Sunday: Rest Day

Darth Vader Workout: Sith Hybrid Chest and Triceps

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 Assassin Core:

Hollow Hold

3×30 seconds

Sit Ups

3×20-30

Lying Leg Raises

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Darth Vader Workout: Sith Hybrid Legs, Calves and Core

Compound Lift:

Back Squat

5×15, 12, 10, 8, 5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Double Unders

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Optional Assassin Core:

L-Sit Hold

3×30 seconds

Cable Crunches

3×20-30

Russian Twists

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Darth Vader Workout: The Chosen One 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!)

The Chosen One Circuit Test: Complete 3 Rounds for Time

800M Run

20 Kettlebell Swings

15 Push Ups

10 Sit Ups

5 Wall Climbs

Darth Vader Workout: Sith Hybrid Shoulders, Traps and Core

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

Lateral Raises (Light)

3×20-30

Kettlebell Swings

3×20-30

Optional Assassin Core:

Superman Hold

3×30 seconds

Sit Ups with Twist

3×20-30

Hanging Knee Raises with Twist

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Darth Vader Workout: Sith Hybrid Back and Biceps

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

Cable Rows

3×15-20

Optional Assassin Core:

Plank Hold

3×60 seconds

Bicycle Crunches

3×30-50

Hanging Leg Raises

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Darth Vader 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

Darth Vader 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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