Gragas Workout: Train to Get Massive like The Rabble Rouser!

Last updated on September 4th, 2024 at 04:44 pm

There are a ton of jacked characters we could bring in from League of Legends (and have within our Riot Games Inspired Workouts), but I just can’t continue without Gragas

I was a Gragas main for a LONG time, so it only feels right I let him represent the massive characters inside our workout databases.

We’ve already had Braum, so if you want that physique instead of what we’re aiming here with Gragas, that’s completely understandable – but hopefully you’ll stick around for some heavy weight training.

And a lot of eating, of course.

I probably should have to say this, but we will NOT be putting this one inside our Calisthenics Workouts…

Gragas Stats:

Real Name: Gragas

Height: 7’2

Weight: 735 lbs.

Video Game: League of Legends

Powers: Yes

Gragas is ginormous; even big enough to be considered a behemoth among our Anime Workouts Database.

That said, we won’t be looking to be 700+ pounds…

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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Gragas 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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Gragas 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 Gragas I’ll be pulling right from his Wiki Fandom page, starting with his background section here:

One night, when he had drained all the kegs and was left wanting, Gragas was struck by a thought rather than the usual barstool: why couldn’t he brew himself something that would finally get him truly drunk? It was then that he vowed to create the ultimate ale.

Gragas’ quest eventually brought him to the Freljord, where the promise of acquiring the purest arctic water for his recipe led him into uncharted glacial wastes. While lost in an unyielding blizzard, Gragas stumbled upon a great howling abyss. There he found it: a flawless shard of ice unlike anything he had ever seen. Not only did this unmelting shard imbue his lager with incredible properties, but it also had a handy side effect – it kept the mixture chilled at the perfect serving temperature.

More importantly, they also break down his appearance section.

And while it may be obvious, I like it far too much to not share it:

Gragas is an enormous man: tall, muscular, and immensely fat. He has fair skin and orange hair. Though he is severely balding, he has long hair growing from the back and sides of his head. He also has a large beard and mustache, braided and tied off with metal bands. He has various white tattoos of simple, curved symbols on his arms, torso, and head. He also bears numerous scars across his body. He usually wears little more than a tattered loin cloth and is often seen carrying a massive wooden barrel under one arm.

Now that’s what I’m talkin’ about!

They even go on to share information about his abilities.

With the last bit being the most important:

Iceborn Physiology: While the reason for an outsider to the Freljord to be able to touch True Ice is unknown, Gragas is able to use the magical ice properties as a special touch to his already legendary brew. Being able to touch True Ice effectively makes him one of the Iceborn.

Master Brewer: Gragas ale is known far and wide, even across the borders of the Freljord. It is clear he is not some amateur brewer able to discern a true drink from a forgery.

Superhuman Strength: Gragas has an extremely strong physic. He is taller then most Humans, his head barely staying below most ceilings. He is described as having extremely muscular arms, the size of tree trunks. When throwing barrels against a wall, he is able to destroy it by sheer force alone.

Which makes the objections of this workout pretty clear.

The goals for our Gragas Inspired Workout are:

• Gragas’ Massive Muscular Aesthetic
• Gragas’ Superhuman Strength
• Gragas’ Incredible Mass

This one will be heavy, and likely not for beginners – so if you check it out and it seems a bit daunting you can start with The Beginner Behemoth Workout or any of our other Beginner Workouts to get started.

That said, you can also scale down the weight and try to dive right in if you’d like to as well.

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Gragas Workout Routine

Training Volume:

4 days per week

Explanation:

For this one we’re going to be using a 4 day powerlifting split and then I’ll be sharing additional resources if you’d like to step it up a notch and tack on anything else (although they won’t be inherently optimal for the powerlifting split we’re working around).

Want To Upgrade This Workout?

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Gragas Workout: Sample Schedule

Monday: Iceborn Upper Body A

Tuesday: Iceborn Lower Body A

Wednesday: Rest Day

Thursday: Iceborn Upper Body B

Friday: Iceborn Lower Body B

Saturday: Rest Day

Sunday: Active Rest Day

Gragas Workout: Iceborn Upper Body A

Warm Up: 

10 Minutes Incline Walk or Dynamic Warm Up

Main Lifts:

Bench Press

5×5

Wide Grip Pull Ups (or Lat Pulldowns)

4×10

Incline Dumbbell Press

3×10

Bent Over Barbell Rows

4×10

Optional Accessory Lifts:

Tricep Pushdowns

3×10

EZ Bar Curls

3×10

Gragas Workout: Iceborn Lower Body A

Warm Up: 

10 Minutes Incline Walk or Dynamic Warm Up

Main Lifts:

Back Squats

5×5

Romanian Deadlifts

4×10

Hamstring Curls

3×10

Quad Extensions

4×10

Optional Accessory Lifts:

Seated Calf Raises

3×20

Hanging Leg Raises

3×20

Gragas Workout: Iceborn Upper Body B

Warm Up: 

10 Minutes Incline Walk or Dynamic Warm Up

Main Lifts:

Overhead Press

5×5

Pull Ups (or Pulldowns)

4×10

Close Grip Bench Press

3×10

Single Arm DB Rows

4×10 each arm

Optional Accessory Lifts:

Overhead Tricep Extensions

3×10

Preacher Curls

3×10

Gragas Workout: Iceborn Lower Body B

Warm Up: 

10 Minutes Incline Walk or Dynamic Warm Up

Main Lifts:

Deadlifts

5×5

Front Squats

4×10

Leg Press

3×10

Bulgarian Split Squats

4×10

Optional Accessory Lifts:

Calf Raise on Leg Press

3×10-15

Cable Crunches

3×15-20

Gragas 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

Gragas 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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