Last updated on June 29th, 2021 at 02:24 pm
After many, many requests, we’re finally getting our Doomguy Workout!
Give a guy a break, okay? There’s A LOT of requests.
We have seen a lot of other video game inspired workout routines on the site, and even a handful of military workouts as well; but somehow Doomguy / Doom Slayer is just finally making the cut.
I am excited for this one though; and not only to get all you Doom super-fans off my back!
This one will allow us to mix together a military style routine with a character that also has superhero-type abilities as well.
Which basically means: I get to program some Marine style training…but EVER HARDER!
Doomguy Stats:
Height: 6′
Weight: 180 lbs.
Real Name: N/A
Powers: Yes
Doomguy is just around average height among men we’ve seen at SHJ.
He actually falls about an inch shy, but right in the middle of two categories we tend to see.
Vegeta were tied Wolverine for 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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Doomguy Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy may get something specifically different)**
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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Doomguy 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.
The first thing we need to know about Doomguy is the fact that he is a futuristic marine, who is often referred to as: Doom Slayer, Marine, or Doomguy; though his actual name is unknown.
Giant Bomb tells us this about his background information from Doom and Doom II:
Next to nothing is known about him specifically, apart from the incident that got him to Mars: he not only refused to follow a direct order to fire on innocent civilians, he put the officer who gave that order in a full-body cast. He couldn’t exactly be court martialed for this, as the order in question was totally illegal, so he was “promoted” to a position in the least interesting post in the entire military: guarding the scientists and eggheads studying the ancient ruins on Mars.
As it turned out, this quickly became the most exciting post in the solar system, as the scientists accidentally opened a portal to Hell while experimenting with the alien technology, releasing hundreds of murderous demons throughout the facilities. In general, the marine grits his teeth while shooting Hell’s denizens, and when not actively shooting, is constantly on the look for more ammo and health. He seems to enjoy using weapons, as he shows a grin whenever he picks up a new one. He has a pet rabbit, Daisy, who he left behind on Earth when he was shipped to Mars. This bunny was killed by the invading demon hordes at some point before the end of the last episode of Doom, “Inferno”. However, he got revenge by killing most of the demons that invaded Earth in the expansion episode, “Thy Flesh Consumed” of The Ultimate Doom, not to mention the sequel, Doom II: Hell on Earth.
And part of Doom’s Wiki Fandom tell us this about his skill-set:
The Doom Marines have rather impressive acrobatic skills. They can run at a whopping 57 miles per hour (92 km/h) without losing stamina, fall from great heights without getting hurt, and carry a large supply of rockets and other ammunition without being weighed down. (Possibly from a portal-like device, like an infinitely large backpack.)
Which means you should expect to be doing sprints and speed training outside of all the endurance work we’re going to do to become not only a marine…but a marine who can run 57 miles per hour!
In another section of Doomguy’s Wiki Fandom they also give us this under his listed powers and abilities section:
Superhuman Abilities: The Doom Marine has shown to possess immense physical Strength, Endurance and Durability, and superior Speed and Stamina. He outmaneuvers his opponents with great speed, avoiding their attacks, and yet is capable of enduring the hits that the Demons are able to land. His strength is sufficient to grapple and overpower superhumanly strong demons in hand-to-hand combat, and perform gory “Glory Kills” to ensure their complete destruction. These abilities are all augmented by the Doom Marines Praetor Suit and are used when fighting against the Demons of Hell.
So don’t worry too much, we’ll also be lifting weights on top of the calisthenics, speed, and endurance style marine training…
Put on your boots and get ready, because we’re about to do this thing.
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Doomguy Workout Routine
Training Volume:
6 Days Per Week
Explanation:
Initial Marine Physical Fitness Testing is done by testing Pull-Ups or Push Ups, Sit Ups, and a 3 Mile Run. For that reason we need to start by knowing we have to prep you for that, and lead us into knowing you need to prep to become Doomguy! For that reason we’ll be focusing 3 days a week to getting strong (with small traces of cardio in there as well), 2 days a week to speed and endurance, and a final day to the typical hike (which will get longer each week) that Marines do throughout their training (throw on some heavy gear to make it more real)!
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Doomguy Workout: Sample Workout Schedule
Monday: Push Day and Swim
Tuesday: Calisthenics, Speed and Cardio
Wednesday: Pull Day and Run
Thursday: Calisthenics, Speed and Cardio
Friday: Leg Day and Row
Saturday: Your Marine Hike
Sunday: Rest
Doomguy Workout Day One: Push Day and Swim
**You can swim before or after your workout. I prefer cardio after my training on heavier lifting days.**
Workout:
Bench Press
4×12
Arnold Press
4×12
Close Grip Bench Press
4×12
Incline DB Bench Press
4×12
Seated DB Overhead Extension
4×12
Dips
4×25
Blowout:
3 Rounds (rest 1 minute between rounds if needed)
50 Meter Sprint
25 Push Ups
15 Kettlebell Swings
10 Single Arm DB Snatches (each arm)
5 Plank to Push Ups
Swim:
For your swim you’re going to utilize our swim guide from Speedo:
- Speedo’s Beginner Swim Guide
Doomguy Workout Day Two: Calisthenics, Speed and Cardio
Main Calisthenics:
Push Ups:
Complete 250 in as many sets as it takes.
Sit Ups:
Complete 150 in as many sets as it takes.
Pull Ups:
Complete 100 in as many sets as it takes.
Extra Calisthenics and Core:
Planks:
Plank a Total of 3 Minutes.
Dips:
Complete 100-200 in as many sets as it takes.
Air Squats or Lunges:
Complete 100-200 in as many sets as it takes.
Speed and Cardio:
The Workout:
Jog 5 Minutes
Walk 1 Minute
Begin 30 Minutes of “On and Off” Sprints:
1 Minute ON: Sprint 7-10+ mph
1 Minute OFF: Walk 2.5-3.5 mph
End Sprints
Walk 1 Minute
Jog 5 Minutes
Cooldown 5 Minutes
Doomguy Workout Day Three: Pull Day and Run
**You can swim before or after your workout. I prefer cardio after my training on heavier lifting days.**
Workout:
Deadlift
4×12
Barbell Rows
4×12
Barbell Curls
4×12
Close Grip Pulldowns
4×12
Cable Wide Grip Rows
4×12
Chin Ups
4×12
Blowout:
3 Rounds (rest 1 minute between rounds if needed)
50 Meter Tire Flip
25 Push Ups
10 Reverse Cable Crossovers
5 Heavy Cable Hammer Curls
Run:
Run a 5k (3.1 miles)!
Track it each week and seek to improve.
Doomguy Workout Day Four: Calisthenics, Speed and Cardio
Main Calisthenics:
Push Ups:
Complete 250 in as many sets as it takes.
Sit Ups:
Complete 150 in as many sets as it takes.
Pull Ups:
Complete 100 in as many sets as it takes.
Extra Calisthenics and Core:
Planks:
Plank a Total of 3 Minutes.
Dips:
Complete 100-200 in as many sets as it takes.
Air Squats or Lunges:
Complete 100-200 in as many sets as it takes.
Speed and Cardio:
The Workout:
Jog 5 Minutes
Walk 1 Minute
Begin 30 Minutes of “On and Off” Sprints:
1 Minute ON: Sprint 7-10+ mph
1 Minute OFF: Walk 2.5-3.5 mph
End Sprints
Walk 1 Minute
Jog 5 Minutes
Cooldown 5 Minutes
Doomguy Workout Day Five: Leg Day and Swim
**You can swim before or after your workout. I prefer cardio after my training on heavier lifting days.**
Workout:
Back Squat
4×12
Leg Press
4×12
Hack Squat
4×12
Hamstring Curls
4×12
Cable Wide Grip Rows
4×12
Weighted Lunges
4×12
Blowout:
3 Rounds (rest 1 minute between rounds if needed)
50 Meter Farmer’s Carry
25 Box Jumps
10 Double Unders
5 Inch Worms
Row:
Row a 5k (3.1 miles)!
Track it each week and seek to improve.
Doomguy Workout Day Six: The Marine Hike
**Tack on a weighted vest if you’re able to.**
Week One: 4 Miles
Week Two: 6 Miles
Week Three: 8 Miles
Week Four: 12 Miles 🙂
Just when you thought you saw a trend there, right?
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nice
Is it possible for a calisthenics of this? I’m less asking you to do it and more asking if it is feasible.
I would just choose one of the hundreds of calisthenics workouts in the database.