Diane Workout Routine: Train like Seven Deadly Sins Sin of Envy!

Keeping the ball rolling with our Seven Deadly Sins Inspired Workouts this week we’re bringing in some more of our SDS main squad with Diane!

Diane didn’t quite make the list of our most powerful Seven Deadly Sins characters (although she did make it among the runner ups), but she DOES come in at number seven on our list of the most popular Seven Deadly Sins characters.

Which, if it wasn’t clear, means Diane is definitely a fan favorite!

The other fun part about Diane and her powers is that we’ll be able to build a routine out that revolves around some weightlifting and strength for the ladies as opposed to Elizabeth and Merlin where we put together more of a cosplay/aesthetic oriented routine based around cardio and calisthenics.

So we’re getting another powerful and strong female added to our Anime Workouts Database – which is also a great addition to our Seven Deadly Sins Workout Placement Quiz!

Diane Stats:

Real Name: Diane

Height: 5’5 / 30’0″

Weight: N/A

Anime: Seven Deadly Sins

Powers: Yes

When she’s human sized Diane is actually right around the average height we’ve seen among both characters and celebrities.

In giant size she blows just about every character our of the water, outside of like Gigantomachia (she’s even taller than Kaido and Whitebeard)!

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Diane 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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Diane 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 Diane, the Serpent’s Sin of Envy, we’re going to be pulling right from her Wiki Fandom page.

Here’s how they start us off with a decent size bio:

Diane of the Seven Deadly Sins. She is a member of the Giant Clan and is thus much larger than ordinary people, including her fellow Deadly Sins. Her Sacred Treasure is the War Hammer Gideon, which she uses in conjunction with her inherent power, Creation.

During the New Holy War arc, Diane’s strength was fully acknowledged by the former King of the Giant Clan, Drole as he himself died protecting her after declaring her as his successor, making her the next potential ruler of the Giants as well as the unofficial “Giant Queen.” She is also currently the wife to King, who is the current King of the Fairy Clan.

When we skip down into her powers, abilities and equipment section we also quickly learn more about what we’ll be building out this routine around.

Here’s how they start it off:

As a member of the Seven Deadly Sins, Diane is shown to be incredibly strong. She was able to punch the ground and use it to stop a horde of bugs from destroying a town. She has also shown to have great endurance as she was able to resist Gilthunder’s lightning and even break free from it. As Matrona (human size), she possesses incredible physical strength and speed which she displayed during the fighting festival’s preliminaries by defeating more than ten men quickly and with ease. Even as a young child, Diane demonstrates an extraordinary connection with nature, being able to create two Golems. Matrona, who trained her all her life, said that Diane had the potential to become the strongest warrior of the entire Giant Clan.

From there they go on to tell us even more about her strength, even going as far as sharing the weight of her hammer:

Being a giant, Diane is able to perform staggering feats of strength, able to clash with the likes of Meliodas in terms of strength and even break through barriers capable of withstanding meteors with a single punch. She can swing a hammer with a weight of 998 kg (2200 lbs). Due to her giant size, this speed is reduced to nil, but when shrunken to human size her speed increases and is able to dodge rapid arrows shot by a foe of similar ability such as Gowther. Diane has great endurance as she is able to withstand several mortal blows, such as being pierced through the shoulder and thigh and still move fast enough to save citizens from collapsing buildings, and still retain consciousness even after losing blood and taking a further beating.

After passing the trial, her connection to the earth increased to where she can increase her power farther while dancing. According to Melascula, her strength became comparable to Drole’s. Drole himself believed that eventually, she will become a greater ruler of the Giant Clan than himself because her love made her stronger than mere combat power.

For her training we won’t be programming any hammer-specific exercises, although I will share a workout that we DID revolve our training around a hammer for you guys to tack on if you’d like – but rather train to unlock her incredible strength, and overall physique.

Although this training WILL NOT make you 30 feet tall. 

I’m short. I tried. It doesn’t work.

I’m going to be using some tactics from our 90 Day Systems, which have even been used to help train new U.S. Marines, so we won’t be messing around.

This time around I’ll be pulling some pieces from our Behemoth Program 90 Day System, but I’ll be adding a ton of Diane-flair to it to specifically work around her overall aesthetic and strengths.

So get ready for heavy weight lifting, but also to train around her specific body type!

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Diane Workout Routine

Training Volume:

4+ days per week

Explanation:

We’re going to be working with an Upper/Lower Body Split, two days of each per week, with endurance work and optional training added in on top of that.

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Diane Workout Routine: Sample Workout Schedule

Monday: Giant Upper Body and Curves A

Tuesday: Giant Lower Body and Curves A

Wednesday: Seven Deadly Sins Endurance or HIIT

Thursday: Giant Upper Body and Curves B

Friday: Giant Lower Body and Curves B

Saturday: Seven Deadly Sins Endurance or HIIT

Sunday: Mandatory Rest Day

Diane Workout Routine: Giant Upper Body and Curves A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Barbell Bench Press

3×8-12

Barbell Bent Over Rows

3×8-12

Seated Dumbbell Shoulder Press

3×8-12

Lat Pulldowns

3×8-12

Low Cable Chest Flyes

2×12-15

Dumbbell Curl

2×12-15

Overhead Dumbbell Tricep Extensions

2×12-15

Rope Cable Face Pulls

2×15-25

Diane Workout Routine: Giant Lower Body and Curves A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Back Squats

4×6-10

Glute Ham Raises

3×8-12

Alternating Forward Lunges

3×10-15 each leg

Lying Hamstring Curls

3×12-15

Standing Smith Machine Calf Raises

3×8-12

Blowout: 3 Rounds for Time

20 Double Unders

30 Second Wall Sit

10 Alternating Pistol Squats

30 Second Wall Sit

20 Double Unders

Rest 2 Min.

Diane Workout Routine: Seven Deadly Sins Endurance or HIIT

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
• Shao Khan Sledgehammer Workout

Diane Workout Routine: Giant Upper Body and Curves B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Pull Ups

3×10

Incline Dumbbell Bench Press

3×8-12

Standing Barbell Push Press

3×8-12

Cable Lat Pullovers

3×10-15

Close to Wide Push-ups

3×10-20

EZ-Bar Bicep Curl

3×12-15

Dumbbell Tricep Kickbacks

3×12-15

Diane Workout Routine: Giant Lower Body and Curves B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Leg Press

3×8-12

Romanian Deadlift

3×8-12

Unilateral Dumbbell Shrug

3×8-15

Leg Extensions

3×12-15

Seated Machine Calf Raises

3×15-20

Hanging Leg Raises

4×20

Blowout: 3 Rounds for Time

20 Double Unders

30 Second Side Plank Right

20 Sit Ups

30 Second Side Plank Left

20 Double Unders

Rest 1 Min.

Diane Workout Routine: 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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