Matrona Workout Routine: Train like the JACKED Seven Deadly Sins Giant!

It’s time for another Seven Deadly Sins Inspired Workout to hit the site!

And, another giant, I should add…

Matrona is definitely one of the top handful of characters that The SHJ Army brings up when discussing characters that inspired them to train around a specific character aesthetic.

She joins characters like Maki Oze and Captain Obi from Fire Force, Armstrong and Biscuit Krueger from FMA and Hunter X Hunter – and a handful of other more obvious ones within our Most Popular Anime Inspired Workouts section.

Her abilities won’t be the only thing we’re training around here – her physique is something a lot of women want (while there are a handful that don’t as well, of course).

She’s going to be a great addition to our Seven Deadly Sins Workout Placement Quiz.

Matrona Stats:

Real Name: Matrona

Height: 31’4

Weight: Unknown

Anime: Seven Deadly Sins

Powers: Yes

Obviously Matrona is a giant…like literally…

But even at 31’4 feet tall we still have other behemoths in our Anime Workouts Database that are around her height and even taller!

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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Matrona 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.

Need Help Choosing The Best Seven Deadly Sins Inspired Workout?
Take The Seven Deadly Sins Workout Placement Quiz Now!

Matrona 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 kickstart our research into Matrona we’re going to be pulling right from her Wiki Fandom page.

They lead us off with a super short bio, but don’t worry, we’ll be building on it:

Matrona is a former warrior chief of the Giant Clan, as well as a mentor to Diane and Dolores.

They continue on to talk about her overall appearance, stating:

Like most members of the Giant Clan, Matrona is much larger than a human. Her body is toned and muscular, but retains its feminine shape. She has purple eyes and blonde hair with short bangs.

We already knew that, but it’s important to make mention to it specifically considering we will definitely be building this out around her overall aesthetic.

Then when we move onto her abilities we get a huge section about her giant-like strengths:

As a member of the Giant Clan and its warrior chief, Matrona is considered very powerful, having been considered a master of both their fighting style and their clan’s Creation ability. She has also been shown to be a talented dancer, even with the loss of her right leg, and has even learned how to perform Drole’s Dance. In her prime, she was an incredible warrior and even a talented teacher, having personally trained Diane and Dolores in the use of their abilities, and years later even taught Diane how to perform Drole’s Dance as well. It is currently unknown if she is capable of increasing her power as she performs Drole’s Dance, as both Diane and Drole himself are capable of doing. However, it can be assumed that the loss of her right leg is one of the reasons for this. She has also been shown to have an immense amount of physical strength, being capable of hurting Diane, with her bare hands, when the latter was using heavy metal. She has an incredible amount of endurance, as she was able to kill 330 Holy Knights of Liones in an instant, whilst suffering from poison and with one of her legs severely damaged.

Losing her right leg had apparently no effect on her mobility or even her fighting ability, as her power level was compared to a commandment’s by Merlin, making her exceptionally strong. She was also capable of ambushing Galand and Monspeet, in order to save Diane.

Clearly Matrona is extremely powerful.

She may not have made it onto our lists of The Most Powerful Seven Deadly Sins Characters or even The Most Popular Seven Deadly Sins Characters – but it’s hard to imagine a reality where she isn’t one of the most powerful after reading that section!

So although it’s obviously I’ll make another mention to the fact that we’re going to be training around Matrona’s overall aesthetic, but also her insane levels of strength and endurance.

That means we’ll be using tactics like we see within our Academy 90 Day System to utilize weight training in order to achieve a jacked physique while focusing on strength, speed and stamina.

Get ready for some high volume intensity!

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Matrona Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be training around a PPL Split (Push, Pull, Legs) of heavy weightlifting surrounded by a Giant Circuit Test (Endurance and Weights) and a day devoted specifically to endurance and stamina work.

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.

Matrona Workout Routine: Sample Workout Schedule

Monday: Giant Strength and Speed Pull

Tuesday: Giant Circuit Test

Wednesday: Giant Strength and Speed Push

Thursday: Endurance and Stamina Work

Friday: Giant Strength and Speed Legs

Saturday: Endurance, Parkour and MMA

Sunday: Rest Day

Matrona Workout Routine: Giant Strength and Speed Pull

Warm Up: 

Jog 10-30 Minutes

Workout: 

Giant Set One: 

A. Dumbbell Deadlifts

3×12, 10, 8

B. Wide Grip Pulldowns

3×12, 10, 8

C. Wide Grip Rows

3×12, 10, 8

D. Wide Grip Straight Arm Pulldowns

3×12, 10, 8

Giant Set Two: 

A. High Cable Curls

3×12, 10, 8

B. Hammer Curls with Rope

3×12, 10, 8

C. Cable Curls with Bar

3×12, 10, 8

D. Close to Wide Push Ups

3×20

Giant Set Three: 

A. Plank

3×60 seconds

B. Crunches

3×30

C. Lying Leg Raises

3×20

D. Flutter Kicks

3xFailure

Matrona Workout: Giant 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!)

Giant Circuit Test: Complete 5 Rounds for Time

800-meter run

15 cleans (95lbs)

10 bench press (205 lbs)

5 box jumps (30″ box)

Matrona Workout Routine: Giant Strength and Speed Push

Warm Up: 

Jog 10-30 Minutes

Workout: 

Giant Set One: 

A. Incline Dumbbell Bench Press

3×12, 10, 8

B. Incline Chest Flys

3×12, 10, 8

C. Incline Hex Press

3×12, 10, 8

D. Standing Incline Chest Flys

3×12, 10, 8

Giant Set Two: 

A. Cable Tricep Pushdowns

3×12, 10, 8

B. Cable Overhead Tricep Extension

3×12, 10, 8

C. Tricep Cable Kickbacks

3×12, 10, 8

D. Diamond Push Ups

3×12, 10, 8

Giant Set Three: 

A. Seated Overhead Press

3×12, 10, 8

B. Seated Front Raises

3×12, 10, 8

C. Standing Upright Rows

3×12, 10, 8

D. Dumbbell Shrugs

3×25

Matrona Workout: Endurance and Stamina 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

Matrona Workout Routine: Giant Strength and Speed Legs

Warm Up: 

Jog 10-30 Minutes

Workout: 

Giant Set One: 

A. Leg Press

3×12, 10, 8

B. Calf Raises on Leg Press

3×12, 10, 8

C. Double Unders

3×15

D. Box Jumps

3×10

Giant Set Two: 

A. Hamstring Curls

3×12, 10, 8

B. Quad Extension

3×12, 10, 8

C. Cable Pullthroughs

3×12, 10, 8

D. Wall Sits

3xFailure

Giant Set Three: 

A. Plank

3×60 seconds

B. Bicycle Crunches

3×30

C. Lying Leg Raises w/ Hip Thrust

3×20

D. Flutter Kicks

3xFailure

Matrona Workout Routine: 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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