Fighter Workout and Diet [Dungeons and Dragons Inspired]

Last updated on July 20th, 2022 at 07:37 am

The next class joining our Dungeons and Dragons Inspired Workouts are our Fighters!

So far we’ve seen our Barbarian D&D Workout, our Paladin D&D Workout our Rogue D&D Workouts, and most recently our Ranger D&D Workout, with requests for more routines continuing to flood in.

With the fact that I’m able to build a [somewhat] custom diet and workout around these classes is a ton of fun, and something that’s a bit different than what I’m used to doing with the character workouts in our Workout Database.

Dungeons and Dragons finally have their mini database (which I linked to above) now that I know they’re going to definitely be continuing to flood the site.

We have so many mini-databases within our larger Workout Database – ranging from Celebrity Workouts to Superhero Workouts and our extremely popular Anime Workouts – so the new DND Inspired Workouts are adding a new layer of flair for you guys.

In our articles I have mentioned the fact that I’ve been a big MMO gamer for years (especially WoW, but I’ve hopped around to a ton), so this new endeavor into D&D is a perfect fit.

Another side note for this new character creation is that will be skipping the stat section we normally include, and switching up some of the other sections (like the nutrition section, which I’ll have a bunch more added to in order to make it a bit more fun).

Fighter Information:

Inspired By: Dungeons and Dragons

Goal: Strength

Introduction to the Fighter Class (from RPG Bot):

The Fighter is a fantastic addition to any party. While their skill and tool proficiencies are extremely limited, Fighters excel in combat. They are durable, have great armor, and provide plenty of damage output. Fighters get more Ability Score Increases than any other class, allowing them to easily explore feats without sacrificing crucial ability scores. They also notably get more attacks than any other class, which can be a lot of fun.

Fighters are a great example of “opt-in complexity” in DnD 5e. The core of the class is very simple, but the complexity of the subclasses varies significantly. The Champion adds almost no complexity, while subclasses like the Edlritch Knight can add quite a bit. This makes the Fighter a great choice for players of all experience levels and for players with a broad range of preferences, allowing you to build a character that you find mechanically appealing but without making it more work than you might like. For players totally new to DnD or to tabletop RPGs in general, the Champion Fighter is among the simplest characters in the game and is a great way to learn if you’re nervous about learning the game’s mechanics.

Extra Notes (from Ability Scores):

Fighters can be built in many ways. Strength-based Fighters are the simplest, but Dexterity builds can be very appealing, and your subclass might introduce a need for mental ability scores like Intelligence or Charisma.

I’m going to talk about all of this in our workout routine research section below, but I do want to point out that for Fighter’s we’re going straight up Strength Build. No side goals (speed, aesthetic and things like that will automatically come, obviously), no extra goals, just a hyper focus on strength!

But, I’ll break that down more below.

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Fighter D&D Diet and Nutrition

For our new Dungeons and Dragons themed section of our Workout Database I’m going to be adding a bit of flair to the diet and nutrition section of each class to make it a bit more fun.

While I do usually add the same section for each hero to give you guys some articles and resources to utilize throughout the site, for this one I will add that secondary.

As you may have noticed, if you’re a member of The SHJ Army and using our workouts a lot (if you’re not, we have over 1,000 workouts, welcome); we also skipped the stats section being that this one is going to be very customizable, but the goal is to gain strength while staying lean and agile.

As a side goal we’re also shooting for calisthenics style parkour ability for scouting, and extra agility, which we’ll have resources to work with as well.

So let’s talk about that…

Fighter Inspired Diet and Nutrition [For Fun]

For our Fighters I am going back to tying our nutrition into what we did for our Barbarians, but the swap is going to be within our first section:

1. Each in a caloric surplus or maintenance (to either build strength while maintaining weight or gaining mass).
   • If you want to gain mass while building strength you’re going to need to be in a caloric surplus, but if you want to try to cut or maintain then you need to be in a maintenance level or even deficit (deficit you will need to either have a ton of weight to lose or be brand new to resistance training to build muscle).
2. Consider using a Paleo Diet
   • For our other classes we’ve been talking about using Mediterranean, Nordic and Paleo just because of what our classes would be most similar to in history and they ate – but for Fighter I’m sticking to Paleo because it focuses the most on protein intake.

Here’s why you should eat this way if you’re a Fighter:

• Paleo or even Carnivore Diet prioritizes eating high protein (although they do also prioritize high fat because of a lower carb intake, generally), which will go perfect with our Strength Build for our fighters.
• We’ve seen celebrities and bodybuilders have as high as 2-3g of protein per 1 pound of body weight – so if we’re going to want to keep up with the mass gain and strength building then we’re going to want to have our restrictions helping us out.

I also go much more in depth with calories and their relationship to gaining or losing weight here: SHJ Complete Guide to Calorie Counting and Macronutrients.

Paleo would be most similar to Caveman-style eating, and you can learn more about it here: SHJ Paleo Diet Guidelines.

But to leave you off with some more resources now that we had some fun with the nutrition, I’m also going to add in some information we always share within our character workouts..

Hero Diet and Nutrition Resources and Subsection

**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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Fighter D&D 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.

For this section we’re going to be pulling more depth from RPG Bot and other sources to go over why we’re training around the specific goals I mentioned above.

The first step is to discuss what a Fighter is, which we’re going to take from the Forgotten Realms Wiki Fandom page:

Fighter was a descriptive term for a warrior skilled with a variety of weapons and trained in the arts of war. A skilled fighter defined the front line of any battle, breaking through enemy ranks and holding the line while their allies maneuvered. All fighters were trained to use virtually any armor or weapon the situation required; a fighter could use an axe, a rapier, or a greatsword with roughly equivalent skill. As well as being combat generalists, most fighter also specialized in a particular skillset, such as archery or combat magic.

Fighters are trained to be able to wield with any weapon and wear any armor while doing it, so to replicate that we’re going to be training with tons of different training styles including weightlifting, circuits and olympic style, calisthenics and more.

This will be our way of using different weightlifting bars, dumbbells, kettlebells, plates, and other styles to act as though we’re training with different weapons like a Fighter.

Moving back into RPGBot this is the section about strength builds under “Ability Scores”:

Fighters can be built in many ways. Strength-based Fighters are the simplest, but Dexterity builds can be very appealing, and your subclass might introduce a need for mental ability scores like Intelligence or Charisma.

They also say this in the actual Strength section:

Strength-based Fighters need Strength above anything else. Everyone else can dump it.

And that sums up why we’re going to be focusing entirely on strength for this one.

We’re dumping our entire focus into it!

So here’s what our routine will be really build for:

• Overall Strength
• Proficiency in All Types of Training (like Fighters are proficient with different weapons)

Ready? Because we are going to have a high volume workout with all the weights.

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Fighter D&D Workout Routine

Training Volume:

6 days per week

Explanation:

Since we’re working around weight training, strength and different styles of training – with strength being the main purpose – we’re going to be pulling inspiration and borrowing from training styles we’ve seen from Dwayne Johnson and some of our other behemoths. That leaves us with 6 days of training, hitting a different body part each day.

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Fighter D&D Workout Routine: Sample Schedule

Monday: Chest and Endurance Work

Tuesday: Biceps and Endurance Work

Wednesday: Legs and Endurance Work

Thursday: Shoulders and Endurance Work

Friday: Back and Endurance Work

Saturday: Triceps and Endurance Work

Sunday: Rest Day

Fighter D&D Workout: Chest and Endurance Work

Workout:

Barbell Bench Press

4×12, 10, 8, 5

Incline Dumbbell Press

4×12

Cable Crossovers

4×12

Hex Press

4×12

Weighted Dips

4×10

Push Ups

4×20

Endurance Work:

30-60 Minute Varied Cardio

This can be completed with any format you prefer and it can be done before or after your workout.

Fighter D&D Workout: Biceps and Endurance Work

Workout:

Preacher Curls

4×12, 10, 8, 5

Dumbbell Hammer Curls

4×12

Spider Curls

4×12

Overhead Cable Curls

4×12

Zottman Curls

4×12

Chin Ups

4×10

Endurance Work:

30-60 Minute Varied Cardio

This can be completed with any format you prefer and it can be done before or after your workout.

Fighter D&D Workout: Legs and Endurance Work

Workout:

Back Squats

4×12, 10, 8, 5

Seated Calf Raises

4×12

Dumbbell Weighted Lunges

4×12

Leg Press

4×12

Crossed Arm Front Squat

4×12

Cable Pullthroughs

4×12

Endurance Work:

30-60 Minute Varied Cardio

This can be completed with any format you prefer and it can be done before or after your workout.

Fighter D&D Workout: Shoulders and Endurance Work

Workout:

Barbell Overhead Press

4×12, 10, 8, 5

Single Arm Cable Front Raises

4×12

Hang Cleans (Barbell)

4×12

Barbell Shrugs

4×12

Rear Delt Cable Raise

4×12

Light Upright Rows

4×12

Endurance Work:

30-60 Minute Varied Cardio

This can be completed with any format you prefer and it can be done before or after your workout.

Fighter D&D Workout: Back and Endurance Work

Workout:

Barbell Deadlift

4×12, 10, 8, 5

Wide Grip Lateral Pull Downs

4×12

Close Grip Lateral Pull Downs

4×12

Reverse Cable Crossovers

4×12

Hammer Strength Rows

4×12

Wide Grip Pull Ups

4×10

Endurance Work:

30-60 Minute Varied Cardio

This can be completed with any format you prefer and it can be done before or after your workout.

Fighter D&D Workout: Triceps and Endurance Work

Workout:

Close Grip Bench

4×12, 10, 8, 5

Overhead Tricep Extension

4×12

Tricep Dips

4×1

Tricep Push Downs

4×12

Skull Crushers

4×12

Cable/Dumbbell Kickbacks

4×12

Endurance Work:

30-60 Minute Varied Cardio

This can be completed with any format you prefer and it can be done before or after your workout.

Fighter Workout Routine: Optional Additional Training Resources

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)

HIIT Training Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database

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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