Zeus ROR Workout: Train to Become Zeus from Record of Ragnarok!

Last updated on July 18th, 2022 at 10:37 am

It’s time to train like the leader of the gods.

At first glance it may look like Zeus is almost frail, then you notice he’s actually just old, but maybe kind of shredded…but then you see it.

Zeus goes full blown Master Roshi and gets GIGANTIC.

We currently only have one other Record of Ragnarok character here at SHJ, but he’s actually Zeus’ competitor: Adam!

I personally didn’t think Adam was going to be the top request among Record of Ragnarok characters, but he was with a landslide, with Zeus coming in next after winning one of our votes on TikTok and Instagram.

So for those of you here hoping we were training to get skinny and ripped, you might want to head over to Adam’s routine – because we’re training to become gigantic.

Zeus Stats:

Real Name: Zeus

Height: N/A

Weight: N/A

Anime: Record of Ragnarok

Powers: Yes

We’re going to talk more about Zeus’ appearance below in our research section, but as far as an official anime height and weight goes, they unfortunately don’t list one for either of his forms.

That being said, we can assume he behemoth form is pretty huge.

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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Zeus ROR 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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Zeus ROR 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 Zeus we’re going to be pulling right from his Wiki Fandom page, which leads us off with this:

Zeus is the Gods’ representative in the second round of Ragnarok, going against Adam.

Zeus is a prominent deity and the leader of the Greek Pantheon. He is also the chairman of the Gods’ Council and the leader of the gods. He is also often referred to as the “God Father of Cosmos” or “GFOC” for short.

We already knew we were dealing with a god (I mean, if you didn’t, you likely missed the whole point) – so we’re going to need to dig a bit deeper for this one.

The first thing we want to discuss is Zeus’ appearance, which his Fandom page breaks down as follows:

Zeus takes the form of a frail old man of low stature and sunken eyes. He has a small tuft of spiky grey hair on the very top of his head, thick eyebrows and a goatee. Zeus dons on classical Greek clothing, a white sash tied to his waist and a piece of cloth covering his entire lower half. Sometimes, Zeus can also drastically increase his muscle mass, turning himself disproportionate at will. In his “Adamas” form, Zeus’ height increases exponentially, and his muscles turn inside out, making his entire body stretched beyond what is normally possible.

Normally we’d skip the characters appearance section considering we can clearly see what they look like – but being that Zeus changes forms (similar to Master Roshi) I felt it was appropriate to share a portion about it.

From there we can begin to discuss his powers and abilities, starting with what they say about his overall abilities:

Overall Abilities: Zeus is possibly the strongest god in existence, as he is constantly referred to as the “Chairman or King of the Gods” and the “final boss” by Göll. Zeus managed to defeat his father, a titan and the personification of time, Kronos. Afterwards, after winning the Titanomachy Tournament, he was crowned the mightiest god and became the ruler of the cosmos and heaven. Zeus could even strike fear into other Supreme Gods, like Shiva. Finally, Zeus was claimed by Heimdall to have nigh-omnipotent power, using the power of creation at his own whim, returning anything that doesn’t suit his fancy back to the void. He also viewed the Big Bang as a thrill and could destroy Heaven in his final form.

So we can immediately tell we have our work cut out for us.

From there his Fandom breaks down his abilities in three different categories ranging from fighting abilities to supernatural abilities and physical abilities.

His fighting abilities are basically discussed as a master of unarmed combat and his supernatural abilities are listed as:

• Semi-Immortality
• Divine Physiology
• Divine Blood

Which are each broken down individually – and can be found on his Fandom page if you’d like to read further – but for the sake of length here I’m going to be breaking down his physical abilities more fully:

• Godly Strength: Zeus possesses unfathomable physical strength, even in his weakest form, Zeus’ physical strength allows him to easily kill a dragon with one arm before destroying a large chunk of the ground with just a small, wooden gavel. Zeus, with one hand, was able to hold down Shiva and stop Heracles’ and Ares’ punch. He can also turn himself into an extremely muscular version of himself in order to become stronger when necessary.
• Godly Speed & Reflexes: Zeus can effortlessly unleash punches and kicks faster than the eye can register at 0.01 seconds, while multiplying the previous speed by 10 with every punch, eventually reaching 0.00000001 seconds. He can even release an attack that might be even faster than time itself if he desires. However although his speed is amazing, Zeus godly reflexes only allow him to dodge attacks with a speed of 0.01 seconds without receiving a direct hit.
• Godly Durability: As a god, he was able to endure Adam’s barrage of attacks without flinching, even complimenting his prowess. Zeus could even withstand his own attacks barely taking any damage. While in his Adamas state, Zeus body is described as being virtually indestructible.
• Godly Endurance & Stamina: Zeus has immense endurance and stamina, being able to keep up with powerful beings like Adam and Kronos. He also possess immense pain tolerance, managing to stay conscious after having his own neck broken and even being capable of fixing his neck, with his bare hands, in order to continue fighting. However his pain tolerance is not as strong as other characters like Lu Bu or Heracles, since he has shown to react to pain multiple times.
• Muscle Control: Zeus has shown to be capable of controlling his own muscles. He can expand them to become more muscular and massive, shrink them to become smaller and even compress them in order to use his Adamas transformation. Besides that, Zeus can also expand his muscles in just specific parts of his body, like a arm or both legs.

For the most part Zeus is extremely well rounded.

He has insane strength, speed, and endurance – while also being gigantic and well toned.

We’re going to be training around muscle mass and strength, and thankfully speed will come, but I’ll also include endurance work and some speed testing as well with a Final Boss Circuit Test!

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Zeus ROR Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be using a Bro-Split that prioritizes muscle growth and aesthetics while also focusing in on strength and speed. Endurance will come secondary but I’ll include resources for you to tack on if you’d like extra cardio – as well as giving you optional time to devote to it daily. And, as mentioned above, I’ll also be including our Final Boss Circuit Test as well (which you can use weekly, biweekly, or monthly).

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.

Zeus ROR Workout: Sample Workout Schedule

Monday: Chairman of Gods Bench Press Day

Tuesday: Chairman of Gods Squat Day

Wednesday: Final Boss Circuit Test

Thursday: Chairman of Gods Overhead Press Day

Friday: Chairman of Gods Deadlift Day

Saturday: Active Rest Day or Endurance Work

Sunday: Rest Day

Zeus ROR Workout: Chairman of Gods Bench Press Day

Warm Up (or Optional Cardio):

10-15 Minute Incline Walk or Walk/Jog

Optional Cardio: 

Complete 15-45+ Minutes of Varied Cardio

Barbell Bench Press:

Warm Up: 3-5 Sets

Reverse Pyramid Training: 4×6, 8, 10, 12

Accessory Work: 

Cable Tricep Pushdowns

3×12, 10, 8

Incline Dumbbell Bench Press

3×12, 10, 8

Cable Chest Flys

3×10

Skull Crushers

3×10

Weighted Dips

3×5-15

Zeus ROR Workout: Chairman of Gods Squat Day

Warm Up (or Optional Cardio):

10-15 Minute Incline Walk or Walk/Jog

Optional Cardio: 

Complete 15-45+ Minutes of Varied Cardio

Barbell Back Squats:

Warm Up: 3-5 Sets

Reverse Pyramid Training: 4×6, 8, 10, 12

Accessory Work: 

Leg Press

3×12, 10, 8

Glute Bridges

3×12, 10, 8

Hamstring Curls

3×10

Quad Extensions

3×10

Cable Crunches

3×25

Zeus ROR Workout: Final Boss 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!)

Final Boss Circuit Test: Complete 3 Rounds for Time

30 Double Unders

25 Kettlebell Swings

20 Sit Ups

15 DB Curl to Press

10 Chin Ups

5 Box Jumps

Zeus ROR Workout: Chairman of Gods Overhead Press Day

Warm Up (or Optional Cardio):

10-15 Minute Incline Walk or Walk/Jog

Optional Cardio: 

Complete 15-45+ Minutes of Varied Cardio

Overhead Press:

Warm Up: 3-5 Sets

Reverse Pyramid Training: 4×6, 8, 10, 12

Accessory Work: 

Barbell Shrugs

3×12, 10, 8

Shoulder Front Raises

3×12, 10, 8

Lateral Raises

3×10

Arnold Press

3×10

Russian Twists

3×30

Zeus ROR Workout: Chairman of Gods Deadlift Day

Warm Up (or Optional Cardio):

10-15 Minute Incline Walk or Walk/Jog

Optional Cardio: 

Complete 15-45+ Minutes of Varied Cardio

Deadlifts:

Warm Up: 3-5 Sets

Reverse Pyramid Training: 4×6, 8, 10, 12

Accessory Work: 

Bent Over Barbell Rows

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

Alternating Dumbbell Curls

3×10 each arm

High Cable Curls

3×10

Weighted Chin Ups

3×5-15

Zeus Workout Routine: God-Like Endurance Training

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

Zeus Workout: 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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