Vash The Stampede Workout Routine: Train like Vash from Trigun!

Vash is one of the winners in our votes on TikTok and Instagram to make it to the site. 

I’ve been doing these for characters that have some requests, but not enough to get them a spot within our Anime Workouts Database, and they’ve been a lot of fun so far.

The week prior was Zeus from Record of Ragnarok and Kanoh Agito from Kengan Ashura.

But now we’ll finally have Vash and Trigun among our hundreds and hundreds of anime characters.

He’ll be a great addition to both our full database, and also our Anime Workouts Placement Quiz.

Vash The Stampede Stats:

Real Name: Vash

Height: 5’11

Weight: N/A

Anime: Trigun

Powers: Yes

Vash is actually fairly tall if we compare him to other male anime characters we’ve seen at SHJ.

He’d be below average if we compared him to the behemoths, or even our male celebrities and comic characters, though.

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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Vash The Stampede 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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Vash The Stampede 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 Vash and just how we’ll be building out this workout I’ll be pulling right from his Wiki Fandom page, which leads us off with a hefty bio section:

Vash the Stampede is the main protagonist of the anime and manga series of Trigun. Vash is also known as The Humanoid Typhoon due to the destruction and chaos that often surrounds him. Wielding a huge nickel revolver, he travels from town to town to learn more and protect what his adoptive mother, Rem, treasured most: love and peace. He is initially discovered by Meryl Stryfe and Milly Thompson, two Bernardelli Insurance Society representatives investigating claims made due to damages caused by the mysterious Humanoid Typhoon.

In the anime, the pair find Vash while he is being chased by bandits who want to collect the bounty on “The $$60,000,000,000 (sixty billion double dollar) Man”. He escapes while Milly and Meryl eventually learn that Vash is actually the person they are assigned to track.

In the manga, they discover Vash facing off against Father Nebraska and Son Gofsef after he was avoiding a conflict with the somewhat innocent townsfolk who aimed to use the sixty billion double dollar bounty on his head to correct the financial problems vexing their town.

We obviously can’t use a lot of this to help us build out the workout, but I do think it’s all relevant to getting the full scope of his character and lore.

When we move into his abilities section we get a much better picture of what we’re working with.

Here’s how they break it down:

Aside from his Angel Arm, Vash has shown a superhuman level of agility, strength, reflexes, eyesight and complete muscle control. In episodes of the anime, Vash has often shown the ability to dodge bullets at close range and dodge skilled melee attacks (at one point doing so while at the same time pretending to dance with a woman). During a gun duel competition, Vash was able to prevent the deaths of many of the competitors by throwing rocks at key moments to knock bullets off their lethal courses. Vash is possibly stronger than most human beings as seen when he was able to use Wolfwood’s Punisher (although he did comment on its weight). As seen in the anime Vash has carried Meryl and Milly after he ruined a car ride. Finally, his intelligence is stated to be superior to that of most (if not all) humans. In the anime, it is shown that he is capable of telepathic communication with his brother, though whether or not he possesses Knives’ telekinetic capabilities remains uncertain.

So to break that down a little more clearly we have this to work around:

• Vash’s Lean and Toned Physique
• Superhuman Agility
• Superhuman Strength
• Superhuman Reflexes
• Complete Muscle Control

For this one I think a mix mash of both weights and calisthenics is going to be perfect.

We’ll build the superhuman strength and agility with the weights while helping with the muscle toning and shred down and get the muscle control with calisthenics and core work to wrap it all up.

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Vash The Stampede Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to use a PPL Split (Push, Pull Legs) and we’ll have a mix mash of weights, calisthenics and core work on each of the main training days and then I’ll also be including one day devoted to endurance work and a final day that will be a Stampede Circuit Test that you can complete weekly, biweekly or monthly (and if you don’t use it you can sub in extra endurance 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.

Vash The Stampede Workout: Sample Workout Schedule

Monday: Angel Arm Pull Day

Tuesday: Stampede Circuit Test

Wednesday: Angel Arm Push Day

Thursday: The Human Typhoon Endurance Work

Friday: Angel Arm Leg Day

Saturday: Active Rest Day

Sunday: Rest Day

Vash The Stampede Workout: Angel Arm Pull Day

Warm Up: 

10 Minute Incline Walk

Workout: 

Deadlift

4×12, 10, 8, 5

High Cable Curls

3×12, 10, 8

Chin Ups

3×10

Cable Rows

3×15

Close to Wide Push Ups

3×20

Core Work:

Sit Ups

3×25

Hanging Leg Raises

3×25

Hollow Hold

3×30 seconds

Vash The Stampede Workout Routine: Stampede 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!)

Stampede Circuit Test: Complete 3 Rounds for Time

40 Double Unders

35 Crunches

30 Push Ups

25 Kettlebell Swings

20 Air Squats

15 Thrusters

10 Pull Ups

Vash The Stampede Workout: Angel Arm Push Day

Warm Up: 

10 Minute Incline Walk

Workout: 

Bench Press

4×12, 10, 8, 5

Arnold Press

3×12, 10, 8

Reverse Grip Cable Pushdowns

3×12, 10, 8

Dips

3×15

Barbell Shrugs

3×20

Decline Push Ups

3×25

Vash The Stampede Workout Routine: The Human Typhoon Endurance 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

Vash The Stampede Workout: Angel Arm Leg Day

Warm Up: 

10 Minute Incline Walk

Workout: 

Back Squats

4×12, 10, 8, 5

Leg Press

3×12, 10, 8

Box Jumps

3×10

Calf Raises

3×15

Alternating Pistol Squats

3×20

Core Work:

Cable Crunches

3×20

Russian Twists

3×30

Superman Hold

3×30 seconds

Vash The Stampede 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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