Last updated on July 18th, 2022 at 10:37 am
Next up to join our Record Of Ragnarok Workouts Database is Heracles!
Heracles is the God’s fourth round representative, and he goes up against Jack The Ripper.
We’ll learn more about him in our workout research section below, but I don’t want to get too far ahead of myself.
Our ROR Workouts have been blowing up the site, with enough requests for characters coming in to get a new character weekly if not biweekly!
For this one we’ll be using weight training (sorry bodyweight people, check out the calisthenics workouts for 2-3 new workouts a week), and Heracles massive physique will be a great addition to our Anime Workout Placement Quizzes while we wait for our ROR Quiz.
Hercales Stats:
Real Name: Heracles
Height: N/A
Weight: N/A
Anime: Record Of Ragnarok
Powers: Yes
Heracles doesn’t have an official height and weight, but we do know he’s extremely tall and massive.
He would definitely be considered one of our behemoths to hit our Anime Workouts Database.
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.
Grab The Unofficial ROR Workout Booklet and Unleash Your Inner God!
Hercales 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.
Take The ROR Workout Placement Quiz Now!
Hercales 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 Heracles we’ll be pulling from his Wiki Fandom page, which starts us off with this bio section:
Heracles is the Gods’ representative in the fourth round of Ragnarok, going against Jack the Ripper.
Heracles is a prominent deity in the Greek Pantheon, being the God of Fortitude. He is also one of the few divine beings, along with Buddha and the Valkyries, who are not in favor of ending Humanity. Heracles was formerly a Human by the name of “Alcides”, hailing from Ancient Greece and ascended to Godhood by drinking the Ambrosia.
I don’t have any Ambrosia for us to drink, and this section doesn’t necessarily give us much to go on in the form of training material, but I do like to point out the part about him being “one of the few divine beings, along with Buddha and the Valkyries, who are not in favor of ending Humanity.”
We’ve also seen Buddha, who is another fan favorite – so we’re seeing a slight trend here among the gods.
When we move into Heracles powers and abilities we actually learn two major abilities we’ll be basing the entirety of the workout around:
Godly Strength: After drinking Ambrosia and surviving, Heracles gained a caliber of strength on Zeus’ level, defeating Ares’ army, the Vanguard of the Gods and fought toe to toe with Ares, which even made the God of War admit that he would’ve died if Zeus hadn’t intervened. In his fight against Jack the Ripper, he cracked the entire ground by simply leaping, smashing Jack’s giant scissor effortlessly, and creating a gigantic crater in the ground by punching it.
Godly Endurance: As the God of Fortitude, Heracles possesses the most endurance of any God, to a nigh-limitless level. Even before he became a God, Heracles was able to survive a kick to the face from Ares, remaining unfazed from it. After becoming a demigod, he was able to continue fighting Ares and his army despite sustaining significant wounds and injuries. In the battle with Jack, even after being stabbed by countless knives, having his left arm cut off, and having a divine building crash down on him, he still continued to fight. Furthermore, when activating Herculean Exodus, a millimeter of the tattoo growth that results from it will cause even a natural God to feel immense and sharp pain, which in Heracles’ case, grew immensely. Despite that, Heracles didn’t even flinch, remaining calm.
On top of this they do go on to talk about his Indomitable Will, Club Proficiency, Divine Physiology, and Semi Immortality – but for this one we’ll be focused on other things.
We’re focusing on:
- Heracles Massive Physique
- Heracles Godly Strength
- Heracles Godly Endurance
The priority will be mass gain and strength, but I will also finish each of our training sessions with some Godly Endurance Work and have a day devoted to it; which will both help towards our overall fat loss and shred as well.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Hercales ROR Workout Routine
Training Volume:
4-5 days per week
Explanation:
To train to become Heracles we’re going to be going back to one of our favorite splits: The Bro Split. We’ll be training 4 days a week with sessions built around our main compound lifts and then some extra endurance.
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.
Hercales ROR Workout Routine: Sample Schedule
Monday: Godly Chest and Triceps
Tuesday: Godly Legs and Calves
Wednesday: Optional Godlike Endurance
Thursday: Godly Shoulders and Traps
Friday: Godly Back and Biceps
Saturday: Active Rest Day (Or Optional Additional Work)
Sunday: Rest Day
Hercales ROR Workout Routine: Godly Chest and Triceps
Warm Up:
10-15 Minutes of Elliptical, Incline Treadmill or StairMaster
Compound Lift:
Barbell Bench Press
4×12, 10, 8, 5
Accessory Work:
Reverse Grip Pushdowns
3×12, 10, 8
Cable Chest Flys
3×15
Seated DB Overhead Tricep Extension
3×12
Incline Dumbbell Bench Press
3×15, 12, 10
Weighted Dips
3×12
[Optional] Godly Endurance Work:
20-60 Minutes of Varied Cardio
Hercales ROR Workout Routine: Godly Legs and Calves
Warm Up:
10-15 Minutes of Elliptical, Incline Treadmill or StairMaster
Compound Lift:
Back Squats
4×12, 10, 8, 5
Accessory Work:
Hamstring Curls
3×12, 10, 8
Quad Extensions
3×15
Seated Calf Raises
3×12
Bulgarian Split Squats
3×15, 12, 10
Hanging Leg Raises
3×20
[Optional] Godly Endurance Work:
20-60 Minutes of Varied Cardio
Heracles Workout Routine: Godly 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
Hercales ROR Workout Routine: Godly Shoulders and Traps
Warm Up:
10-15 Minutes of Elliptical, Incline Treadmill or StairMaster
Compound Lift:
Overhead Press
4×12, 10, 8, 5
Accessory Work:
Barbell Shrugs
3×12, 10, 8
DB Shoulder Front Raises
3×15
Upright Rows
3×12
Kettlebell Swings
3×15, 12, 10
Weighted Sit Ups
3×20
[Optional] Godly Endurance Work:
20-60 Minutes of Varied Cardio
Hercales ROR Workout Routine: Godly Back and Biceps
Warm Up:
10-15 Minutes of Elliptical, Incline Treadmill or StairMaster
Compound Lift:
Barbell Deadlifts
4×12, 10, 8, 5
Accessory Work:
Preacher Curls
3×12, 10, 8
Reverse Cable Flys
3×15
Cable Rows
3×12
Wide Grip Pulldowns
3×15, 12, 10
Weighted Chin Ups
3×10
[Optional] Godly Endurance Work:
20-60 Minutes of Varied Cardio
Heracles Workout: Optional 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
Join The Superhero Academy and start unleashing your inner SuperHuman.
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