Chrome Workout: Dr. Stone Sorcerer Meets Beginner Calisthenics!

Last updated on August 10th, 2022 at 10:30 am

There are a handful of other Dr. Stone characters that probably make more sense to bring in ahead of Chrome – but in this specific instance, Chrome made the next slot.

Right now we have four weight training routines and three calisthenics routines inside our Dr. Stone Inspired Workouts, and the next few characters that I have coming in after Chrome will likely all have weight training routines, so I wanted to make sure to start the love right off the bat.

I also wanted to make sure we have a consistent stream of beginner oriented workouts coming into the site as a whole; so this one will be a similar structure to our Beginner Ninja Workout (and we also have our Beginner Behemoth Workout for our weight lifters out there).

That said, our next couple Dr. Stone characters will definitely be jacked, but Chrome is actually one of the most popular Dr. Stone characters we have; so I’m sure The SHJ Army won’t mind having him join our Anime Workouts Database.

Chrome Stats:

Real Name: Chrome

Height: 5’7

Weight: 139 lbs.

Anime: Dr. Stone

Powers: No

Chrome is actually quite short, but he’s not far off from what we’d consider our average height among male anime characters.

Although if we compared him to male superheroes or celebrities he’d definitely be considered short.

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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Chrome 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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Chrome 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 Chrome we’ll be pulling right from his Wiki Fandom, starting with a brief bio they write here:

Chrome is the alleged sorcerer – eventually scientist of Ishigami Village and Senku’s friend. Originally a rival, he grew close to Senku as the de-petrified human taught him the art of science. He is one of the protagonists of the series.

Having been fascinated with nature’s resources since a young age, Chrome was always interested in experimenting with different materials despite having little to no knowledge about humanity’s achievements and compounded scientific knowledge over thousands of years.

As part of the Kingdom of Science, Chrome serves as the unofficial right hand of Senku; this trust is what makes him one of the Five Wise Commanders. He is also the only post-petrification human among them. Gifted in both chemical knowledge and crafting, Chrome tends to alternate between making chemicals with Senku and building with Kaseki.

When we move down into his abilities the main thing we learn about is his intelligence.

Normally we wouldn’t include this in our breakdown, but for the sake of doing Chrome’s character justice, I’m going to include it here:

Gifted Intelligence: Compared to the rest of Ishigami Village, Chrome is rather intelligent and curious. He and Kaseki are the only original members of Ishigami Village to possess any scientific knowledge. He was labeled as the village sorcerer due to his ability to use the materials around the village for “magic”. He also has slightly-above average skill in arithmetic, only considered an expert at it due to no one knowing better. He is rather experienced when it comes to exploring caves. This allowed him to realize that Moz had a hidden motive in trailing Amaryllis to their hideout on Treasure Island due to the effort that is needed for that. It was confirmed by Riichiro Inagaki that Chrome would have high grades and tie with Tsukasa in a school setting. Chrome’s intelligence is best shown when he comprehended half of Senku’s explanation about the basics of how sound travels through phones. He is also good at memorizing Senku’s ridiculous “road maps” blueprints. With his quick wit, he unknowingly recreated past modern items: water wheel, metal detector, and drill. These feats garnered praise from the modern timers, who were all amazed that he created these things using only his imagination. Chrome also came up with a strategy to face Stanley and his forces by suggesting they could simply petrify everyone, and have someone really far away ready to walk back and depetrify them after the fight is over.

From there we can move into what will actually help us with a workout routine a bit more.

Here’s what they tell us about his physical prowess and weak spot attack:

Average physical prowess: In terms of physical ability, Chrome is rather average when compared to the likes of Kohaku, Magma, and Kinro, but is still skilled enough to hold his own against someone like Mantle. Despite this, Tsukasa himself noted that if he went on a voyage, he would more likely choose Chrome over Senku, despite Senku’s superior intellect, because Chrome is more physically fit. In fact, Chrome ran from Ishigami Village to the Roppongi Hills Mori Tower, something that amazed his friends. He often uses pole vaults to gather his materials and used this ability to pole vault his way around Tsukasa’s traps.

Weak Spot Attack: Prior to the Grand Bout, Chrome spent some time honing his aim with a spear so that he could reliably hit Magma’s “weak spot” (his crotch).

This is actually what we were expecting to see.

We knew we weren’t coming in to build a workout around the highest level of fitness in Dr. Stone, and this gives us a great character to build a beginner oriented calisthenics workout for; and it’ll make a fun addition to our calisthenics workouts as well.

So here are the goals for our Chrome Inspired Workout: 

• Chrome’s Lean and Toned Physique
• Chrome’s Average Physical Prowess

We know we have to shoot a bit higher than we did for Senku, but at the same time still keep it ready for beginners to jump into because he is still only quite average.

That said, you should be ready to scale some movements down a bit if needed; whether that means scaling the variation I program, or simply doing less sets or reps than what the workout calls for.

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Chrome Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to have 3 fairly basic calisthenics training days, but the first day will be the most basic day, which you can come back to and use EVERY day if you want to, or you can use the others to scale up a bit to harder movements and variations. We’ll also have a Weak Spot Attack Circuit Test that you can do weekly, biweekly or monthly, as well as a day devoted entirely to endurance training.

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Chrome Workout Routine: Sample Schedule

Monday: Sorcerer Calisthenics A

Tuesday: Weak Spot Attack Circuit Test

Wednesday: Sorcerer Calisthenics B

Thursday: Scientist Endurance Work

Friday: Sorcerer Calisthenics C

Saturday: Active Rest or Optional Bonus Resources

Sunday: Rest Day

Chrome Workout Routine: Sorcerer Calisthenics A

Warm Up: 

25 Jumping Jacks

20 Alternating Lunges

15 High Knees

10 Inch Worms

Workout: 

Push Ups (or Knee or Pause Push Ups)

3×20

Air Squats

3×15

Sit Ups

3×15

Lying Leg Raises

3×15

Dips

3×12

Pull Ups (or Pike Push Ups)

3×8-10

Chrome Workout Routine: Weak Spot Attack 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!)

Weak Spot Attack Circuit Test: Complete 4 Rounds for Time

400M Run

20 Pause Push Ups

30 Mountain Climbers

20 Jump Squats

30 Planking Shoulder Taps

20 Crunches

30 Second Superman Hold

Chrome Workout Routine: Sorcerer Calisthenics B

Warm Up: 

25 Jumping Jacks

20 Alternating Lunges

15 High Knees

10 Inch Worms

Workout: 

Decline Push Ups

3×20

Glute Bridges

3×15

Bicycle Crunches

3×20

Russian Twists

3×20

Plank to Push Ups

3×12

Chin Ups

3×8-10

Chrome Workout: Scientist 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

Chrome Workout Routine: Sorcerer Calisthenics C

Warm Up: 

25 Jumping Jacks

20 Alternating Lunges

15 High Knees

10 Inch Worms

Workout: 

Wide to Close Push Ups

3×20

Skater Lunges

3×20

V-Ups

3×15

Hanging Knee Raises

3×15

Tricep Extensions

3×12

Wide Pull Ups (or Bodyweight Rows)

3×8-10

Chrome Workout: Optional Additional 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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