Brimstone Workout: Train like The Jacked Valorant Agent!

We can’t start bringing our Valorant characters into our Riot Games Inspired Workouts without adding Brimstone!

Brimstone is our JACKED agent, and it’s time to train to get his size.

Obviously we started with Jett, the most popular Valorant agent, and have tons of League of Legends and Arcane Inspired Workouts in our database, but Brimstone was the perfect male character (not including LoL champs) to keep us going in the right direction.

Brimstone’s background, which we’ll discuss more about below, also makes for an extremely relevant and fun training style for us to build around – so I’m excited to write this one up for us.

Brimstone Stats:

Real Name: Liam Byrne

Height: 5’11-6’3 (Fan Guesstimates)

Weight: 185-230 (Guesstimate)

Video Game: Valorant

Powers: No

Brimstone is described as a tall and large man, so if I personally had to guess I would assume he’s more around the range of 6’2-6’4 and over 200 or so pounds.

That makes him a bit above average height and size among the male celebs and characters at SHJ.

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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Brimstone 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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Brimstone 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 Brimstone I’ll be mainly pulling from his Wiki Fandom page, starting with this to kick us off:

Hailing from the United States, Liam Byrne started his adult life as a firefighter for the BFD and then a military soldier for a Special Forces squad known as the Ragged Ravens. He served in both professions alongside a close friend who he had known since childhood. He also became affiliated with Kingdom Corporation, eventually becoming a veteran of their subsidiary K/SEC.

After the events of First Light, the secretive VALORANT Protocol was founded, with Byrne being the first agent to join them and eventually becoming its leader and commander, “Brimstone”. In recent years his position has left him with more of a back-line presence, but life behind a desk has never been of interest to Brimstone, and he’ll make sure to still be present in the field from time to time.

From there we also can move into discussing what they tell us about his appearance, especially because it’s going to be extremely relevant for how we build our workout.

Here’s how they break it down:

Brimstone is a tall and large man who is commonly seen wearing a blue shirt with a chest plate over it. He wears an orange beret which notably has a gold-colored insignia that depicts two inverted chevrons, possibly referring to his military rank. Brimstone sports a gray mustache and a heavily grown beard. He wears gloves on both hands, and an arm bracer on his left wrist.

We don’t necessarily need to go through his abilities for this one, even though we did for Jett, but we can finish up with the last bit of his bio section.

They build on what they started with above, and finish off saying:

The oldest of the group, Brimstone is a commander with a long history of wearing a uniform, but as if teaching from age and experience wasn’t enough to prove his place in leading an organization composed of unique individuals who are each an elite in their own right, then perhaps continuing to work with boots on the ground sealed the deal.

As commander of VALORANT and its most senior member, Brimstone always encourages his teammates whenever he can, and does not seem to obligate his subordinates to speak in a formal or professional manner that is usually seen in the military; this is notable as he refers to the younger agents as “kids.” Additionally, Brimstone describes himself to be stubborn, and is quite adamant in not letting age get him into retirement anytime soon.

We have our work cut out for us, but this one is going to be super fun to build AND to test out with you guys.

The main goals for our Brimstone Inspired Workout are:

• Brimstone’s Massive and Muscular Physique
• Brimstone’s Strength
• Brimstone’s Military Endurance

This one will be built at an intermediate volume and intensity but fairly easy to scale down if needed.

You can also choose to start with our Beginner Behemoth Workout if you’d like to as well.

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Brimstone Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’ll have 4 days of weight training and then 2 days devoted to optional military endurance work and a Firefighter Circuit Test that you can complete weekly, biweekly or monthly depending on what you’d like to accomplish.

Want To Upgrade This Workout?

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Brimstone Workout Routine: Sample Schedule

Monday: Chest and Triceps

Tuesday: Legs and Core

Wednesday: Firefighter Circuit Test

Thursday: Shoulders and Core

Friday: Back and Biceps

Saturday: Active Rest or Optional Bonus Resources

Sunday: Rest Day

Brimstone Workout Routine: Chest and Triceps

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Seated DB Overhead Extension

3×15

Cable Chest Flys

3×15, 12, 10

Cable Pushdowns with Rope

3×15

Dips

3×10-20

L-Sit Hold

3×30 seconds

Brimstone Workout Routine: Legs and Core

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Goblet Squats

4×15, 12, 10, 8

Leg Press

3×15

Hamstring Curls

3×15, 12, 10

Quad Extensions

3×15

Cable Crunches

3×15-20

Hanging Knee Raises

3×15-20

Brimstone Workout Routine: Firefighter 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!)

Firefighter Circuit Test: Complete 3 Rounds for Time

800M Run

30 Barbell Thrusters

20 Sit Ups with Twist

10 Half Burpees

5 Wall Climbs

Brimstone Workout Routine: Shoulders and Core

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Barbell Shrugs

4×15, 12, 10, 8

Arnold Press

3×15

DB Front Raises

3×15, 12, 10

Lateral Raises

3×15

Weighted Sit Ups

3×15-20

Lying Leg Raises

3×15-20

Brimstone Workout Routine: Back and Biceps

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Barbell Bent Over Rows

4×15, 12, 10, 8

Close Grip Cable Rows

3×15

Preacher Curls

3×15, 12, 10

High Cable Curls

3×15

Wide Grip Cable Pulldowns

3×15, 12, 10

Chin Ups

3×8-15

Brimstone Workout: Optional 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

Brimstone 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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