Graves Workout: Get Jacked Like The League Mercenary!

It’s time to bring in our favorite JACKED merc: Graves!

Our Riot Games Inspired Workouts has been growing with the addition of Arcane and Valorant Inspired Workouts joining the League of Legends Inspired Workouts, and you guys have been requesting more and more; making it obvious that you want me to keep it going!

Our database is pretty diverse so far, but we do have some member of the Pool Party Skins Club that Graves is joining.

We also have Braum and Lee Sin who also have their own pool party skins, and unfortunately Sett will have to sit that party out – being the only male LoL character (so far) that is not in the club.

That said, this one will likely fall under a cosplay-oriented workout, and we’ll be training with weights to achieve Graves’ stocky muscular and toned physique.

If you want a calisthenics workout we do have a few in the LoL Database that you can get to by heading in there and sorting by calisthenics (easy, right?).

Graves Stats:

Real Name: Graves

Height: 5’9

Weight: 175 lbs.

Game/Anime: League of Legends

Powers: Yes/No

Graves is actually a bit shorter than I expected, coming in below average height if we compared him to male celebrities or superhero characters we’ve had at SHJ.

And his 175 pounds is right around the range I’d expect for his height, if not a little heavier to fit his mass.

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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Graves 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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Graves 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 Graves I’ll be pulling right from his Wiki Fandom page, starting with this bio about his background:

Malcolm Graves is a renowned mercenary, gambler, and thief—a wanted man in every city and empire he has visited. Even though he has an explosive temper, he possesses a sense of criminal honor, often enforced at the business end of his double-barreled shotgun Destiny. In recent years, he has reconciled a troubled partnership with Twisted Fate, and together they have prospered once more in the turmoil of Bilgewater’s criminal underbelly.

And because his background gives us a bit more insight into who we’re dealing with, I’ll keep it going a bit longer:

Raised in the wharf alleys of Bilgewater, Malcolm Graves quickly learned how to fight and how to steal. He could always find work hauling contraband up from the smugglers’ skiffs that came into the bay each night—with a tidy side-gig as hired muscle for various other unsavory local characters, as they went about their business in the port.

But the alleys were small-time, and he craved more excitement than they could offer. Still little more than a youth, Graves stole a blunderbuss and smuggled himself aboard a ship headed out of Bilgewater to the Shuriman mainland, where he stole, lied, and gambled his way from place to place along the coast.

We also know his abilities revolve around his gun, his smoke screen and dash, so not much that gives us something to work on in terms of training.

That said, we’re going to be putting a big focus into cosplay/aesthetic oriented training goals.

Which means the goals for our Graves Inspired Workout are:

• Graves’ Mass and Toned Physique
• Graves’ Overall Aesthetic (Cosplay Goal)

This one will be a beginner to intermediate level program so you shouldn’t have to scale down too much but if you do you can start with the Beginner Behemoth Workout.

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Graves Workout Routine

Training Volume:

5-6 days per week

Explanation:

For this one we’re going to be using a 5 day split that can easily be turned into a 4 day split by cutting the arm day and potentially added an arm accessory exercise or two on your chest and back days. On top of that I’ll also be programming you a Mercenary Circuit Test that you can complete weekly, biweekly or monthly as you can fit.

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.

Graves Workout: Sample Schedule

Monday: Jacked Merc Chest Day

Tuesday: Jacked Merc Leg Day

Wednesday: Jacked Merc Arm Day

Thursday: Jacked Merc Shoulder Day

Friday: Jacked Merc Back Day

Saturday: Optional Additional Training with Resources (or Mercenary Circuit Test)

Sunday: Rest Day

Graves Workout: Jacked Merc Chest Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Bench Press (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Incline Dumbbell Press

3×12, 10, 8

Cable Chest Flys

3×12, 10, 8

Weighted Dips

3×10

Decline Hammer Strength

3×10

Graves Workout: Jacked Merc Leg Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Back Squats (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Leg Press

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Seated Calf Raises

3×10

Quad Extensions

3×10

Graves Workout: Jacked Merc Arm Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lifts:

Preacher Curls (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Overhead Tricep Extension (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

DB Hammer Curls

3×12, 10, 8 each arm

Cable Tricep Pushdowns

3×12, 10, 8

Chin Ups

3×10

Close to Wide Push Ups

3×30

Graves Workout: Jacked Merc Shoulder Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Overhead Press (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Barbell Shrugs

3×12, 10, 8

Front Raises (DB)

3×12, 10, 8

Seated Arnold Press (Light)

3×10

Hang Cleans

3×8

Graves Workout: Jacked Merc Back Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Deadlift (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Bent Over Barbell Rows

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

Close Cable Rows

3×10

Lateral Raises

3×15

Graves Workout: Mercenary 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!)

Mercenary Circuit Test: Complete 2 Rounds for Time

50 Jump Rope Skips

40 Kettlebell Swings

30 Sit Ups

20 Thrusters

10 Pull Ups

Graves 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

Graves 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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