We’re back for another jacked League of Legends character.
We have Sylas of Dregbourne joining our Riot Games and Arcane Workout and it’s time to get jacked.
Sylas may be a mage, but he also struts the muscle mass of some of the other huge characters we’ve seen within our Workout Database.
So for this one you have to be ready to lift weights and build mass because that’s going to be a core goal of our programming.
And who knows: you might just unleash your inner mage.
Sylas Stats:
Real Name: Sylas of Dregbourne
Height: 6’3
Weight: N/A
Video Game: League of Legends
Powers: Yes
Sylas just misses being categorized as a behemoth among our Anime Workouts Database.
If he came in another 2-3 inches we might be able to pass in that category, but for now we have him just below.
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 Riot Games Workout Booklet and Unleash Your Inner Champion!
Sylas 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.
Unlock The Secrets to The Hollywood Physique & Get SEVEN FREE Bonuses!
Sylas 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 Sylas I’ll be pulling from a few different Wiki Fandom pages, starting with this bio section:
Raised in one of Demacia’s lesser quarters, has come to symbolize the darker side of the Great City. As a boy, his ability to root out hidden sorcery caught the attention of the notorious mageseekers, who eventually imprisoned him for turning those same powers against them. Having now broken free, Sylas lives as a hardened revolutionary, using the magic of those around him to destroy the kingdom he once served… and his band of outcast mage followers seems to grow by the day.
Another big factor for our training, if it wasn’t obvious, is Sylas’ muscular and shredded aesthetic.
We do also get a snippet from his abilities section which they share like this:
- Magicborn: Sylas was born with a natural magical ability, which can grow the more he trains and expands his knowledge about magic.
- Magic Sensing: Sylas is able to sense magic. An ability first discovered at a young age, the Mageseekers used Sylas’ sensing ability to search for other mages.
- Magic Copying: Sylas has the ability to absorb magic from touch and use those powers for himself. It first manifested when Sylas accidentally touched a young girl with lightning magic, resulting in him killing several people with the copied magic. Later on, he developed control over his copying, being able to store magic for a period before using the power he’s stored under his own volition.
We can also factor in his in-game abilities which involve dashing across the battlefield, slashing his chains, and increased attack speed to go with his Magicborn abilities.
For that reason we’ll also be tacking on speed to go along with the strength we’ll be gaining from this mass centered routine.
The goals for our Sylas Inspired Workout are going to be:
- Sylas’ Muscular and Toned Physique
- Sylas’ Strength and Speed
- Sylas’ Agility and Battle Endurance
As I mentioned above: this workout will be built around weight training.
That said, it should be fairly easy to jump into regardless of your training level, with proper scaling.
But, if you feel it’s a bit too much to start out with you can also start with our Beginner Behemoth Workout or even one of our other Beginner Workouts.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Sylas Workout Routine
Training Volume:
3-5 days per week
Explanation:
To train to cosplay and build up like Sylas we’ll be utilizing 3 days of full body weight training per week, one day devoted to fat burning endurance work (which you can switch up with the resources I provide) and a final day being our Dregbourne Circuit Test to add in weekly, biweekly or monthly.
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.
Sylas Workout: Sample Schedule
Monday: Magicborn Full Body A
Tuesday: Dregbourne Circuit Test
Wednesday: Magicborn Full Body B
Thursday: Mage Endurance Work
Friday: Magicborn Full Body C
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Sylas Workout: Magicborn Full Body A
Warm Up:
10-15 Minutes of Cardio (Incline Walk, Bike, Elliptical, etc.)
Workout:
Incline DB Bench Press
4×12, 10, 8, 5
Superset One:
A. Cable Rows
3×12-15
B. Standing Bicep Curls with EZ Bar
3×10-12
Superset Two:
A. Weighted Lunges
3×20 [total]
B. Sit Ups
3×15-20
Superset Three:
A. DB Front Raises
3×10
B. Plank to Push Ups
3×12
Sylas Workout: Dregbourne 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!)
Dregbourne Circuit Test: Complete 4 Rounds for Time
20 KB Goblet Squats
15 Push Ups
10 Kettlebell Deadlifts
5 Pull Ups
Sylas Workout: Magicborn Full Body B
Warm Up:
10-15 Minutes of Cardio (Incline Walk, Bike, Elliptical, etc.)
Workout:
Back Squats
4×12, 10, 8, 5
Superset One:
A. DB Curl to Press
3×10
B. Push Ups
3×20
Superset Two:
A. Wide Grip Pulldowns
3×10-15
B. Cable Crunches
3×15-20
Superset Three:
A. Cable Chest Flys
3×10
B. Overhead Tricep Extension
3×12
Sylas Workout: Mage 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
Sylas Workout: Magicborn Full Body C
Warm Up:
10-15 Minutes of Cardio (Incline Walk, Bike, Elliptical, etc.)
Workout:
Barbell Shrugs
4×15, 12, 10, 8
Superset One:
A. Bent Over Rows
3×8-12
B. DB Alternating Curls
3×8-12 each arm
Superset Two:
A. Leg Press
3×10-15
B. Lying (or Hanging) Leg Raises
3×15-20
Superset Three:
A. Hammer Strength Chest Press
3×10
B. Tricep Cable Kickbacks
3×10-15 each arm
Sylas 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
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL RIOT GAMES WORKOUT BOOKLET!
Over a Dozen Workouts for All Champions of Runeterra, from Demacia to Ionia, all the way to The Agents of the VALORANT PROTOCOL, and everyone in between.
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
