I’ll be honest: when we first started our Riot Games Workouts with some Arcane characters and mixed in League of Legends characters I thought we’d have a few and have some fun – but you guys continue to request more and more!
Now we have a full database of characters ranging from League of Legends, to Arcane and even Valorant – with much more coming.
Kayn was actually one of the first characters I’d assume would make the cut – there with guys like Sett, Lee Sin, Braum and Graves – but you guys made sure I knew we needed to get in a lot of cosplay oriented characters for the ladies!
So Kayne is joining awesome company with the guys I mentioned, Ahri, Akali, and so much more.
But this time we’ll be training with weights with one of my favorite training splits to look to get shredded like Kayn with a lean and muscular physique.
Kayn Stats:
Real Name: Kayn
Height: 6’0
Weight: 145 lbs.
Video Game: League of Legends
Powers: Yes
Kayn is actually fairly tall, coming in standing above most of our male anime characters, but still missing what we’d classify as a behemoth within our Anime Workouts Database by almost half a foot.
That said, his weight is actually extremely low for his six foot frame when we take a look at how much shredded muscle he has.
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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Kayn 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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Kayn 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 Kayn I’ll be pulling right from his Wiki Fandom account, but we’ll also be directly taking into account his overall aesthetic/physique for this workout to make it cosplay-oriented as well.
Here’s how they start us off with some background on Kayn:
A peerless practitioner of lethal shadow magic, Shieda Kayn battles to achieve his true destiny—to one day lead the Order of Shadow into a new era of Ionian supremacy. He wields the sentient darkin weapon Rhaast, undeterred by its creeping corruption of his body and mind. There are only two possible outcomes: either Kayn bends the weapon to his will… or the malevolent blade consumes him completely, paving the way for the destruction of all Runeterra.
And when we move into his abilities section they actually give us a bit of a breakdown as well – not just going over his in game abilities like we’ve seen from some other LoL characters.
Here’s what they tell us:
Shadow Magic: Kayn has been empowered with the powers of the Tears of The Shadow, greatly enhancing his abilities, and letting him control the shadows to his wishes.
Intangibility: Kayn can turn his body into shadow, allowing him to pass through walls.
Darkin Weapon: Having taken the Darkin Rhaast as a weapon and resisted the Darkin’s will, Kayn’s physical atributes were greatly enhanced.
Possession: It’s unknown if this power came from Shadow Magic or the Darkin, but Kayn can temporarily posses others.
And although this is fun information, it doesn’t necessarily help us build our workout other than knowing we’re going to be training around assassin-like qualities.
Another fun fact about Kayn is that he was raised by Zed, our other favorite assassin, which his Fandom describes as follows:
was raised by in the Shadow Order after Zed and the other order members stumbled upon Kayn during the Noxian invasion of Ionia.
I mentioned above that we’ll be training with weights to achieve Kayn’s toned physique, but his assassin qualities will also be a factor that brings in acrobatic abilities and calisthenics and core training.
That means the goals for our Kayn Inspired Workout are:
- Kayn’s Assassin Abilities/Training
- Kayn’s Shredded Muscular Physique
- Kayn’s Speed, Strength and Stealth
Kayn is a perfect candidate for my favorite training split: three days of full body training per week.
We’ll also be tacking on some extra SHJ style fun with endurance training and a circuit test specific to Kayn – and each day will be hybrid training to include weights, calisthenics, and core.
This one shouldn’t have too much volume for any fitness level, but you can also decide to start with any of our Beginner Workouts and level up to this one if you’d like.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Kayn Workout Routine
Training Volume:
3-5 days per week
Explanation:
As I broke down a bit above we’ll be training with 3 days of full body training that encompasses weight training, calisthenics and core on each day and then I’ll also be including a day of optional endurance work and a final Rhaast Circuit Test that you can tack on weekly, biweekly or monthly as you’d like.
Want To Upgrade This Workout?
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Kayn Workout: Sample Schedule
Monday: Shadow Assassin Hybrid Full Body A
Tuesday: Rhaast Circuit Test
Wednesday: Shadow Magic Hybrid Full Body B
Thursday: Optional Endurance Work
Friday: Shadow Assassin Hybrid Full Body C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Kayn Workout: Shadow Assassin Hybrid Full Body A
Warm Up:
10 Minute Incline Walk
Workout:
Incline Dumbbell Bench Press
3×15, 12, 10
Chin Ups
3×10
Shoulder Press
3×10
Decline Push Ups
3×25
Leg Press
3×15
Sit Ups
3×20
Kayn Workout: Rhaast 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!)
Rhaast Circuit Test: Complete 3 Rounds for Time
50 Jump Rope Skips
40 Push Ups
30 Kettlebell Swings
20 Sit Ups with Twist
10 Pull Ups
Kayn Workout: Shadow Assassin Hybrid Full Body B
Warm Up:
10 Minute Incline Walk
Workout:
Hammer Strength Bench Press
3×15, 12, 10
Wide Pull Ups
3×10
Kettlebell Swings
3×10
Wide to Close Push Ups
3×25
Goblet Squats
3×15
Lying Leg Raises
3×20
Kayn 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
Kayn Workout: Shadow Assassin Hybrid Full Body C
Warm Up:
10 Minute Incline Walk
Workout:
Cable Chest Flyes
3×15, 12, 10
Pull Ups
3×10
Upright Rows
3×10
Plank To Push Ups
3×10-15
Weighted Lunges
3×10
Cable Crunches
3×20
Kayn 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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