Today we’re adding one of the most muscular Bleach characters to our Bleach Workout Database with Gerard Valkyrie coming in and finally getting his slot.
If it’s not obvious you should probably know that this one is going to be utilizing weight training and not just calisthenics, but it’ll definitely be a fun training style.
Gerard didn’t quite make it onto our list of the most popular Bleach characters but he did make it onto our list of the most powerful Bleach characters at number three among them, so this will also be quite intense with a bit of volume – but I’ll leave opportunity to scale for multiple fitness levels.
That said, it should be pretty clear going in that some of our goals are going to be mass and strength for this one.
Gerard Valkyrie Stats:
Real Name: Gerard Valkyrie
Height: N/A
Weight: N/A
Anime: Bleach
Powers: Yes
We don’t have any specific stats for Gerard Valkyrie, but we do know he’s definitely among the behemoths within our Anime Workouts Database.
We’ve had some fans try to guesstimate he stature, and all I can tell you is that it is absolutely humongous.
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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Gerard Valkyrie 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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Gerard Valkyrie 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.
For this one we already know a bit about what we’re working around, but we’ll still be breaking down a bunch of what we know about Gerard Valkyrie with the help from his Wiki Fandom page, starting with his bio section here:
Gerard Valkyrie is a Quincy and a member of the Wandenreich’s Sternritter with the designation “M” – The Miracle, as well as one of Yhwach’s Schutzstaffel, Shuttsushutafferu; German for “Protective Echelon“, Japanese for “Elite/Imperial Guards“). He is also the heart of the Soul King.
Short and sweet, but it brings us right into his powers and abilities.
I’m skipping his appearance section here strictly because it’s pretty obvious what we’re working with here.
When we move into his powers and abilities section we start with information about his overall abilities:
As a member of the Sternritter and as well as a member of Yhwach’s elite guard, the Schutzstaffel Gerard is an extremely powerful Quincy. As proven he along with the other Schutzstaffel were able to defeat Squad 0, and he was later able to fight and pressure several high-ranking member of the Gotei 13 and several Visoreds. Then later fought an intense battle and pressure with Kenpachi Zaraki, Toshiro Hitsugaya and Byakuya Kuchiki despite all three captains using their Bankai’s. According to Bazz-B, as a member of the Schutzstaffel Gerard is held in high regard within the Coalition,
We already know he’s extremely powerful so from there we can move right into what they tell us about “The Miracle”:
The Miracle: Gerard claims to be able to manifest “miracles” upon himself by giving form to the thoughts, feelings, and desires of himself and those around him. By focusing on the enemy’s fear of being unable to destroy him, he is also able to covert any physical damage upon him to increase his size and might. With massive damage inflicted upon him, Gerard can become gigantic, towering over nearby buildings and other combatants, and becomes strong and durable enough to smash buildings with a single blow, deflect Byakuya’s Senbonzakura with his hand, and blow away his opponents with his breath. He refers to this as his “Godly Size”; his strength and durability receive proportional increases as well. Upon transforming into his Godly Size form, any injuries he has incurred instantly disappear. Even if Gerard loses a limb, it will automatically be reformed in a flash of light with visible veins and will be even stronger. Even if he is cut in half vertically, Gerard will simply stitch his body back together. This ability is not actually a true Schrift granted by Yhwach’s blood, but rather an ability Gerard has always possessed.
We learn about what he refers to as his “Godly Size” here as well, which also brings us into a bit about his strength and durability which is a massive factor for us in this one.
Below the breakdown of “The Miracle” they also list enhanced spiritual powers, strength, durability and high speed regeneration before moving into his Reishi Manipulation, Wings, Immense Spiritual Power and more.
But what we really want to discuss is his abilities as a fighter and swordsman, but more importantly…that strength we keep referring to.
Immense Strength: With a single swing of his sword, Gerard effortlessly blew a hole through the Vestibule Road in the Soul King Palace with ease, and later damaged part of Kirio Hikifune’s Tree of Life with only the force generated by his sword swing. He later leaped from one branch of the reformed Royal Realm to another, covering the tremendous distance in a single bound.
Master Swordsman: Gerard has shown to be a very capable swordsman, able to parry swings of Kenpachi Zaraki caliber, despite the difference in size with Gerard being bigger.
Highly Perceptive Combatant: Despite his reckless aggressive tone, he has shown to quite perceptive in battle, as shown when he quickly accurately theorized on Byakuya and Toshiro attempt to find an opening to strike him.
I’m not sure we’ll be able to replicate the level of strength needed to become Gerard Valkyrie, but we can sure try.
The goals for our Gerard Valkyrie Inspired Workout are:
- Gerard Valkyrie’s Massive Size and Shredded Aesthetic
- Gerard Valkyrie’s Immense Strength
- Gerard Valkyrie’s Durability and Endurance
The goals clearly focus on mass and strength here, so don’t be surprised when you see a routine built around heavy weight lifting.
I love getting opportunities like this being that more often than not we’re forced to also add in a ton of endurance and intensity training because the anime characters other stats are up there with their strength.
If this one seems a bit too intense for you to jump into you can also start with our Beginner Behemoth Workout and slowly make your way to this one.
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Gerard Valkyrie Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training around a PPL (Push, Pull, Legs) Split but doing it hybrid style with a mix of weight training, calisthenics, and a full day devoted to a 300 Spartan Circuit Test to really put our training to the test. You can also tack on a fifth day devoted to endurance work if you’d like to throw in some work to burn some extra fat or even just endurance (which will definitely help with your circuit test).
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Gerard Valkyrie Workout: Sample Schedule
Monday: Miracle Hybrid Pull Day
Tuesday: 300 Spartan Circuit Test
Wednesday: Miracle Hybrid Push Day
Thursday: Fighter Endurance Day
Friday: Miracle Hybrid Leg Day
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Gerard Valkyrie Workout: Miracle Hybrid Pull Day
Warm Up:
30 Minutes of Varied Cardio
Options: Bike, Run/Jog, Elliptical, Row, Swim
Workout:
Deadlift
4×12, 10, 8, 5
Wide Grip Bent Over Rows
3×12, 10, 8
Chin Ups
3×10-15
Wide Grip Pulldowns
3×12, 10, 8
Wide to Close Push Ups
3×20-30
Optional Additional Core Work:
Sit Ups
3×20-30
Lying Leg Raises
3×20-30
Hollow Holds
3×30-60 seconds
Gerard Valkyrie Workout: 300 Spartan 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!)
300 Spartan Circuit Test: Complete 2 Rounds for Time
(Scale To One to Start)
Pull-Ups: 25 reps
Deadlift: 50 reps at 135
Push-Ups: 50 reps
Box Jumps: 50 reps (ideally done on a 24″ box)
Floor Wipers: 50 reps holding a 135 lb bar
Clean and Press (using a kettlebell or dumbells): 50 reps, 25 per arm ideally with 36 lbs
Pull-Ups: 25 reps
Gerard Valkyrie Workout: Miracle Hybrid Push Day
Warm Up:
30 Minutes of Varied Cardio
Options: Bike, Run/Jog, Elliptical, Row, Swim
Workout:
Bench Press
4×12, 10, 8, 5
Military Press
3×12, 10, 8
Dips
3×10-15
Tricep Cable Pushdowns
3×12, 10, 8
Diamond Push Ups
3×20-30
Optional Additional Core Work:
V-Ups
3×20-30
Russian Twists
3×20-30
L-Sits
3×30-60 seconds
Gerard Valkyrie 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
Gerard Valkyrie Workout: Miracle Hybrid Leg Day
Warm Up:
30 Minutes of Varied Cardio
Options: Bike, Run/Jog, Elliptical, Row, Swim
Workout:
Back Squats
4×12, 10, 8, 5
Leg Press
3×12, 10, 8
Calf Raises
3×10-15
Hamstring Curls
3×12, 10, 8
Glute Bridges
3×20-30
Optional Additional Core Work:
Weighted Crunches
3×20-30
Hanging Knee Raises
3×20-30
Superman Holds
3×30-60 seconds
Gerard Valkyrie 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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Hey Mike, can you explain how the 300 circuit day is supposed to go? Are we supposed to Deadlift 135 for 50 reps twice or is it total reps?
It’s essentially a chipper. So you do 50 reps but you can slowly chip away at those reps by breaking in between as needed, but shooting to complete the entire circuit as quickly as possible at the same time.