The Chris Redfield Workout

The Chris Redfield WorkoutDo you even lift, Chris?

Chris Redfield Quick Navigation Links:
Character Breakdown: Chris Redfield
The Chris Redfield Workout
The Skills of Chris Redfield
The Humanity of Chris Redfield

Chris Redfield is a pretty big dude.  In fact, I’d put him in the same category as Duke Nukem and Donkey Kong.  As such, you’re going to want to stick to The Big Guy Diet, and maintain a caloric surplus if you want to gain muscle.  If you haven’t watched my vlog on nutrition, you should go check that out now.  Seriously, go watch, I’ll wait.

If this workout looks familiar, it’s because it’s a bit similar to Duke Nukem.  However, it features a bit more hypertrophy, for faster muscle grown(Duke’s actually a little leaner than Chris), and some plyometrics/high intensity conditioning, for when you really need to punch a boulder into submission while battling giant mutant zombies in an active volcano.  Make sure you warm up before exercising, get plenty of rest, and eat well when on this routine.

Weight bench
Squat rack
Barbell with weight plates
Dumbells with weight plates

Note: All of these exercises should be performed at a weight that’s about 85% of your One Rep Max(1RM).  Your one rep max is how much weight you can do the prescribed exercise with one time.  Do one set apiece for each exercise, rest for two minutes, and then get back into it.  If you can’t get full range of motion on the exercise, lighten up your weight a bit.  Obviously, as you get stronger, you want to add more weight on, in three to five pound increments.

Strength Workout A(chest and push):
4×8 Bench Press(barbell or dumbells)
4×8 Incline Bench Press(barbell or dumbells)
4×8 Military Press(barbell or dumbells)
4×8 Triceps Extension(dumbells)
4×8 Butterfly curls

Strength Workout B(back and pull):
4×6 Straight Legged Deadlifts(barbell or dumbells)
4×8 Bent-over Row(barbell or dumbells)
4×8 Lat pull-downs OR weighted pullups
4×8 Shoulder Shrugs(dumbells)
4×8 Bicep Curls(dumbells)

Strength Workout C(legs and core):
4×8 Back Squat(barbell and squat rack)
4×8 Hamstring Curls
4×8 Standing Calf Raise(dumbells)
4×8 Trunk Twists(weight plate)
4×8 Oblique Side Bends(dumbell, ten times each side)

Cardio Workout:
Run in place as fast as you can(high knees), or sprint as fast as you can, for thirty seconds.  Rest for ten seconds.  Punch as fast as you can(either shadowboxing, or, preferably, on a heavy bag) for thirty seconds, rest for ten.  Repeat this pair 3-7 more times(as you are able).

Day 1: Strength Workout A & Cardio
Day 2: Strength Workout B
Day 3: Rest
Day 4: Strength Workout C
Day 5: Strength Workout A
Day 6: Strength Workout B & Cardio
Day 7: Rest

Thanks for reading, that’s all for today!  Don’t forget to like us on Facebook, and follow on Twitter and TumblrWhile you’re at it, if you enjoyed this post, please share/retweet it to your friends!  Tomorrow we continue with The Skills of Chris Redfield.  Until then, remember to live boldly, change the world, and continue to be awesome.

Dan “DaRatmastah” Wallace

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20 thoughts on “The Chris Redfield Workout

  1. Pingback: Character Breakdown: Chris Redfield » Be a Game Character

  2. Shane says:

    I have been looking for a Chris Redfield workout for quite sometime now and I have to say I’m looking forward to starting this! I’ve been watching your youtube videos on creating a food journal along with proper before and after stretches as well. Is there anyway you could give a demonstration on this workout that way I can make sure that I’m doing it right?

    • DaRatmastah says:

      Hey Shane! Thanks for reading, I’m glad you like the workout! Unfortunately, while I plan on doing video workouts for all the characters at some point or another, I don’t want to jump the gun and say I’ll be getting this one done soon. That said, these are pretty standard weightlifting and bodybuilding exercises, so if you go to youtube and do a “how to do X” search for any exercise you’re not sure of, you should be able to find a pretty good tutorial anyway! Let me know if there’s any in particular you’re having a hard time with, though, and I can definitely give you some pointers or maybe do a little quickie video for ya.

  3. Pingback: The Skills of Chris Redfield | Be a Game Character

  4. Pingback: The Jill Valentine Workout | Be a Game Character

  5. Fabian says:

    This workout is GOLD! I’m using this during my wrestling offseason. I’m pretty sure it’ll get me to my peak for senior year. Thanks for the workout!

  6. Urgel says:

    I’m about 280lbs and 80lbs of it is fat. Would you say that I could start doing this workout as it is, should I modify the diet a bit and train like that or should I simply choose another one until I’m less fat ? Kinda need help right here…

    • Zach says:

      My two cents: this seems to be more of a bulk plan than a cut plan. If you are looking to cut some serious fat off, then you probably should look into the rouge or fighter workouts/diet plans. There is more cardio/HIIT focus. I recommend ‘Link’ to shed weight and then come back to this plan for mass building and strength gains.

  7. Alex says:

    I’ve been doing Dwayne Johnsons workout since june 2016 and it’s given me results. I’m a big gamer and Chris Redfield is my favorite game character. Ima try this for a month or so. My QUESTION is, after day 7 rest do I do workout C to stay in order or just repeat it all again. Is there really only 1 leg and core day? What about nutrition and stuff cuz with my current one I try to consume 300 grams of protein daily. Thank you!

    • DaRatmastah says:

      After day 7, you just repeat it all again. Yeah, there’s only one legs and core day as you’re going to be hitting your legs with your cardio on Day 1 and 6. If you’d like, you can swap out cardio and swap in a workout C on either of those days if you’d like. As far as nutrition goes, you can probably stick with whatever you’re doing for nutritional intake right now if you’ve been having results already, but 300 grams of protein sounds like a LOT to me, unless you’re already pretty damn big. General rule of thumb is 0.8-1.2 grams per pound of lean body weight (so if you’re 200 lbs at 10% bodyfat you should be getting 144-216 grams a day.)

  8. Alex says:

    Hey what’s up! Just an update on the workout. It’s almost a month since I switched up my routine and I will say this has worked for me and I thank you. I couldn’t get any stronger doing 12 reps for 4 sets. Doing 8 to 10 for 4 sets has let me add weight to the bar where adds to before I was stuck at a certain amount on my benching, deadlift, squat, etc. I reduced my protein intake to 250 grams, which is my bodyweight. Due to work at 6 am I haven’t had a chance to do empty stomach cardio and I know I would lose more fat if I did. So far so good and thanks again, hopefully I can be as big as Redfield one day.

    • DaRatmastah says:

      Dude, awesome, I’m glad to hear it! Don’t sweat the empty stomach cardio thing, that’s actually basically a myth. Fasted cardio and non-fasted cardio burn the same amount of calories and fat. If you want to kick up your fat burning and metabolism, add 20 minutes of walking at a brisk pace (or light jogging) onto the end of every strength workout. Stationary bike or elliptical could work, too. Just get 20 minutes of constant steady elevated heart rate/breathing. =)

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