The Krieg Workout

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So, when we look at Krieg, a few defining features stand out.  First and foremost, his shoulders.  They’re huge, especially compared to the rest of his bodily proportions.  His lower torso and abdominal region are, by comparison, cartoonishly slim.  His arms almost don’t seem to fit with the rest of his body.  Now, a good part of this is the art style that Gearbox chose for the borderlands games.

As I mentioned back in his character spotlight, you’re not going to get the exact proportions you see here.  we will, however, get you pretty close, and build you a badass Juggernaut body in the process.  We’re going to build for power, shoulder/arm mass, and good explosive speed for closing the distance with your chainsaw-axe.  As with all workouts, I recommend you Warm Up and Cool Down first.

Also, getting Krieg’s muscles is only half the battle.  He’s also got ridiculously low body fat, and for that you’re going to need to work on your diet.  I recommend, as usual, Macros and You!

Equipment Needed:
Squat Rack

Station –  Perform all sets of an exercise before moving on to the next exercise.  Rest 1-3 minutes between sets.

Workout A:

5×5 Deadlift
5×5 Pull Up (chair assisted when starting out, weighted when unweighted gets easy)
3×10 Bent-Over Row
3×10 Reverse Dumbbell Fly
3×10 Dumbbell Row
3×10 Dumbbell Bicep Curl

Workout B:

5×5 Dumbbell Bench Press
3×10 Dumbbell Overhead Press
3×10 Butterfly
3×10 Side Lateral Raise
3×10 Front Dumbbell Raise
3×10 Skull Crushers (careful not to whack yourself)

Workout C:

5×5 Back Squat
5×5 Dumbbell Lunge
5×5 Straight-Leg Deadlift
1 Set Tabata Interval Sprints (sprint for twenty seconds, rest for ten, repeat seven more times, for a total of eight sprints in four minutes)

Workout D:

30 Minute Jog (walk if you have to at first, slowly adding in more and more jogging until you’re jogging the whole time)


Day 1:  Workout A
Day 2: Workout D
Day 3: Workout B
Day 4: Rest
Day 5: Workout C
Day 6: Rest
Day 7: Rest

Workout Notes:

So we have some basic strength stuff forming the foundation of our lifting sessions.  If you’re looking to plug this workout into the RPG Fitness system, then you should use those as your “indicator exercises” and go by the weight standards for The Juggernaut Workout as your metrics for where you’re at in terms of level 1-4.  Beyond the base strength, we’ve got a lot of isolation stuff in higher rep ranges, particularly for the arms, to promote hypertrophy and really give us that size we’re looking for.

Workout C is all explosive power.  Krieg’s legs aren’t huge, but they certainly are powerful as they drive him towards his foes.  Finally, Workout D is there to give you the endurance to keep trekking across Pandora with all the other vault hunters.  If you’re feeling particularly ambitious, you can stick an extra “Workout D” on either day 6 or 7.


That’s it for The Krieg Workout!  I’ll see you again on Thursday with How to Ride a Meat Bicycle!  Also, tomorrow we’ve got our weekly installment of Q&A Tuesday over on The Youtube Channel, so go check that out, too!  As always, remember to live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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10 thoughts on “The Krieg Workout

  1. Kaiser93 says:

    Hey Dan, great post I’ve been waiting for more of this character since the last post. So hyped to try out this workout.
    If I may, can you post this, Deadpool, and the Vault Dweller’s workouts in the character list? I was trying to find the Deadpool one for my brother but couldn’t; and while a quick Google search fixed that, I believe it would be more convenient for them to be on the list. Just a thought.

    • DaRatmastah says:

      Oh yeah, geez, didn’t realize they weren’t up there. I’ll get on that ASAP, thanks! Glad you’re stoked about Krieg, I hope you enjoy the posts! 😀

      Live boldly!

  2. Pingback: How to Become Krieg | Be a Game Character

  3. Wastelander says:

    Since the body fat percentage needs to be so low, then going below the daily calorie intake would help right? I just finished reading Macros & you and trying to confirm if I understand.

    • DaRatmastah says:

      Yes. You want to go below your total daily energy expenditure by 200-500 calories per day. Make sure you keep your protein intake high, so you don’t go catabolic and start breaking down muscle along with the fat.

      • Wastelander says:

        How often should you check the calorie expenditure? As I lose more weight, the numbers go down right?

        • DaRatmastah says:

          Correct. Generally speaking, you need to adjust slightly every 5-10 lbs of weight loss (depending on your body composition.) Basically whenever you “plateau,” it’s probably time to recalculate.

  4. Bryant says:

    I have to point out that Workout B for this are extremely risky exercises for the most part. I’d suggest finding safer alternatives to prevent injury. Shoulder impingement is no joke. Lateral raises and overhead presses present a higher risk-to-reward ratio than most people should attempt. Find a safer alternative to these exercises if at all possible. If you injure yourself, your gains are all for nothing.

    • DaRatmastah says:

      STRIP THE FLESH!! SALT THE WOUND!! Real talk though unless you’re at risk for an impingement the Overhead Press and Side Lateral Raises are the bread and butter of any good shoulder workout. There’s not much that hits your delts better, which is why you find them in almost every reputable bodybuilding or powerlifting routine out there. We might have to agree to disagree on this one.

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