Workouts
The Doomguy Workout (AKA, The Space Marine Workout AKA The Doomslayer Workout)
Sep
Discuss this post in RPG FitGroup!
This is an awesome moment in Be a Game Character’s history! For those that are unaware, I have a Patreon set up for Be a Game Character. Patreon is an awesome way for people to support online content that they appreciate, and some awesome people have decided to support this blog! Furthermore, enough awesome people pledge enough money that we hit our $50 per month donation goal, which means a free workout for all of you out there! The Patrons got to suggest characters to do a workout for, and out of the available suggestions, I decided to go with Doomguy, AKA The Space Marine, AKA The Doom Slayer, AKA Doom Marine.
I decided to go with him because he’s actually been suggested a bunch of times, but I never felt as though he was fleshed out enough as a character to merit doing a full breakdown. Similarly, a bunch of other characters were suggested by Patrons for this workout (including Nightwing, Leon Kennedy, Reinhardt, and others,) but I felt as though all THOSE characters really deserved a full character breakdown. So, here we are!
Doomguy isn’t super huge, but he is strong, durable, and tenacious. As such, I’m going to classify him as a Brawler, in the Fighter archetype. We want to build a strong, lean, durable body, capable of going twelve rounds with the nastiest beasties from Hell and still coming out on top! Check out Macros and You! for a good introduction to nutrition, and then follow up with The Secret to Building Mass if you feel like to need to pack on some muscle to hit that Doomguy physique, or The Secret to Burning Fat if you need to shed some bodyfat first!
As usual, you should follow my Warm Up Routine before every workout you do, and then Cool Down afterwards, to help recover more quickly, prevent injury, and increase flexibility!
Note: This workout, like most on the site, is split into four tiers in order to easily plug into the RPG Fitness workout eBook.
Equipment Needed:
Pull Up Bar
Dumbbells
Adjustable Weight Bench
Strength:
Style:
Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.
Level 1 (Beginner):
3×5-10 Dumbbell Incline Presses (5-20 lbs, each hand)
3×5-10 Chair-Assisted Chin Ups
3×5-10 Dumbbell Overhead Presses (5-15 lbs, each hand)
3×5-10 Bodyweight Squats
3×5-10 One Armed Dumbbell Rows (5-15 lbs, each hand)
3×5-10 Bodyweight Lunges
3 Planks (hold for ten seconds)
Level 2 (Intermediate):
5×5-10 Dumbbell Incline Presses (20-40 lbs, each hand)
5×3-5 Chin Ups
5×5-10 Dumbbell Overhead Presses (15-30 lbs, each hand)
5×5-10 Goblet Squats (15-40 lbs)
5×5-10 One Armed Dumbbell Rows (15-35 lbs, each hand)
5×5-10 Dumbbell Lunges (5-15 lbs, each hand)
5×5-10 Hanging Knee Raises
Level 3 (Advanced):
5×5-10 Dumbbell Incline Presses (40-65 lbs, each hand)
5×5-10 Chin Ups
5×5-10 Dumbbell Overhead Presses (30-45 lbs, each hand)
5×5-10 Goblet Squats (40-75 lbs)
5×5-10 One Armed Dumbbell Rows (35-60 lbs, each hand)
5×5-10 Dumbbell Lunges (15-45 lbs, each hand)
5×5-10 Hanging Leg Raises
Level 4 (Space Marine):
5×5-10 Dumbbell Incline Presses (70+ lbs, each hand)
5×5-10 Weighted Chin Ups (15+ lbs, hold a dumbbell between crossed ankles)
5×5-10 Dumbbell Overhead Presses (50+ lbs, each hand)
5×5-10 Goblet Squats (80+ lbs)
5×5-10 One Armed Dumbbell Rows (65+ lbs, each hand)
5×5-10 Dumbbell Lunges (50+ lbs, each hand)
5×5-10 Toes-to-Bar
Strength Notes:
We’re going with mostly dumbbell work here to promote serious strength, while boosting proprioception and uniform bodily development. Lifting two individual weights rather than one single bar requires more stabilization and coordination, so while total lift numbers might be a bit lower than with barbell exercises, overall bodily coordination and development remains high. The idea here is high strength, good muscle mass, and overall combat readiness. Feel free to sub in barbell back squats for the goblet squats if you want, though!
Cardio:
Level 1 (Beginner):
20-30 minute Walk/Jog
Level 2 (Intermediate):
30 minute Jog
4×10 second Sprints (rest 20 seconds between sprints)
Level 3 (Advanced):
30 minute Run
4×15 second Sprints (rest 15 seconds between sprints)
Level 4: (Space Marine):
30-45 minute Run
4×20 second Sprints (rest 10 seconds between sprints)
Cardio Notes:
Doomguy goes forever! Regardless of how many minions Hell throws at him, Doomguy cannot quit! So, we’re building a big cardiovascular gas tank to keep him going indefinitely! Being able to go forever isn’t all, though! He still needs to be able to close the distance to his demon foes! So, for that, we’ve added rounds of sprints to the end of every workout, with an ever-increasing period of sprinting, and an ever-decreasing period of rest between sprints! This will build speed, anaerobic conditioning, and a deep hatred for the ending of every cardiovascular workout you do!
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Rest
Day 4: Strength
Day 5: Cardio
Day 6: Strength
Day 7: Rest
Schedule Notes:
A straightforward enough schedule, this will make sure you hit every muscle group multiple times per week, while still allowing time for recovery between workouts. If you’re just starting out, you may want to add an extra rest day on day 4 or 5, omitting that strength or cardio workout (depending on which one you go with. Try to work your way up to the full schedule, but always listen to your body! It’s not worth risking injury.
That’s it! I hope you enjoyed the Doomguy workout. Remember, if the Patreon pledges stay above $50 in October, we’ll get a bonus one-shot character workout then, too! Thanks again for all your support, Patrons. You people are awesome! I’ll have to think of a cool $100 monthly goal bonus next, I think! Any suggestions?
See you again on Monday! Live boldly, change the world, and continue to be awesome!
Not enough ripping and tearing. 8/10
Jk XD 10/10
XD NEEDS MOAR RIP AND TEAR PLS
Ratmastah, do more Kingdom Hearts workouts like Ansem The Dark Seeker or Terra Workout! Or Hajime no Ippo Workouts, please.
I’m at Keyblade Master Level of Riku Workout, btw!
I’ll definitely consider returning to the Kingdom Hearts universe in the future! Sounds like you’ve already made fantastic progress on Riku’s path, though!
I’m honestly stuck between Doomguy and The Arrow. Doomguy is a powerhouse, but Arrow’s versatility is sooo appealing. What would you suggest?
Personally, I think I’d go with Doomguy, but I just like lifting weights and being strong, soooo….your mileage may vary…
I get your point, it’s just hard because bothe are awesome. Thanks Dan, I really appreciate it 🙂
Imagine doing the Workout with the 150 lb dumbbells, or even working up to the monster 375 pounders.
That would be insane O.O
How would I go about adding lower back/hamstrings to this to make it 100% complete? Dumbell deadlifts, or RDLs?
Also, what about incline vs flat presses – any difference really?
This work out seems awesome! And Doomguy is my hero going way back to playing doom as a kid! My question is (and I know I’m way late to this article), how long should each level be used, in your opinion? I’ve really only recently tried again to get serious with my exercise and I’m currently at 6’3 and 205lbs. Any recommendations would be appreciated!
Hey! From my personal experience/knowledge, each level should be used untill your body is totally used to the current level, then move up. If your on a certain level and the workout doesn’t get the blood flowing, it’s time to level up.
This work out seems awesome! And Doomguy is my hero going way back to playing doom as a kid! My question is (and I know I’m way late to this article), how long should each level be used, in your opinion? I’ve really only recently tried again to get serious with my exercise at 22, and I’m currently at 6’3 and 205lbs. Any recommendations would be appreciated!
Hey Colton, thanks for commenting! There’s no specific timing on the levels, it depends mostly upon YOUR fitness level. You want to do whatever level is challenging for you. So basically if you’re able to do all the exercises at the max weight recommended for level 2, then it’s time to switch to level 3. If you can do all the exercises at max weight for level 3, it’s time for level 4. Does that make sense? Let me know if you need further clarification.
Live boldly!
Dan
Well I’m fairly weak. I can do most of the exercises for level 1, but not all. I think after a week or two I might be at the point of moving up. Thanks for the reply! Gotta be fit to rip and tear!
All good dude, we all gotta start somewhere! Kick some ass!
you should list them by the difficulty of the doom games
9/10
Why does it say dumbbell incline press each hand in the exercises? I thought dumbbell incline press are a incline bench press