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Daniel Mesa

How To Get The Guts Physique

guts workout routine

So tons of people have been asking for a Guts Workout Routine. Not hard to see why, Berserk is very popular and what is interesting about the Guts Physique is that he actually he an attainable physique naturally. Not the same can be said for other anime characters. 

In this guide, I will combine my anime and personal training knowledge to create a Guts workout routine so you can get that Guts Berserk Physique that has become so popular across social media. 

BONUS: Download The FREE Guts Workout Routine PDF

Why Would You Want A Guts Physique? 

guts physique breakdown

If you go anywhere on TikTok or Youtube you will see endless people stating that they want to look like Guts. Sure this sounds because of the character and series that Guts is in but what would this actually mean in terms of a real-life physique?

While you may be able to recognize instinctively that GUts has an aesthetic physique, we have to have a deeper understanding of some of the standout features that make Gut’s Physique so desirable. This way we can strategically design our workout routine around these body parts. 

Guts Berserk Physique

Let’s take a look at some of these key features:

Key Guts Physique Features:

  • Low Body Fat
  • Thick Developed COre
  • Traps and Neck
  • Mid Back

Guts Stats:

Guts Height: 6’8”

Guts Weight: 253 lbs

That main thing with Guts is that his physique looks incredibly powerful. While the same could be said for other anime characters like Baki, Gut’s physique has a certain level of thickness and density that I would best compare to a crossfit athlete or strongman competitor. 

What is also great with Guts is that even though his physique is incredible, I would still say that the vast majority of people could achieve something similar to this with the correct training. Similar to the physique of Toji Fushiguro, Guts has a look that you can actually see in real life athletes. 

His proportions and musculature are actually quite realistic and not at all as cartoonish as some other physiques like Yujiro Hanma.

Guts Workout Routine: The Key Principles

guts workout principles

Lifting From The Floor

As we already mentioned, one of the keys to the Guts looks is the incredible development across his mid/lower back and trap area. With this in mind, lifting weights off the floor via things like rows and deadlifts is going to be essential for getting that look. 

These exercises get you the most bang for your buck as you are working out all of these muscles at the same time. Not to mention, you are also getting great core activation as well. 

Direct Core Training

While your core will be getting some indirect work through some other exercises, Gut’s core is not by accident. Clearly this type of core does not come from just being lean, you will have to directly work your abs with some level of frequency to get abs as thick and defined as Gut’s has. 

Guts Workout Routine Research

To both make this workout routine fun and realistic, we will try to pull what we can from the series and lore. We will be using the latest from Gut’s Wiki Fandom to get all the details:

To start off, here is some quick info on Guts

Guts, renowned as the “Black Swordsman“, is a former mercenary and branded wanderer who travels the world in a constant internal struggle between pursuing his own ends and protecting those dear to him.

At one time driven solely by his will to survive, Guts finds purpose in life upon joining the Band of the Falcon, greatly helping in the faction’s storied successes during the Hundred-Year War as captain of the band’s raiders. He eventually becomes dissatisfied with clinging on to Griffith’s dream, and departs from the band in pursuit of his own. Following the horrors of the Eclipse prompted by Griffith, Guts embarks on a two-year war against the God Hand and apostles, becoming increasingly embittered on his one-track quest for retribution. He in time realizes protecting his regressed lover is more important to him, as well as something he cannot do alone, and thus seemingly abandons his quest for revenge while fostering camaraderie with his new companions.

Clearly, a very powerful individual. Next let’s look at some of the skills that Guts has:

  • Inhuman Physicality: Threw years of training, Guts has shown to have impressive physicality that is beyond that of a human. He is able to lift and carry his Dragon Slayer, which weighs about 400lbs, with ease and able to shrug of punishments no other humans can survive.
  • Master Swordsmen: Considered by the Counts as the greatest swordsmen alive, his swordsmanship is able to rival the likes of Griffith and Nosferatu Zodd. During the eclipse, he is able to kill many demons with just a simple blunt weapon.
  • Incredible Will: Of course, Guts has incredible willpower to allow him to survive even the harshest thing live throws at him. His will is incredible large to the point where he can cast away evil spirits trying to possess him.

What stands out to me the most here, is that unlike other characters that often rely on powers, Guts has mastered all of these skills through time and training. Which means that we can do the same thing and get similar results. 

We will have dedicated portions of our routine for speed, strength, and endurance. Focus on swordsmanship is not needed. But I  will say that swinging that heavy sword around requires tons of functional strength so we will be focusing on that as well. 

Guts Workout Routine

The routine will have three days of lifting and three days of dedicated speed and endurance work. Three days of lifting is more than enough to build muscle. We are better off using some of that extra time in the week to get functionally strong and fit. 

LAST CHANCE: Download The FREE Guts Workout Routine PDF

Day 1: Lifting – Focus on Deadlifts & Core

  1. Warm-up: 10 minutes light cardio (jogging or jump rope).
  2. Deadlifts:
    • 4 sets of 8 reps.
  3. Romanian Deadlifts:
    • 3 sets of 10 reps.
  4. Barbell Rows:
    • 3 sets of 10 reps.
  5. Plank:
    • 3 sets for 45 seconds each.
  6. Russian Twists:
    • 3 sets of 20 reps (each side).
  7. Stretching and cool down: 10 minutes.

Day 2: Speed Training

  1. Warm-up: 10 minutes light cardio and dynamic stretches.
  2. Sprint Intervals:
    • 8 x 100m sprints with 2-minute rest in between.
  3. Ladder Drills:
    • 3 sets of 2 minutes each.
  4. Plyometric Box Jumps:
    • 3 sets of 10 reps.
  5. Cool down: 10 minutes light jogging and stretching.

Day 3: Lifting – Focus on Upper Body & Rows

  1. Warm-up: 10 minutes light cardio.
  2. Pull-ups:
    • 4 sets until failure.
  3. Barbell Rows:
    • 4 sets of 10 reps.
  4. Dumbbell Side Raises:
    • 3 sets of 12 reps.
  5. Face Pulls:
    • 3 sets of 12 reps.
  6. Hanging Leg Raises:
    • 3 sets of 15 reps.
  7. Stretching and cool down: 10 minutes.

Day 4: Endurance Training

  1. Warm-up: 10 minutes light cardio and dynamic stretches.
  2. Long-distance jog:
    • 40 minutes at a steady pace.
  3. Core Circuit (3 rounds):
    • Leg Raises: 15 reps.
    • Bicycle Crunches: 20 reps (each side).
    • Mountain Climbers: 30 seconds.
  4. Cool down: 10 minutes light jogging and stretching.

Day 5: Lifting – Focus on Compound Movements

  1. Warm-up: 10 minutes light cardio.
  2. Squats:
    • 4 sets of 8 reps.
  3. Bench Press:
    • 3 sets of 10 reps.
  4. Barbell Rows (yes, again for consistency):
    • 3 sets of 10 reps.
  5. Deadlift (lighter weight):
    • 3 sets of 12 reps (focusing on form).
  6. Plank to Push-up:
    • 3 sets of 10 reps.
  7. Stretching and cool down: 10 minutes.

Day 6: Speed & Agility

  1. Warm-up: 10 minutes light cardio and dynamic stretches.
  2. Shuttle Runs:
    • 5 sets of 50m back and forth.
  3. Cone Drills (zig-zag):
    • 5 sets with a focus on quick direction changes.
  4. High Knees:
    • 3 sets of 30 seconds.
  5. Core Circuit (3 rounds):
    • Plank: 45 seconds.
    • Side Plank: 30 seconds each side.
    • Flutter Kicks: 30 seconds.
  6. Cool down: 10 minutes light jogging and stretching.

Day 7: Rest

Ensure you are using proper form for all exercises to prevent injury. Additionally, listen to your body – if you experience pain (not to be confused with discomfort or muscle fatigue), stop and assess. Before starting any new exercise program, it’s recommended to consult with a fitness professional or physician.

Guts Combat Training

Of course, we cannot do all of the things that Guts does in the series, but we can still work on our combat skills. If you just want to look like Guts you can skip the combat training but if you want the full Guts experience to consider, add some combat training to your routine.

The other upside to combat training is that it can serve as your cardio and can help you stay in a lean state like Guts. Since swordsmanship is not part of MMA, we can focus on some other styles of training.

Here are some great combat sports that you can use to better yourself at mixed martial arts (MMA):

  • Boxing
  • Jiu Jitsu
  • Muy Thai
  • Kick Boxing
  • Wrestling
  • Judo

Guts Diet And Nutrition

Without getting too complicated, you are going to want to be in a calorie surplus and eat plenty of protein to get as big as Guts. The same will apply to almost any superhero workout routine.

Once you have achieved this size, you can then cut down to reveal some of those deep cuts and abs that Guts has.

That being said, as long as you eat whole foods and train hard, you should see some great improvements.

Bottom Line

Of course, the thing we have not mentioned yet is that genetics will play a large role in actually looking like Guts. But you can still work within your parameters and follow our routine or any other anime workout routine to get great results.

You may not end up looking exactly like Guts, but you will still big jumps in your physique and be closer to looking like real life anime character.If you enjoyed this article be sure to check out our some of our other popular anime workouts.


How do you build a physique like Guts?

Building a body like Guts will require lots of compound lifting combined with a high protein diet to put on muscle.

How physically strong is Guts?

Guts has immense strength given his ability to swing the Dragonsalyer sword with just one hand. In real life this would translate to strongman levels of strength.

How much would Guts be able to bench?

Based on Gut’s physique and strength showcase din the series, Guts would be able to bench press between 400-500 pounds.