Eren Yeager
Attack on Titan
General strength and enduranceCreator: Hajime Isayama
Eren Yeager is the protagonist of Attack on Titan. This profile takes his story of determination as inspiration for a four-day general strength routine with moderate cardio.
- 4days a week
- 60min per session
- Gymequipment
- General fitnessgoal
Kuro, an original zumbo illustration. It is not official art from any work and does not depict any existing character.
What the work says, what we interpret and what we propose
May contain mild spoilers for the work. These three layers are kept apart on purpose.
What the work says
- He is the protagonist of Attack on Titan (Hajime Isayama, 2009) and joins the Survey Corps.[1]
- He vows revenge after his mother is killed.[1]
- At the start of the story he has no special abilities and fear can freeze him.[1]
- The design of his Titan form and his fighting style draw on real mixed martial arts fighters.[1]
- The source consulted does not publish the character’s height, weight or measurements; that is why this profile does not use them.[1]
What we interpret
- The source consulted does not detail how the character trains; the proposal is ours.
- Editorial hypothesis: a story of constant effort and endurance fits general strength on an upper/lower split plus moderate cardio, which build work capacity without endless sessions.
What we propose
Improve strength and fitness with four upper/lower sessions at the gym and two moderate cardio outings on days off.
- Strength work uses sets of 8 to 12 reps on the main exercises, with two reps in reserve.
- Cardio (30 to 40 minutes) goes on days off at a comfortable pace; at least one full rest day always remains.
- If recovery is hard, keep a single cardio outing a week and build up.
Eren Yeager
Attack on Titan
Always forward.
Physical goal
- A resilient, strong body with good work capacity.
- Firm legs and back and a well-trained heart.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 4 days, upper and lower
Original proposal, not official: gym, general fitness, sessions of about 60 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Upper A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 3 × 8–12 | 90 s | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 3 × 8–12 | 90 s | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 2 × 10–15 | 60 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 2 × 10–15 | 60 s | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 2 × 12–15 | 45 s | |
| Dumbbell biceps curlTechnique: Elbows close to the body; lower slowly. Alternative: Negative chin-ups | 2 × 12–15 | 45 s | |
| Cable face pullTechnique: Rope at face height; pull the hands apart at the end. Alternative: Band face pull | 2 × 12–15 | 45 s |
Day 2: Lower A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 3 × 8–12 | 90 s | |
| Conventional deadliftTechnique: Push the floor away with the legs; bar close and neutral spine. Alternative: Single-leg dumbbell Romanian deadlift | 2 × 10–15 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 10–15 | 60 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 2 × 12–15 | 45 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 12–15 | 45 s |
Day 3: Upper B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 3 × 8–12 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 8–12 | 90 s | |
| Barbell bench pressTechnique: Feet planted; lower the bar to the chest under control. Alternative: Dumbbell floor press | 2 × 10–15 | 60 s | |
| Seated cable rowTechnique: Chest up; pull with the elbows, not the hands. Alternative: Resistance-band row | 2 × 10–15 | 60 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 2 × 12–15 | 45 s | |
| Resistance-band curlTechnique: Stand on the band and curl without swinging the torso. Alternative: Negative chin-ups | 2 × 12–15 | 45 s | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 2 × 12–15 | 45 s |
Day 4: Lower B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell Romanian deadliftTechnique: Bar close to the body; lower until you feel the hamstrings stretch. Alternative: Single-leg dumbbell Romanian deadlift | 3 × 8–12 | 90 s | |
| Leg pressTechnique: Keep your lower back on the pad; do not lock the knees at the top. Alternative: Goblet squat | 2 × 10–15 | 60 s | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 2 × 10–15 | 60 s | |
| Machine leg curlTechnique: Curl without momentum and lower over 2–3 seconds. Alternative: Slider hamstring curl (towel on a smooth floor) | 2 × 12–15 | 45 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 2 × 12–15 | 45 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 12–15 | 45 s |
Optional cardio
Wednesday, Sunday, 30 to 40 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace, Rowing machine.
Before you start. This is a general proposal, not medical advice. If you have an injury, pain, an illness, are pregnant or are under 18, check with a professional before you start. Sharp pain, dizziness or joint discomfort are reasons to stop. Muscle soreness the next day is normal.
Rest and rep ranges follow ACSM (2009). There are no invented loads: choose the weight by the stated reps in reserve (RIR).[2]
What to eat
Sample day with carbohydrates to support strength plus cardio: about 2,400 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,408kcal
Protein135g (22 %)
Carbs312g (52 %)
Fat69g (26 %)
At a body weight of 75 kg (just as an example), this is 1.8 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 80 g, Reduced-fat milk (2%) 250 g, Banana 118 g, Whole egg 50 g.
Lunch
Chicken breast (skinless) 120 g, Pasta 350 g, Tomato sauce 150 g, Olive oil 13.5 g.
Snack
Greek yogurt, plain, whole milk 100 g, Peanut butter 16 g.
Dinner
Ground beef (93% lean) 100 g, White rice 300 g, Green beans 150 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 80 g | 303 kcal | 10.5 g | 54.2 g | 5.2 g |
| Reduced-fat milk (2%) | 250 g | 125 kcal | 8.3 g | 12.0 g | 5.0 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Whole egghard-boiled | 50 g | 78 kcal | 6.3 g | 0.6 g | 5.3 g |
| Subtotal | 498 g | 611 kcal | 26.3 g | 93.7 g | 15.9 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast (skinless)roasted | 120 g | 198 kcal | 37.2 g | 0.0 g | 4.3 g |
| Pastacooked | 350 g | 553 kcal | 20.3 g | 108.0 g | 3.3 g |
| Tomato saucecanned | 150 g | 36 kcal | 1.8 g | 8.0 g | 0.4 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 634 g | 906 kcal | 59.3 g | 116.0 g | 21.5 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 100 g | 97 kcal | 9.0 g | 4.0 g | 5.0 g |
| Peanut buttersalted | 16 g | 96 kcal | 3.6 g | 3.6 g | 8.2 g |
| Subtotal | 116 g | 193 kcal | 12.6 g | 7.5 g | 13.2 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Ground beef (93% lean)pan-broiled | 100 g | 182 kcal | 25.6 g | 0.1 g | 8.0 g |
| White ricecooked | 300 g | 390 kcal | 8.1 g | 84.5 g | 0.8 g |
| Green beansraw | 150 g | 47 kcal | 2.7 g | 10.5 g | 0.3 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 559 g | 698 kcal | 36.4 g | 95.0 g | 18.2 g |
- Spread protein over three or four meals. The reference range for people who strength-train is 1.4 to 2.0 g per kilogram of body weight per day.[4]
- Fat can make up 20% to 35% of energy; carbohydrates fill in the rest according to your hunger, performance and energy use.[5]
Work out your own energy with the energy calculator.
Illustrative example, not a personalized diet or medical advice: it does not replace a registered dietitian. Check with a professional if you have a medical condition or an eating disorder. Health notice
Beginner alternative
If you are starting, do three full-body sessions at home and one or two light cardio outings. When you feel comfortable, move to the upper/lower proposal.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 12–15 | 45 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 10–12 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 10–12 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 10–12 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Glute bridge | 2 × 12–15 | 45 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Optional cardio
Tuesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace.
Frequency and rest
- 4 strength sessions a week and 3 days off; use them to walk or move gently.
- WHO recommends muscle-strengthening activities for the major muscle groups on at least two days a week: this routine meets that.[6]
- Cardio is optional and goes on days off, at a pace where you can speak in full sentences; if you arrive tired to a strength session, cut it back.
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- If fatigue builds up or you stall for several weeks, halve your sets for a week and build back up (editorial judgment).
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Frequently asked questions
Is this Eren’s official routine?
No. The source consulted describes no specific training routine for the character. It is an original zumbo proposal inspired by their profile; it is not affiliated with the work or its creators.
Why does it mix strength and cardio?
Because both benefit health: WHO recommends combining aerobic activity with muscle-strengthening exercises. The proposal spreads the two without overloading any day.
Is the Titan form a physical goal?
No. It is a fictional design from the work and not a training model. Compare yourself with your own starting point.
How much protein do I need?
For people who lift weights, the reference range is 1.4 to 2.0 g per kilogram of body weight per day (ISSN, 2017). If you have a medical condition, check with a professional before changing your diet.
Sources (7)
- Wikipedia. “Eren Yeager”. Accessed October 17, 2026. en.wikipedia.org/wiki/Eren_Yeager
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy (April 2018)”. Accessed October 16, 2026. fdc.nal.usda.gov/
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.