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Eren Yeager Workout Routine

Hanna Walther Author Profile



What does Eren Yeager’s workout routine look like?

Eren Yeager is the main protagonist of Attack on Titan, the popular Japanese anime series. Eren is an incredible combat fighter and one of the best soldiers in the series.

Attack on Titan’s main protagonist, Eren Yeager, begins the series as a 15-year-old boy who’s just watched his mother be murdered and eaten by a Titan in their village.

He swears revenge on the creatures and joins the Survey Corps, an elite group of military professionals, in order to seek justice for his mother.

Since he’s a fictional character, there’s no way to know for sure what Eren Yeager’s workout routine and diet plan consist of.

In this article, we’ve compiled research from information within the series and feedback from experts in the industry.


Current Stats 

  • Height:‎ 5’7″
  • Weight: 140 Pounds
  • Age: 15 Years Old
  • Birthday: March 30, 845
  • Accolades: Voted Best Protagonist and Best Fight Scene in the Crunchyroll Anime Awards


Workout Principles

After joining the 104th battalion, Yeagar stays focused and graduates at the top of his class, solidifying his character in Attack on Titan.

Since then, he has trained regularly in order to be a strong and capable soldier for his comrades and to protect civilization from the Titan creatures.


Eren Yeager’s Workout Routine

He’s in the gym at least five days a week and tries to do the same style of workout as much as possible.

In the gym, Yeager’s focus is on building muscle, improving his combat fighting skills, and increasing his stamina so he can fight for longer periods of time.

Here is Eren Yeager’s workout routine:


Monday – Chest & Triceps

The Titan character performs a chest and triceps workout either in the gym or at his home.

Eren may lift weights consistently even though, in his Titan form, he’s extremely strong and capable in the Attack on Titan series.

  1. Bench press (4 sets, 10 reps)
  2. Incline dumbbell press (4 sets, 10 reps)
  3. Dumbbell chest fly (4 sets, 10 reps)
  4. Cable pushdowns (4 sets, 10 reps)
  5. Skull crushers (4 sets, 10 reps)
  6. Dips (4 sets, 10 reps)


Tuesday – Back & Biceps

Tuesday’s workout for Eren Yeager involves a back and biceps program. Since he’s so young, Eren can train for longer periods of time without tiring as easily.

Here are a few back and bicep movements he does on Tuesday:

  1. Deadlift (4 sets, 10 reps)
  2. Bent over row (3 sets, 8 reps)
  3. Standing bicep curls (4 sets, 10 reps)
  4. Cable rows (3 sets, 8 reps)
  5. Preacher curls (3 sets, 8 reps)
  6. Chin ups (3 sets, 8 reps)


Wednesday – Endurance Training & Parkour Workout

On Wednesday, the Eren Yeager workout routine calls for endurance training in the form of a long run.

Eren runs anywhere from 3 to 5 miles at least twice a week to burn fat and improve his endurance.


Parkour Training

Parkour is essential for Yeager’s training; this exercise teaches him balance, flexibility, critical thinking, and cardiovascular endurance. The key exercises in parkour include deadlifts, pull-ups, military presses, dips, and more.


Thursday – Shoulders

On Thursday, the Eren Yeager workout routine calls for a shoulder burnout. Eren needs strong shoulders during battle, regardless of the creature or Titan that he’s fighting.

Here are a few popular exercises he may do to sculpt his shoulders:

  1. Overhead press (3 sets, 8 reps)
  2. Power cleans (3 sets, 5 reps)
  3. Barbell shrugs (4 sets, 10 reps)
  4. Lateral raise (4 sets, 10 reps)
  5. Kettlebell swings (4 sets, 10 reps)
  6. Front raise (4 sets, 10 reps)


Friday – Legs

On Friday, Eren Yeager hits the gym for an intense leg workout. He targets his quads, glutes, hamstrings, and calves to build a strong foundation in his lower body.

Here are a few lower body and leg exercises he may do:

  1. Back squats (3 sets, 12 reps)
  2. Leg press (4 sets, 10 reps)
  3. Seated calf raises (4 sets, 10 reps)
  4. Hamstring curls (3 sets, 12 reps)
  5. Goblet squats (4 sets, 10 reps)
  6. Box jumps (3 sets, 12 reps)


Saturday – Endurance Training

On Saturday, Eren Yeager builds on his endurance by going for a long run. He likely implements various forms of cardio throughout the week in order to properly train as a combat fighter.

If you’re a beginner with cardio, start small and work up to longer distances. You may focus on running between one and three miles and then scaling up as you build endurance.

In his Titan form, Eren Yeager is extremely strong and powerful, but when he’s in his human form, endurance exercise is beneficial to his strength and abilities as a soldier.


Sunday – Rest Day

Eren Yeager takes a rest day once a week to give his muscles a break from heavy workouts and combat training. He likely performs some Tai Chi or yoga but otherwise takes it easy.


Eren Yeager’s Diet 

The Eren Yeager workout routine also involves a committed diet plan. As one of the best soldiers in the Survey Corps, Eren Yeager knows what to eat in order to fuel his body and maintain his strength and energy.

Eren eats three meals a day and rarely has cheat meals. He is extremely focused on his physical stature, so he avoids refined sugars, processed foods, junk food, and rarely has a cheat meal.

Yeager focuses on high-protein, low-fat meals that leave him feeling light and energized. In his Titan form, he requires a lot of physical strength, and a well-balanced diet keeps his body properly fueled.

Here is Eren Yeager’s diet:


1. Breakfast

  • Oatmeal with banana and peanut butter
  • Egg white omelet
  • Protein shake
  • Fresh fruit
  • Black tea


2. Lunch

  • Grilled steak
  • White rice
  • Fresh veggies
  • Quinoa


3. Dinner

  • Salmon or lean turkey
  • Steamed broccoli
  • Brown rice



Due to his fit and sculpted stature, it’s apparent that Eren Yeager likely takes a few supplements in Attack on Titan. The nutrients he doesn’t get from his diet, he may rely on various vitamins and minerals in supplements.

Here are a few supplements he may take:



As one of the main protagonists in Attack on Titan, Eren Yeager is a character that many fans can relate to, and have followed his character arc for many years.

Eren Yeager’s story is sad but inspiring, and it’s no wonder why fans are invested in him throughout the series. As a soldier, he’s brave, strong, a talented fighter, and loyal to his close circle of friends and family.

It takes commitment and focus to incorporate the Eren Yeager workout routine, but we believe. you have what it takes.

What do you think about Eren Yeager’s workout routine and diet? Leave a comment below.

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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