Welcome to the Blade Workout – a deadly combination of strength, agility, and relentless conditioning designed to make you unstoppable in any battle. Step into the Daywalker’s world and build the power, precision, and endurance needed to face the creatures of the night!!
Table of Contents
⚔️ The Daywalker
The Vampire Hunter Protocol – The Blade Workout – is a regimen forged in the crucible of relentless combat and unwavering discipline. Inspired by Marvel’s legendary Daywalker, this program is designed to sharpen your strength, speed, and agility to vampire-slaying levels. Beyond the physical grind, it’s a test of your mental fortitude – pushing your willpower, focus, and resilience to the edge. Are you ready to embrace the darkness and emerge as a fearless, unstoppable force? The hunt begins now.
🌘 The Midnight Crusade
Blade, the Daywalker, is one of Marvel’s most iconic anti-heroes, first appearing in The Tomb of Dracula #10 in 1973, created by Marv Wolfman and Gene Colan. Born Eric Brooks, his life was marked by tragedy when his mother was killed by a vampire during childbirth—leaving him with enhanced abilities and an unrelenting hatred for the undead. A master of martial arts and deadly with blades, guns, and anything sharp, Blade’s mission is simple: hunt and destroy vampires, no matter the cost.
Wesley Snipes brought Blade to life in the 1998 film that helped launch Marvel’s cinematic rise—arriving before X-Men and over a decade before The Avengers.
Immune to sunlight and bound by his own brutal code of justice, Blade has endured as a fierce warrior across comics, crossovers, and most memorably, through Wesley Snipes’ legendary portrayal in the Blade film trilogy. A symbol of discipline, vengeance, and survival, Blade doesn’t just fight monsters—he is the monster they fear.
This workout is a nod to his creators—and to Snipes—for bringing to life a character that’s as fun to watch as he is lethal.
“I was born ready, motherfucker.”
– Blade
🌘 🧛♂️ Night Hunter Circuits
About the Workouts
Time to wake up—because the world you know is just a sugar-coated topping. Granted, you’re not fighting the undead—but modern life has its own monsters: stress, weakness, apathy, distraction. All designed to wear you down, break your will, and bleed you dry. It’s time to take the fight to them.
Breakdown
This isn’t a glamour programme. Blade doesn’t have time to preen in front of mirrors or follow a five-day split. He’s fighting a war—relentless, dirty, and full of blood. These circuits are built for functionality, not aesthetics. Each one targets a different system—power, endurance, agility, explosiveness—using varied formats like ladders, AMRAPs, EMOMs, and hybrid flows.
The goal isn’t just to look strong—it’s to be strong, fast, and unbreakable. Blade grabs the workout when he can, gets the job done, and moves on. No excuses. No fluff. Just war-ready conditioning for the Daywalker life.
The Blade Workout involves 10 individual circuits to help you win the war against the darkness. Each workout draws from Blade’s world—combat, conditioning, strength, lethal agility, and relentless violence. These are short, savage sessions. Run them solo or cycle through them across your week.
Warmups
Remember to warm up properly before each workout and cool down/stretch afterward.
Bloodbath Circuit
- Format: 4 Rounds – 40 secs on / 20 secs off.
- Focus: Conditioning, reaction speed, explosive movement.
- Rest: None between stations. 45 seconds per round.
- Weight: Light to Medium.
Stations
- Jump Squats.
- Med Ball Oblique Slams.
- Burpees with Lateral Jumps.
- Battle Rope Slams.
- Kettlebell High Pulls.
- Shadow Boxing.
- Med Ball Push Ups.
- KB Swings.
- Mountain Climbers.
- OHP and Lunge.
🔥 Finisher
- 400m ¾ Sprint and 15 Burpees for time.
- Cool-down: 5-10 minutes of light cardio and static stretches.
Daywalker Conditioning
- Format: For Time – Complete all 7 exercises in sequence. Aim to beat your previous time each session.
- Focus: Full-body conditioning, high-rep endurance, and mental grit under fatigue.
- Rest: Minimal between exercises. Rest only as needed.
- Weight: Light to Medium – move fast, stay sharp, prioritise quality over load.
Stations
- Kettlebell Clean & Press: x 10 reps.
- Goblet Squats: x 20 reps.
- Push-Ups: x 30 reps.
- Ankle Taps: x 40 reps.
- Russian Twists: x 50 reps.
- Dynamic Jump Lunge: x 60 reps (30 x reps each side).
- 400m Run (or Assault Bike equivalent).
🔥 Finisher
- Burpees Broad Jumps/Sprints (25 m 27 yds each) for 5 minutes.
- Cool-down: 5-10 minutes of light cardio and static stretches.
Vampire Nest Raid
- Format: 5 Rounds – 8 stations per round
- Focus: Agility, combat mobility, and fast transitions under fatigue
- Rest: No rest between exercises. Take up to 60 seconds between rounds if needed.
- Weight: Bodyweight + Light Kettlebell (for halo and added resistance if desired).
Stations
- Box Jumps or Step-Ups: x 20 reps.
- Bear Crawl + Sprint: x 25m crawl into 50m sprint.
- Spiderman Push-Ups: x 20 reps (10 each side).
- Alternating Lateral Lunges: x 20 total (10 each side).
- Shoulder Push ups: x 20 reps.
- Muay Thai Shadow Boxing: x 1 min.
- KB Halo: x 20 reps (10 x reps each side).
- Sit ups with Punches: x 20 reps.
🔥 Finisher
- 4 rounds of 1 min isometric holds (plank, hollow hold, wall sit and deadhangs).
- Cool-down: 5-10 minutes of light cardio and static stretches.
Kill Zone Circuit
- Format: 3 Rounds of Macebell and Kettlebell Exercises – 8 stations, 1 minute each.
- Focus: Precision, movement flow, and grip strength under continuous tension.
- Rest: No rest between exercises. 60–90 seconds rest between rounds.
- Weight: Light to Medium – prioritise control, form, and smooth transitions over brute force.
Stations
- Macebell 360 Drill: x 1 minute.
- Shadow cuts, spins, guard positions: x 1 minute.
- Power Strike: x 1 minute.
- Snatch (alternating sides or dual KB’s): x 1 minute.
- KB Thrusters: x 1 minute.
- Double KB Swing: x 1 minute.
- Hollow Rocks: 1 minute.
- Hanging Knee Raise or Reverse Crunch: 1 minute.
🔥 Finisher
- 3 x rounds. Alternating Farmer’s Carry 30m (Heavy weight) and Butterfly Sit Ups x 30 reps.
- Cool-down: 5-10 minutes of light cardio and static stretches.
Final Hunt Circuit
Exercises
- Format: EMOM x 20 min (Every Minute On the Minute).
- Focus: Mental toughness, survival pacing, and holding form under pressure.
- Rest: None – work with the clock. Use remaining seconds in each minute to recover before the next station.
- Weight: Moderate – heavy enough to challenge, light enough to sustain over 5 rounds.
EMOM Circuit
- 1st minute: 15 x reps – KB Swings.
- 2nd minute: 10 x reps – Pull-Ups/TRX Back Rows.
- 3rd minute: 12 x reps – Box Jumps.
- 4th minute: 8 x reps – Burpees.
- 5th minute: 10 x reps – DB Thrusters.
Repeat for 5 rounds (25 mins total – no rest).
🔥 Finisher
- 3 x rounds – Assault Bike 20 cals then 30m Bear Crawl.
- Cool-down: 5-10 minutes of light cardio and static stretches.
Night Stalker Circuit
Exercises
- Format: EMOM x 25 mins (Every Minute On the Minute).
- Focus: Tactical conditioning, agility, and durability under duress.
- Rest: None – stay sharp. Use whatever time remains in the minute to breathe and reset.
- Weight: Moderate dumbbells / light wall ball – move clean and stay explosive.
EMOM Circuit
- 1st minute: 10 x reps – Dumbbell Power Cleans.
- 2nd minute: 20 x reps – Jumping Lunges.
- 3rd minute: 10 x reps – Wall Balls.
- 4th minute: 10 x reps – Toes-to-Bar or V-Ups.
- 5th minute: 10 x reps – Push Ups with Shoulder Taps.
Repeat for 5 rounds (25 mins total – no rest).
🔥 Finisher - The Exit Wound Run
3 Rounds of:
- 100m Sprint.
- 10 x Push-Ups.
- 5 x DB Snatches per arm.
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
Stake Through the Heart Circuit
- Format: 3 rounds cluster circuits.
- Focus: Brutal hypertrophy and functional violence – this is where muscle meets mayhem
- Rest: 1 minute between clusters. Minimal rest during clusters – fight through the burn
- Weight: Moderate to Heavy – pick a load that punishes but lets you survive all 10 clusters.
1st Cluster:
- Deadlift → Clean → Front Squat → Push Press (Barbell or DBs) – x 10 full clusters.
2nd Cluster:
- DB Renegade Row → DB Devils Press → Hammer Curls → Weighted Jump – x 10 full clusters.
3rd Cluster:
- Sumo Squats x 5 → KB Swing x 5 → Goblet Squat x 5 → Reverse Lunge x 5 (alt legs) – 10 clusters.
🔥 Finisher
☠️ Death by Finisher:
- 50 Burpees for 2 mins.
- Every pause = +2 reps.
- Cool-down: 5-10 minutes of light cardio and static stretches.
With its explosive blood shower scene, Blade (1998) kicked open the door for modern comic book films, setting the tone with its hard-edged, R-rated style — violent, stylish, and unapologetically cool.
Vampire Execution Complex
- Format: 4 Rounds (Barbell or Dumbbell Complex).
- Structure: No putting the weight down — flow through all movements unbroken.
- Focus: Muscular endurance, breath control, and Blade-style movement flow under sustained load.
- Rest: 90 seconds between rounds – shake it out, reload, go again.
- Weight: Light to Moderate – just enough to hurt, but light enough to move with intent.
Complex Circuit (6 x reps each)
- Bent-Over Row.
- Romanian Deadlift.
- Hang Power Clean.
- Front Squat.
- Push Press.
- Good Morning.
- Reverse Lunge (3 each leg).
Rest 90 sec between rounds.
☠️ Death by Finisher
- Max Reps Devil Presses in 3 mins.
- Every time you stop: Add 10 x reps Jumping Lunges (to be undertaken at end of 3 minutes).
- Cool-down: 5-10 minutes of light cardio and static stretches.
The Eliminator
- Format: 10–1 Descending Ladder – Start at 10 reps of each, drop by 1 every round (10-9-8…1).
- Structure: Two opposing movements performed in alternation – non-stop, no mercy.
- Focus: Endurance, grit, and willpower – dig deep and keep climbing down.
- Rest: As little as possible – only when needed to maintain form.
- Weight: Moderate Kettlebells – heavy enough to test you, light enough to keep moving.
Circuit 1:
- Double KB Clean & Squat
- Box Jump (or Jump Lunge if no box).
Circuit 2:
- Double KB Snatches.
- Sprints x 25ms.
Circuit 3:
- KB Swings.
- KB Drags.
- Jump squats.
☠️ Finisher
4 x Rounds of:
- 60m x Sled Push.
- 1 min x jump rope.
- 10 x Burpees.
- Cool-down: 5-10 minutes of light cardio and static stretches.
Death Dealer Circuit
- Format: 5 Rounds – 45 secs work / 15 secs rest.
- Structure: Cardio-functional fusion – nonstop movement with strength in every rep.
- Focus: Full-body tempo under fire – test your lungs, grip, and resolve.
- Rest: 15 secs between exercises, no rest between rounds unless absolutely needed.
- Weight: Light to Moderate – aim for flow, control, and sweat-soaked output.
Stations
- Dumbbell Snatch (alternate arms).
- Gorilla Row.
- DB Squat with Biceps Curls.
- Angel Press.
- KB Rolling Thunder.
- Triceps Dips.
- TRX Forward Jumps (Hams).
- Core-work (TRX) – (Rounds 1,3 and 5 – TRX Pendulums, rounds 2 and 4 – TRX Mountain Climbers).
- KB Curtsey Squats.
- Deadlifts (KB’s).
🗡️🧛🏿♂️ Finisher – “The Blade Gauntlet”
5 x rounds, no rest.
- Push-Ups: x 10 reps.
- Jump Squats: x 10 reps.
- KB Swings: x 10 reps.
- Mountain Climbers: x 60 reps.
- Cool-down: 5-10 minutes of light cardio and static stretches.
Remember to cool down, stretch and drink water!
Workout Complete!!
There’s worse things out tonight than vampires.
🗡️ 🩸Daywalker Chronicles – About Blade
Half-human, half-vampire — Eric Brooks, better known as Blade, walks the line between two worlds. Born from tragedy and forged in blood, he turned his curse into a weapon — a crusade against the undead. Trained in martial arts, armed with vampiric strength, and driven by vengeance, Blade wages a one-man war against the creatures of the night — the hunter who hunts his own kind.
The result of a vampire bite during childbirth, Blade is a daywalker (half-vampire, half-human) who uses his gifts to wage war on the vampire underworld.
For a brief history of Marvel’s daywalker click on the links below.
Blade carved his name into Marvel history as the ultimate vampire hunter. In his first solo series (Blade: The Vampire Hunter, 1994), he faced off against powerful vampire factions, cementing his role as a relentless slayer haunted by loss and driven by vengeance. Over time, Blade’s world expanded beyond the undead—teaming up with heroes like Wolverine, Daredevil, and the Punisher, and squaring off against threats like Doctor Doom and vampiric mutants. As a founding member of the Midnight Sons, Blade allied with Ghost Rider and Morbius to take on supernatural forces far beyond any one man.
His most personal battle remains against Deacon Frost, the vampire who murdered his mother and cursed him with the blood of the undead. Whether fighting solo or alongside Marvel’s darker heroes, Blade’s path stays the same—eliminate the threat, burn the body, and move on.
Blade is a Dhampir—a rare hybrid of human and vampire—which grants him superhuman strength, speed, agility, and endurance far beyond any ordinary human. Unlike full vampires, he’s immune to sunlight, silver, garlic, and other traditional weaknesses, making him perfectly suited for the hunt. His accelerated healing lets him recover from injuries quickly, while his resistance to vampiric mind control protects him from one of their most dangerous weapons.
A master of martial arts, Blade is highly trained in multiple combat styles, excelling in both unarmed fighting and weapon use. His arsenal includes silver swords, stakes, UV-based tools, and a wide range of firearms—each used with clinical precision. Tactically sharp and incredibly resourceful, Blade adapts quickly to any threat, striking hard and vanishing before the dust settles. Immune to infection and relentless in pursuit, he is one of the most feared hunters in the Marvel Universe.
Blade became a household name thanks to Wesley Snipes’ iconic portrayal in the Blade trilogy (Blade, Blade II, Blade: Trinity), which fused martial arts, horror, and comic-book grit long before the MCU took off. The films redefined what a superhero movie could be, laying the groundwork for Marvel’s cinematic rise.
He’s set to return in the MCU with Mahershala Ali taking on the role, introducing Blade to a new generation. Beyond film, Blade has featured in animated series like Spider-Man: The Animated Series and Ultimate Spider-Man, and appears in video games such as Marvel: Ultimate Alliance and Marvel vs. Capcom 3.
As one of Marvel’s first Black superheroes, Blade’s impact is lasting. He represents grit, vengeance, and survival—earning his place as one of the most enduring anti-heroes across comics, film, and pop culture.
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2 thoughts on “Vampire Hunter Protocol – The Blade Workout”
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Can you cycle these in a format of strength, cardio, strength, cardio and rest as needed or is there a better format? Thanks
Hey Joseph, hope you are enjoying the workouts. With these circuits you can rotate them however you like, that’s the idea. The aren’t structured like a progressive 8-12 week plan, they are more of a grab-and-go system you can drop in between your regular training days. Like the Punisher and Winter Soldier Workouts they are designed for flexibility, rather than a fixed schedule.