King Bradley Workout Routine: Train like Fullmetal Alchemist’s Fuhrer!

Last updated on October 14th, 2021 at 06:20 pm

We had Alphonse Elric hit the site and spice up the Fullmetal Alchemist Inspired Workouts a bit this week – but now it’s time to counterbalance it.

If we’re going to see one of The Most Popular Fullmetal Alchemist Characters of All Time (who also happens to be a villain), then why not also see one of The Most Powerful Fullmetal Alchemist Characters as well?

King Bradley is STRONG and not only is he strong in his own world, but even ranked up against other anime villains he’s recognized as being extremely powerful.

Actually, we ranked him at number four among The Most Powerful Anime Villains of All Time!

So while we don’t have our Fullmetal Alchemist Workout Placement Quiz live at the time this workout goes live, when it is added to our other Workout Placement Quizzes you better believe King Bradley is going to make the list.

King Bradley Stats:

Real Name: King Bradley

Height: 5’8-5’10

Weight: 180-220 lbs.

Anime: Fullmetal Alchemist

Powers: Yes

King Bradley’s stats are guesstimates that I worked out with other FMA fans, but compared to other characters they seem, with the help of some ranges, like they’d be pretty spot on.

If they are, he stands only very slightly above average male anime character range that we’ve seen thus far at SHJ.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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King Bradley Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best Fullmetal Alchemist Inspired Workout?
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King Bradley Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

If we pull from King Bradley’s Wiki Fandom page to learn more about him and how we can build a routine out around him, they lead with this bio:

King Bradley is one of the primary antagonists in the Fullmetal Alchemist series, being that he is one of the seven Homunculi. Bradley was also the original Führer of Amestris. In the manga series and the 2009 anime reboot, he was known as Wrath, the final homunculus created by Father, but was changed in the 2003 anime to Pride, created by the ancient alchemist Dante. In both series, Bradley is the leader of Amestris and is seen to have almost inhuman swordsmanship. However, in the manga and 2009 anime series, he is an important character being that Amestris was created for the sole purpose of exacting Father’s plan to become the ultimate being. As Führer, Bradley is the respected Commander-in-Chief of the State Military, even though his political standpoints are often questioned in certain instances such as the Ishval Civil War, which was only one of many insurrections focused on creating a massive Philosopher’s Stone for Father.

On top of this, I did my best to prioritize some pictures of King Bradley where we can clearly tell he is JACKED.

Moving on into his powers and abilities section we can see more about that, and his overall power level:

As opposed to the rest of the Homunculi, Bradley was originally a human whose body was infused with a Philosopher’s Stone that was made from wrathful souls. These souls fought and eventually dwindled to a single soul, which was the most wrathful of all. After his transformation into Wrath, Bradley possesses enhanced strength, speed, reflexes, stamina, durability, senses, agility, coordination, willpower, intelligence, and instincts superior to any human.

Enhanced Physiology: Being a human-based Homunculus, Wrath has the ability to physically age, which enabled him to pass off as an average human, allowing him to assimilate into the general population without suspicion. Despite being a Homunculus, Wrath’s unique creation has resulted in the fact that the Philosopher’s Stone which makes him inhuman is comprised of only one soul – his augmented physical abilities such as his remarkably high strength, speed, and agility are all his own, rather than being a product of the stone. However, due to the fact that his Philosopher’s stone contains only one soul, he does not have the immortality and regenerative abilities of his monstrous brethren.

With this King Bradley also gets a ton of other abilities that will be extremely helpful in creating a routine.

Here’s a full breakdown:

• Superhuman Agility: Wrath has flawless coordination, equilibrium, and dexterity. He can jump and run along falling debris. He can manipulate all his bodily rotations, including spinning, turning, rolling, etc., allowing him to move his body in any way or direction, allowing to him escape any hold and evade any attack from any direction. He can perform any physical activity without difficulty.
• Superhuman Reflexes: Wrath reaction time is lightning-fast. It allows him to react to danger and events far faster than others. When shot at by multiple machine guns and a tank’s artillery shell at point-blank, Wrath dodged, deflected, and sliced through them all with incredible ease, all while continuously charging forward.
• Superhuman Momentum: Wrath can control the acceleration of his own body, allowing him to attack or dodge anything without warning and at peak perfection. Wrath can generate great amounts of physical force through kinetic energy, even in a stationary position. His speed lets him channel the force into powerful strikes, Wrath can swing a blade with enough force to slice a wall and still cut clean through a person.
• Ultimate Eye: While it grants him an extra-sensory vision of his general surroundings, the Eye’s true ability is precognition, allowing Wrath to perfectly and efficiently anticipate all variables and his opponent’s attacks and take action with absolute efficiency without any effort. He can adapt perfectly to all factors achieving maximum efficiency in offensive and defensive strategy, ensuring optimal results as long as there is the slightest chance and depending on the means at his disposal. A simple glance will detect his opponent’s or obstacle’s nature, strengths, weaknesses, etc. making Wrath a perfect military field strategist.

So for this one we’re looking to get both strong AND fast, but we also need to remember King Bradley is also an extremely skilled fighter, specifically when it comes to wielding swords.

Here’s a snippet that tells us a bit about that skill level:

Wrath apparently has the highest level of skill when it comes to the art of swordsmanship among all the characters, capable of easily fighting against both the second Greed and Fu simultaneously using only two daggers as well as being able to defeat the first Greed with ease.

For that reason we’ll also want to make sure we train around some endurance and stamina work as well – and I’ll even share some MMA resources for you to step it up if you choose to.

In order to build out the perfect routine for King Bradley, AKA Wrath, I’ll be using tactics from The Superhuman 90 Day System, and as you know: some of our 90 Day Systems have even been used to help train new U.S. Marines!

On top of that we’ll throw in some additional stuff to specifically work around King Bradley’s overall power level and the directions we need to train to unlock his abilities and overall physique.

Get ready.

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King Bradley Workout Routine

Training Volume:

5 days per week

Explanation:

To train to become King Bradley we’re going to be using four days of weights to unlock his strength and agility, and then one day devoted to a Wrath Circuit Test.  You’ll also be able to use some of our additional resources if you want to step it up a notch with your mixed martial arts and parkour as well.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

King Bradley Workout: Sample Workout Schedule

Monday: Homunculus Upper Body A

Tuesday: Homunculus Lower Body A

Wednesday: Wrath Circuit Test

Thursday: Homunculus Upper Body B

Friday: Homunculus Lower Body B

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

King Bradley Workout: Homunculus Upper Body A

Warm Up:

10 Minute Incline Walk

Workout: 

Bench Press

4×4

Standing Military Press

3×5

Dips

4×10

Landmine Rows

3×8

Wide Grip Lateral Pulldowns

3×10

Reverse Flys

3×12

Face Pulls

2×15

Hammer Curls with Rope

2×15

King Bradley Workout: Homunculus Lower Body A

Warm Up:

10 Minute Incline Walk

Workout: 

Back Squat

4×5

Bulgarian Split Squats

4×6 each leg

Leg Press

4×6

Landmine Deadlifts

3×8

Dumbbell Romanian Deadlifts

3×8

Barbell Hip Thrusts

3×10

Leg Curls

3×15

King Bradley Workout: Wrath Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

Wrath Circuit Test: Complete For Time

Complete 5 Rounds

800M Run

15 Power Cleans (95 lbs)

10 Bench Press (185 lbs)

5 Box Jumps

King Bradley Workout: Homunculus Upper Body B

Warm Up:

10 Minute Incline Walk

Workout: 

Rack Pulls

3×3

Chin Ups

5×8

Barbell Bent Over Rows

4×8

Incline Dumbbell Bench Press

3×8

Seated Dumbbell Overhead Press

3×8

Chest Flys

2×12

Dumbbell Pull-Over

2×12

Dumbbell Tricep Pushdowns

2×15

King Bradley Workout: Homunculus Lower Body B

Warm Up:

10 Minute Incline Walk

Workout: 

Deadlifts

4×5

Barbell Hip Thrusts

3×10

Barbell Romanian Deadlift

4×6

Front Squats

3×8

Dumbbell Lunges

3×10 each side

Leg Press

3×15

Box Jumps

3×8

Quad Extensions

2×15

King Bradley Workout Routine: Optional Additional Training Resources

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

HIIT Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Go through our Benchmark Hero Workouts and/or SHJ Core Circuit Test

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.