Levi Ackerman Workout Routine: Train like The Strongest Attack On Titan Character of All Time!

Levi Ackerman is one of the most popular characters we have within our entire Anime Workouts Database.

Not only is he one of the most popular Attack On Titan characters of all time – alongside Mikasa, but he stands out among hundreds of other characters we’ve seen.

In our original Levi Ackerman Inspired Workout we used strictly calisthenics, which is what we did for a lot of our Attack On Titan Inspired Workouts – but now we’re coming back to gain even more muscle with the addition of weight training.

I’ll still be using calisthenics within the programming, but the basis of the routine will be weight training to build a strong and muscular physique.

Levi came in at number one among the strongest Attack On Titan characters of all time (non-titans), and we’re going to be taking what we know about him and bringing him back to SHJ for more.

This will also give us the opportunity for members to get Levi for weight training or calisthenics (now that we’ll have two different full routines) on our Attack On Titan Workout Placement Quiz.

Levi Ackerman Stats:

Real Name: Levi Ackerman

Height: 5’2-5’3

Weight: 143 lbs.

Anime: Attack On Titan

Powers: No

As I mentioned on our original Levi Ackerman post: he is extremely short – even compared to male anime character standards.

He comes in as one of the shortest male characters we’ve seen here 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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Levi Ackerman 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 Attack On Titan Inspired Workout?
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Levi Ackerman 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.

Even though we have already researched him for our original Levi Ackerman Inspired Workout, we’re going to be pulling from his Wiki Fandom again for this one to cover his abilities and a bit of his bio for any new members of The SHJ Army just getting here.

They start us off with a brief bio, stating:

Levi Ackerman, often formally referred to as Captain Levi, is the squad captain of the Special Operations Squad within the Survey Corps and is widely known as humanity’s strongest soldier.

From there we can begin looking at his Vertical Maneuvering Equipment and just how good he is.

They break down a long section about his skills here:

Levi is unbelievably adept at using the vertical maneuvering equipment, to a point that everyone says he is the best at it; even after losing several of his fingers, Levi was still able to utilize the equipment almost as easily as before. He is also said to be as valuable as an entire brigade, far outweighing all of the other soldiers. Furthermore, he was considered extremely strong even before joining the Survey Corps.

He has shown the capability of incapacitating the Female Titan by moving too fast for her to defend, something which whole squads and even Eren in his Titan form could not accomplish. He even defeated Zeke Yeager in his Beast Titan form, who is one of Marley army’s strongest Warriors and an extremely skillful Titan. Neither of these assaults are without some degree of prior planning and situational advantage, as the Female Titan was tired out from multiple conflicts in the span of a few hours, and Levi had engaged Zeke by surprise, getting too close to defend against before Zeke noticed. That said, Levi’s full abilities with his blades are still tremendous, able to carve the Beast Titan’s arm into multiple clean pieces so fast they fell in unison. Nonetheless, Levi has proven himself capable of taking on powerful possessors of the power of the Titans in a one-on-one situation where his vertical maneuvering equipment can be utilized to its utmost. For example, as seen when Levi bested Zeke again in a forest terrain where his vertical equipment could be properly employed.

On top of his incredible abilities related to the vertical maneuvering equipment, what makes Levi an incredible captain and overall titan kill is also his intelligence level (and ability to plan ahead, as mentioned above).

While that won’t necessarily help us build out his plan, it is relevant information to learn more about Levi.

Here’s how they break it down:

Aside from his extraordinary battle skill, Levi has shown a profound ability to quickly analyze situations, and make calculated decisions in the heat of battle. This has given him the ability to save himself and his comrades on many occasions such as when he realizes the Female Titan cannot be killed easily because of her skin hardening and regenerative abilities, and subsequently saves Mikasa when she tries to slay the Female Titan herself, or the time when he fights Kenny Ackerman inside a bar, using chairs, a double-barreled shotgun and even corpses to stop his adversaries. However, Levi admits that he does not believe a person can be right all the time, and some scenarios are beyond a person’s control.

That’s just one of the many reasons Levi is a fan favorite among our AOT characters.

But the biggest part of our training research (landing in just SLIGHTLY above the vertical maneuvering equipment abilities), is Levi’s overall strength.

Here’s how they break that down for us:

Levi has formidable physical strength, which is no doubt evident by his mastery of the vertical maneuvering equipment. Despite his small stature, his body is well built with heavy muscle, making him very strong, and easily able to defeat his opponents. At one point, Levi intercepts one of the Female Titan’s attacks, by using her hand to launch himself towards her mouth before she could hit Mikasa. This does not stop him from injuring himself though.

This breakdown of his strength shows us one of the reasons we are bringing in a weight training version of our Levi Ackerman workout routine.

Levi is super strong, and it’s time for us to get lean and toned like him while tacking on a ton of strength as well.

Be ready for a ton of volume paired with calisthenics, weights, circuit training to train at a high intensity like he does when fighting titans.

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Levi Ackerman Workout Routine

Training Volume:

3-5+ days per week

Explanation:

For this one we’re going to be working around 3 days of high intensity PPL split training that will also work on muscle endurance (which is always good for Survey Corps members) while building tons of strength, and then we’ll also tack on a Vertical Maneuvering Circuit Test and a day devoted to Survey Corps Endurance 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.

Levi Ackerman Workout Routine: Sample Workout Schedule

Monday: Special Operations Pull Day

Tuesday: Vertical Maneuvering Equipment Circuit Test

Wednesday: Special Operations Push Day

Thursday: Survey Corps Endurance Work

Friday: Special Operations Leg Day

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Levi Ackerman Workout Routine: Special Operations Push Day

Warm Up:

800M Jog

Workout:

Triset One: 

A. Dumbbell Deadlifts

3×12, 10, 8

B. Wide Grip Cable Pulldowns

3×12, 10, 8

C. Cable Rows

3×12, 10, 8

Triset Two: 

A. Alternating Dumbbell Curls

3×12, 10, 8 each arm

B. Alternating Hammer Curls

3×12, 10, 8 each arm

C. Chin Ups

3×10

Triset Three: 

A. Sit Ups

3×25

B. Hanging Leg Raises

3×25

C. Superman Hold

3×30 seconds

Levi Ackerman Workout Routine: Vertical Maneuvering Equipment 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.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Vertical Maneuvering Equipment Circuit Test: Complete For Time

Complete 4 Rounds:

25 Kettlebell Swings

20 Double Unders

15 Clap Push Ups

10 Alternating Dumbbell Snatches (each arm)

5 Pull Ups

Levi Ackerman Workout Routine: Special Operations Push Day

Warm Up:

800M Jog

Workout:

Triset One: 

A. Incline Dumbbell Bench Press

3×12, 10, 8

B. Incline Dumbbell Chest Flys

3×12, 10, 8

C. Incline Dumbbell Hex Press

3×12, 10, 8

Triset Two: 

A. Tricep Cable Pushdowns

3×12, 10, 8

B. Tricep Cable Overhead Extension

3×12, 10, 8

C. Tricep Cable Kickbacks

3×12, 10, 8

Triset Three: 

A. Seated DB Overhead Press

3×12, 10, 8

B. Seated DB Front Raises

3×12, 10, 8

C. Seated Dumbbell Shrugs

3×12, 10, 8

Levi Ackerman Workout Routine: Survey Corps Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

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)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Levi Ackerman Workout Routine: Special Operations Leg Day

Warm Up:

800M Jog

Workout:

Triset One: 

A. Back Squats

3×12, 10, 8

B. Lunges

3×12, 10, 8

C. Cable Pullthroughs

3×12, 10, 8

Triset Two: 

A. Bulgarian Split Squats

3×12, 10, 8

B. Glute Bridges

3×12, 10, 8

C. Seated Calf Raises

3×15

Triset Three: 

A. Cable Crunches

3×25

B. Lying Leg Raises

3×25

C. Hollow Hold

3×30 seconds

Levi Ackerman Workout Routine: Bonus Training Resources

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

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