Vi Workout Routine: Arcane Inspired Vi Training!

Last updated on December 11th, 2024 at 06:47 pm

You guys have been requesting it more and more – and it’s to the point where it’s no longer possible to ignore.

The SHJ Army is relentless when they want a character added to our Workout Database!

We actually had a few other Riot Games (League of Legends) characters on the site not so long ago, but now technically Vi and her Arcane crew are part of our anime world – so they’ll be joining the Video Game Inspired Workouts AND our popular Anime Inspired Workouts (both sub sections).

You guys know I am a HUGE Riot fan, and I have personally played LoL for years and even dabbled in Valorant and now am a huge Teamfight Tactics gamer – so this world is fun for me to step into as well.

That being said, Vi has been the top requests, and I can see why. She’ll make a great character to join Sett and Ahri!

Vi Stats:

Real Name: Violet

Height: 5’9

Weight: 140 lbs.

Anime: Arcane

Powers: Yes

Vi is actually quite tall when compared to other female characters and even female celebrities we’ve researched.

Which makes sense considering what we know (and will discuss) about Vi.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Vi 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 Anime Inspired Workout?
Take The Anime Workout Placement Quiz Now!

Vi 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.

To learn more about Vi and how we’re going to be building a workout routine around her aesthetic and abilities we’ll be pulling from the Wiki Fandom page specific to her Arcane portrayal.

They lead off with this brief bio section:

Vi is a Zaunite vigilante and Jinx’s older sister. A hotheaded and fearless woman who excels at fighting and likes to solve her problems with her fists, she wields a pair of powerful hextech gauntlets that can punch through buildings-and people-with little trouble.

From there we can also go on to her appearance, which in this case is relevant being that her abilities section will be a bit different than we’re used to for our characters:

Vi is a tall, athletic, and light-skinned woman. She wears common punk street fashion typical for Zaunite and Piltover youth atypical for her Warden profession. Her most noticeable features are her mechanical augments inspired tattoos across her entire back and arms (including a VI tattoo on her left cheek), as well as her natural pink hair. As a child she would have a short hairstyle with one braid, later transitioning to punk hair with her bands going to the right side of her head. At some point she would incorporate several dreads at the back of her head.

When at work, she is rarely seen without her Atlas gauntlets which become extensions of her hands.

This didn’t tell us more than we already didn’t know – but it’s good to include for the total picture.

From there they go on to tell us about her abilities – which, as I said previously, don’t help us all that much – but are at least relevant enough to work with a bit.

Here’s what they share for her abilities section:

• Brawler: Vi is skilled at hand-to-hand combat (learning from Vander), being able to dodge and counter most punches, even those from shimmer enhanced individuals. She would use her fighting skills in tandem with her gauntlets.
  • Iron gauntlets: Made from iron cast metal with a flat surface area, she used Vander’s signature weapons while training as well as when rescuing him from the warehouse.
  • Atlas Gauntlets: Exceedingly rare and powerful hextech augments created by Vaido Violante (or Jayce depending on Arcane canonical divergence) that considerably boost Vi’s strength and dexterity. Vi actively uses prototypes of the Atlas Gauntlets.
• Leader: Learning from her adoptive father Vander, Vi became a competent leader for her small group of sumpsnipes, later inspiring Ekko to follow in her footsteps.
• Detective: While not as skilled as her partner Caitlyn, Vi has some skills at collect information to solve crimes by talking to witnesses and informants, collecting physical evidence, or searching records in databases. Her familiarity with the undercity of  Zaun would prove useful numerous times during her time as a Warden.

The big part here is all the information that comes with Vi being a brawler.

But for this one we’re still going to be mainly factoring in Vi’s overall aesthetic, hand to hand combat skills, and the bulky overall physique and muscle we know she has.

To do this we’ll be using weight training tactics to turn into a bulky-brawler.

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Vi Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to be using a PPL split for Vi (Push, Pull and Legs) and then also including a Vigilante Circuit Test and a final day devoted to Gauntlet Endurance Work for her training to have them on for long periods of time.

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.

Vi Workout Routine: Sample Schedule

Monday: Brawler Push Day

Tuesday: Vigilante Circuit Test

Wednesday: Brawler Pull Day

Thursday: Gauntlet Endurance Work

Friday: Brawler Leg Day

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Vi Workout Routine: Brawler Push Day

Warm Up: 

Jog 5-15 Minutes

Workout: 

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Seated Arnold Press

4×15, 12, 10, 8

Cable Pushdowns

3×12, 10, 8

Shoulder Front Raises

3×10

Dips

4xFailure

Chest Flys

3×10

Vi Workout Routine: Vigilante 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!)

Vigilante Circuit Test: Complete 2 Rounds for Time

30 Mountain Climbers

20 Kettlebell Swings

30 Crunches

20 Push Ups

30 Second Hollow Hold

20 Air Squats

30 Jumping Jacks

20 Chair Dips

30 Second Superman Hold

20 Lying Leg Raises

Vi Workout Routine: Brawler Pull Day

Warm Up: 

Jog 5-15 Minutes

Workout: 

Bent Over Barbell Rows

4×15, 12, 10, 8

Preacher Curls

4×15, 12, 10, 8

Wide Pulldowns

3×12, 10, 8

Lateral Raises

3×10

Chin Ups

4xFailure

High Cable Curls

3×10

Vi Workout Routine: Gauntlet 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

Vi Workout Routine: Brawler Leg Day

Warm Up: 

Jog 5-15 Minutes

Workout: 

Leg Press

4×15, 12, 10, 8

Hack Squat

4×15, 12, 10, 8

Calf Raises

3×12, 10, 8

Cable Pullthroughs

3×10

Cable Crunches

4xFailure

Hanging Knee Raises

3×10

Vi Workout: Optional Additional 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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