EMIYA Fate/Stay Night Workout: Train like Archer!

Last updated on May 15th, 2022 at 11:46 am

You guys were big fans of Rin Tohsaka hitting SHJ and immediately the requests for EMIYA came flooding in for more Fate/stay night.

We don’t have a Fate/stay night mini database planned just yet, but it’ll be next to hit our Anime Workouts Database if the characters keep flooding in.

Tons of members of The SHJ Army want the EMIYA physique, and we’re on the path to get it for this one.

We’re going to be working around calisthenics training (strictly bodyweight movements) for this one, so if that’s not what you’re looking for I recommend heading back into the full database to find a better routine.

You could also use our Anime Workouts Placement Quiz.

But, if you’re still with me, buckle up, because this one is going to be fun.

Archer Stats:

Real Name: EMIYA

Height: 6’1

Weight: 172 lbs.

Anime: Fate/stay night

Powers: Yes

EMIYA is actually really tall when compared to average male anime characters.

He’s still MUCH shorter than some of the behemoths we have in there, but above average among “normal” characters.

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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Archer 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 Calisthenics Workout?
Take The Anime Calisthenics Workout Placement Quiz Now!

Archer 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 EMIYA we’re going to be pulling right from his Wiki Fandom page, starting with his bio section:

EMIYA, Class Name Archer, is the Archer-class Servant of Rin Tohsaka in the Fifth Holy Grail War of Fate/stay night. He is one of the Servants of Ritsuka Fujimaru of the Grand Orders conflicts of Fate/Grand Order.

Moving into his abilities section, his Wiki Fandom has a TON of information.

Like an insane amount, actually.

We won’t be able to go through all of it, but we’ll start with a large intro section to see what we can pick out and continue on with:

In life, EMIYA made a pact with the “World” to become a hero capable of producing miracles. In exchange, he became a Counter Guardian after death, a defensive apparatus brought forth by mankind’s collective unconsciousness of “ought to perpetuate” tasked with preventing humanity’s self destruction by killing a few to save the majority. Because his basis differs from that of the other Heroic Spirits, he cannot be called a legitimate Heroic Spirit. Although his existence has been established as a knight of the bow, in his lifetime he was a magus, not a bowman. His standard weapon being a bow appears to not due to his own strength as a Heroic Spirit amounting to that much, but as a result of his combat style eventually settling down with sniping from afar. Though Archer possesses weak parameters, he is a powerful Servant regardless of this fact. So he is deemed as a heroic spirit that’s unconventionally strong. This is mainly due to the fact that Archer can compensate for his weaknesses by refining what little talents he has. Never focusing on trying to strengthen what he’s weak at but rather by advancing his best abilities to their absolute limit. Nevertheless, the basic abilities of the Archer Class usually tend to be low, so they instead compensate with their Skills and Noble Phantasms. EMIYA is no exception, as shown when he engages in combat with unidentified Noble Phantasms.

As I said, the actual breakdown of his abilities is extremely long, but we can lay it out here a bit more before we figure out our workout.

Here are some other points of focus among his abilities:

1. Class Skills (Magic Resistance, Independent Action)
2. Personal Skills (Clairvoyance, Mind’s Eye, etc.)
3. Noble Phantasm
4. Close Combat
5. Ranged Combat

But the main focus of this one is actually going to be EMIYA’s overall physique.

As I mentioned earlier: for that we’re going to be basing this one around calisthenics and core work.

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Archer Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 days of calisthenics and core work to unlock an Archer physique, and then I’ll also be throwing in an Archer Circuit Test and extra day devoted to endurance work. You can use the circuit weekly, biweekly, or monthly and sub extra endurance when you don’t.

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.

Archer Workout: Sample Workout Schedule

Monday: Close Combat Calisthenics and Core A

Tuesday: Archer Circuit Test

Wednesday: Close Combat Calisthenics and Core B

Thursday: Ranged Combat Endurance Work

Friday: Close Combat Calisthenics and Core C

Saturday: Active Rest Day

Sunday: Rest Day

Archer Workout: Close Combat Calisthenics and Core A

Warm Up: 

Jog 400-800M

Workout: 

Air Squats

3×25

Push Ups

3×20

Plank to Push Ups

3×15

Mountain Climbers

3×25

Pull Ups (or Pike Push Ups / Bodyweight Rows)

3×10

Core Work: 

V-Ups

3×20

Lying Leg Raises with Hip Thrust

3×20

Hollow Hold

3×30 seconds

Archer Workout Routine: Archer 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!)

Archer Circuit Test: Complete 4 Rounds for Time

Run 400M

Reverse Crunches x 30

Explosive Push Ups x 20

Burpees x 10

Wall Climbs x 5

Archer Workout: Close Combat Calisthenics and Core B

Warm Up: 

Jog 400-800M

Workout: 

Glute Bridges

3×25

Decline Push Ups

3×20

Dips

3×15

Inch Worms

3×10

Wide Pull Ups (or Pike Push Ups / Bodyweight Rows)

3×10

Core Work: 

Sit Ups

3×20

Hanging Knee Raises with Twist

3×20

Plank Hold

3×60 seconds

Archer Workout Routine: Ranged Combat 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

Archer Workout: Close Combat Calisthenics and Core C

Warm Up: 

Jog 400-800M

Workout: 

Lunges

3×30 [15 each leg]

Wide to Close Push Ups

3×20

Tricep Extensions (Calisthenics Version)

3×15

Planking Shoulder Taps

3×20

Chin Ups (or Pike Push Ups / Bodyweight Rows)

3×10

Core Work: 

Slow Crunches with Twist

3×20

Russian Twists

3×30

Superman Hold

3×30 seconds

Archer 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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