Loid Forger Workout: Train like the Spy X Family Spy!

Last updated on January 1st, 2023 at 11:31 am

Next up to join our Anime Inspired Workouts is Loid Forger!

Last week we brought in Yor Forger, and this week we obviously needed to add Loid.

Spy X Family is extremely popular right now, and for good reason, so I want to make sure everyone in The SHJ Army has a shot at taking on their favorite characters routines.

And when the main characters are a spy and an assassin they fit right in at SHJ.

At this rate I’m sure there will be a ton of Yor and Loid cosplayers out there and potentially even couples Halloween costumes!

He’ll also be an awesome addition to our Anime Workout Placement Quizzes.

Loid Forger Stats:

Real Name: Loid Forger

Height: 6’1 1/2

Weight: 154-198 lbs.

Anime: Spy X Family

Powers: No

Loid Forger comes in above average height among male anime characters, but isn’t quite up there with some of our behemoths.

He’d also be considered right around average height if we compare him to celebrities we’ve researched.

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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Loid Forger 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!

Loid Forger 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 what we’re working with in order to train to become Loid Forger we’ll be pulling right from his Wiki Fandom page.

Here’s how they lead us off:

Loid Forger is the main protagonist of the SPY x FAMILY series. He has discarded everything about his past to work for his country as an undercover spy who acts under the codename “Twilight”.

For his current mission, he is required to marry and have a child. Thus, he enters a marriage with Yor Briar and becomes the adoptive father of Anya Forger.

From there we can move onto his abilities, leading with a short breakdown of his training to be a spy:

Twilight has been trained to be a spy for at least ten years amount of time. His style of fighting seems to be very much on the pragmatic side of combat, using everything in his environment to his advantage.

His Fandom page also talks about how his biggest strength is his intelligence, but unfortunately we won’t be including that portion within our workout.

What we WILL be working around are these details (with the exception of “Disguise”, which you’ll have to work on yourself):

Disguise: Twilight is also known as a master of disguise, being able to seamlessly pass off as other people who have different body types and characteristics even down to their voices.

Speed: He is fast enough to take down multiple people without much trouble, albeit using flour as a smokescreen.

Senses: Twilight is extremely aware of his surroundings, being able to find Anya easily and was able to tell when he is being watched by the faculty members of a prestigious academy. He can also spot listening devices very easily.

Strength: Twilight has a good degree of strength being able to gracefully pull an obese child stuck in a gutter with just one arm over his head and land him on his feet.

Endurance: He is durable enough to take a car crash and still being fine enough to go to a party, albeit with bleeding and confusing his mission with Yor’s agreement.

Trained Combative: Twilight is an extremely well-trained spy able to dispatch a group of armed thugs by himself.

Expert Marksman: Twilight is a very good marksman being able to shoot 3 men while fighting off 3 others with his hand.

So for this one the main priorities are:

• Loid Forger’s Overall Lean and Slim Physique
• Loid’s Speed, Strength and Endurance
• Loid’s Spy-Like Abilities and Body Control

For this we’re going to be using calisthenics training and add in some endurance work to build the full Loid Forger!

There will be some volume and intensity but it will be easy to scale this one down to a beginner to intermediate level.

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Loid Forger Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to be using 3 days of base calisthenics with some intensity and then one day devoted to a Spy Circuit Test and a final day devoted to Forger Endurance Work. You can tack on your Spy Circuit Test weekly, biweekly or monthly, but do endurance work on weeks you don’t use it.

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.

Loid Forger Workout Routine: Sample Schedule

Monday: Twilight Calisthenics, Core and Cardio A

Tuesday: Spy Circuit Test

Wednesday: Twilight Calisthenics, Core and Cardio B

Thursday: Forger Endurance Work

Friday: Twilight Calisthenics, Core and Cardio C

Saturday: Active Rest Day (Or Optional Additional Work)

Sunday: Rest Day

Loid Forger Workout Routine: Twilight Calisthenics, Core and Cardio A

Warm Up Cardio:

10-30 Minutes of Varied Cardio (Can be done post-workout but do a 5-15 minute warm up in place)

Calisthenics and Core:

Explosive Push Ups

3×30

Air Squats

3×25

Sit Ups

3×20

Lying Leg Raises

3×20

Hollow Hold

3×20 seconds

Dips

3×15

Pull Ups

3×10

Loid Forger Workout Routine: Spy 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!)

Spy Circuit Test: Complete 4 Rounds for Time

400M Run

30 Mountain Climbers

20 Push Ups

10 Wall Climbs

Loid Forger Workout Routine: Twilight Calisthenics, Core and Cardio B

Warm Up Cardio:

10-30 Minutes of Varied Cardio (Can be done post-workout but do a 5-15 minute warm up in place)

Calisthenics and Core:

Decline Push Ups

3×30

Glute Bridges

3×25

V-Ups

3×20

Toes to Bar (or Knees to Elbow)

3×20

L-Sit Hold

3×20 seconds

Plank to Push Ups

3×15

Chin Ups

3×10

Loid Forger Workout Routine: Forger 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

Loid Forger Workout Routine: Twilight Calisthenics, Core and Cardio C

Warm Up Cardio:

10-30 Minutes of Varied Cardio (Can be done post-workout but do a 5-15 minute warm up in place)

Calisthenics and Core:

Wide to Close Push Ups

3×30

Wide to Close Squats

3×26

Sit Ups with Twist

3×20

Hanging Knee Raises with Twist

3×20

Superman Hold

3×20 seconds

Chair Dips

3×15

Wide Pull Ups

3×10

Loid Forger Workout: Optional 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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