Iskandar Workout: Train like Alexander The Great of The Fate Series!

Last updated on August 24th, 2022 at 08:43 am

We’re back for some more from our Fate Series.

We’ve seen a few characters so far, but none have come close to sizing up to Iskandar.

So, I decided I wanted to not only add a behemoth to our Fate Inspired Workouts, but another one to our overall Anime Workouts Database as well – and Iskandar is HUGE.

I’ll be making some comparisons to Iskandar’s size a little later – but if you’re a fan of The Fate Series, you know what I’m talking about already.

That also means that if you’re one of our bodyweight people inside The SHJ Army, this one isn’t going to be for you. We’ll be using heavy weight training with the goal of getting massive and building a ton of power.

Fate doesn’t have a Workout Placement Quiz just yet, but bringing Iskandar in to be one of the giant bodies among them when we do get one is another reason I wanted to prioritize him.

Iskandar Stats:

Real Name: Iskandar

Height: 6’9

Weight: 286 lbs.

Anime: Fate Series

Powers: Yes

Iskandar is humongous. 

Not only is he a behemoth in height, but his weight shows just how massive he is when it comes to muscle mass as well.

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.

Want The Absolute Best Anime Calisthenics Workouts Booklet?
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!

Iskandar 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!

Iskandar 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 Iskandar I’ll be pulling right from his Wiki Fandom page, starting with a bio section here:

Iskandar, Class Name Rider, is the Rider-class Servant of Waver Velvet in the Fourth Holy Grail War of Fate/Zero. He is summoned by Ritsuka Fujimaru in the Grand Orders of Fate/Grand Order.

From there we can move down into his abilities section, which starts with this:

Having committed great deeds when he was alive, the Heroic Spirit Iskandar is a Top Servant. Due to this and his personality, he ends up becoming Saber’s rival in the Fourth Holy Grail War. During the same war Rider is recognized by Gilgamesh as a true enemy and someone worth using his full strength on. He is said to be an equal match to Altera, however, when fighting her as a kind of warm-up, he easily loses. In combat, Iskandar mostly uses his Noble Phantasm Gordius Wheel to trample the enemies with lightning strikes that generate the amount of magical energy Artoria or Diarmuid would use in an attack that utilized every ounce of their strength. When used as a surprise attack, it is strong enough to almost knock out Lancelot after one strike, forcing him to retreat. To summon the chariot, Iskandar slashes the air apart with his sword. Iskandar can also ride his horse Bucephalus.

And rather than move on into the section about his sword I think it’s important to also discuss his identity before we talk about his overwhelming strength and massive physique:

Alexander the Great, the King of Conquerors, summoned as the adult aspect known by the name Iskandar rather than the youthful aspect known as Alexander. Known by many names, Alexander, Iskandar, and Alexandros, he was the young prince of the small kingdom of Macedonia in the 4th Century BC. Due to the influence of his mother Olympias, as a child he indulged in many tales of legendary heroes and came to believe he was the son of Zeus, despite there being an absence of clear evidence. He was known as a “peerless pretty boy” who was noticed by many sages, such as Aristotle^WP, as a prodigy. During this period of his life, he spent much of his time training as a soldier, studying philosophy and political sciences, and reading great legends. While he bloomed with many talents, he approved of every and all possibilities, able to be called the “personification of possibilities” itself. He possessed a close friend, an “amazing man” who truly began to show his talents after Alexander’s death, who would often drag him around rambunctiously in a manner to his later encounter with Taiga Fujimura, expanding Alexander’s horizons thanks to his actions. Though considered beautiful, his self-recognition in being the child of Zeus granted him strength, reducing his boyish looks over time. He later encountered the Gordian Knot^WP, cleaving the rope with his sword and taking the divine bulls offered to Zeus by King Gordius^WP as his own for use with his chariot.

That tells us a bit more of who we’re dealing with here.

But the main focus of this workout will actually be his strength and size.

Iskandar comes in at a little over 6’9 and weighing 286 lbs.

To put that into perspective: Dwayne Johnson is about 6’4 and 240 lbs. – making Iskandar almost half a foot taller with nearly 50 lbs. on him!

So our main goals of the workout look like this:

• Iskandar’s Massive Physique
• Iskandar’s Overwhelming Strength

To get that done we’re going to be training with heavy weights and a lot of volume – so I hope you enjoy lifting!

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Iskandar Workout Routine

Training Volume:

6 days per week

Explanation:

For this one we’re going to be training with one of my favorite splits (actually inspired by Dwayne Johnson training), which I use variations of for our behemoths from time to time, that allows us to hit every body part separately spread throughout each day of the week. This also gives us some room for cardio within our training to stay lean and work one endurance and overall health 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.

Iskandar Workout Routine: Sample Schedule

Monday: Rider Chest

Tuesday: Rider Biceps

Wednesday: Rider Legs

Thursday: Rider Shoulders

Friday: Rider Triceps

Saturday: Rider Back

Sunday: Rest Day

Iskandar Workout Routine: Rider Chest

Cardio Warm Up: 

15-30 Minutes Incline Walk or Elliptical

Main Compound:

Barbell Bench Press

Warm Up: Complete 2-3 Sets

Working Sets: 5×5

Accessory Work:

Weighted Dips

3×10

Incline Dumbbell Bench Press

3×12, 10, 8

Chest Flys

3×15

Decline Hammer Strength

3×10

Iskandar Workout Routine: Rider Biceps

Cardio Warm Up: 

15-30 Minutes Incline Walk or Elliptical

Main Compound:

Preacher Curls

Warm Up: Complete 2-3 Sets

Working Sets: 4×12, 10, 8, 5

Accessory Work:

Alternating DB Hammer Curls

3×10 each arm

High Cable Curls

3×12, 10, 8

Chin Ups

3×15

21s (Bicep Curls)

3×10

Iskandar Workout Routine: Rider Legs

Cardio Warm Up: 

15-30 Minutes Incline Walk or Elliptical

Main Compound:

Back Squats

Warm Up: Complete 2-3 Sets

Working Sets: 5×5

Accessory Work:

Quad Extensions

3×10

Leg Press

3×12, 10, 8

Hamstring Curls

3×15

Glute Bridges

3×10

Iskandar Workout Routine: Rider Shoulders

Cardio Warm Up: 

15-30 Minutes Incline Walk or Elliptical

Main Compound:

Overhead Press

Warm Up: Complete 2-3 Sets

Working Sets: 5×5

Accessory Work:

Lateral Raises

3×10

Upright Rows

3×12, 10, 8

Barbell Shrugs

3×15

Front Raises with Dumbbells

3×10

Iskandar Workout Routine: Rider Triceps

Cardio Warm Up: 

15-30 Minutes Incline Walk or Elliptical

Main Compound:

Skull Crushers

Warm Up: Complete 2-3 Sets

Working Sets: 4×12, 10, 8, 5

Accessory Work:

Tricep Cable Kickbacks

3×10 each arm

Reverse Grip Cable Pushdowns

3×12, 10, 8

Weighted Tricep Dips

3×12

Overhead Tricep Extensions

3×10

Iskandar Workout Routine: Rider Back

Cardio Warm Up: 

15-30 Minutes Incline Walk or Elliptical

Main Compound:

Deadlifts

Warm Up: Complete 2-3 Sets

Working Sets: 5×5

Accessory Work:

Bent Over Rows

3×10

Close Grip Cable Rows

3×12, 10, 8

Wide Grip Pull Ups

3×12

Close Grip Pulldowns

3×10

Iskandar Workout: Alternative Endurance Training

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

Iskandar 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

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