Lancer Workout: Train to Become Cú Chulainn from Fate!

I promised you guys two new characters within our Fate Inspired Workouts this week, and I’m delivering.

We started out adding Kerei to our Anime Workouts and now we’re getting Lancer!

Lancer is one of the most popular characters in the Fate Series, but he had to wait behind some other characters considering we have five or more that are just fan favorites and had tons of requests come in for them.

Either way though, our Fate Inspired Workouts Database is growing quickly – and you guys want me to keep them coming.

For this one we’ll be using weights, so if you guys are part of my bodyweight members in The SHJ Army I suggest going and sorting by calisthenics.

Lancer Stats:

Real Name: Cú Chulainn

Height: 6’1

Weight: 165 lbs.

Anime: Fate

Powers: Yes

Lancer comes in among the tallest range we’ve seen for our male anime characters, but he misses being a part of our behemoths by a few inches.

He’s also quite light compared to his height range, especially considering how much muscle mass he has.

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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Lancer 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.

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Lancer 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 Lancer we’ll be pulling right from his Wiki Fandom, which starts with this:

Cú Chulainn (born Sétanta), also known as the Child of Light, the Hound of Culann, and Lancer, is a supporting anti-villain in the 2004 dark fantasy visual novel Fate/stay night (appearing as a supporting antagonist in the Fate route, a supporting antagonist-turned-supporting character in the Unlimited Blade Works route, and a minor character in the Heaven’s Feel route) and its various anime & manga adaptations.

He is initially the Servant of Bazett Fraga McRemitz and later becomes the Servant of Kirei Kotomine during the Fifth Holy Grail War. He is a fierce, but balanced warrior who enjoys combating a worthy opponent. He has a playful attitude and takes a very carefree approach to life, but is quick to work himself into a frenzy during a heated battle. Lancers are hailed as the “Most Agile” of Servant classes.

From there we can also break down his identity for some extra background lore:

Lancer is Cú Chulainn, a hero from the Ulster Cycle of Irish mythology. He is a demigod, the offspring of a mortal woman, Dechtire, and the deity, Lugh. Although born with the name Sétanta, he adopted Cú Chulainn after killing the hound of a smith, Culann, and promising to replace the slain canine while another was reared. Cú is the Irish Gaelic word for “hound.” During Cú Chulainn’s expedition to the Land of Shadows in Scotland, he trained under a sorceress named Scáthach and acquired his signature weapon, the cursed javelin, Gáe Bolg.

And now that we know WHO we’re working with we need to find out WHAT we’re working with for this workout.

That means we’ll be moving right into his abilities.

They break down his overall abilities as follows:

Lancer’s weapon, the Gáe Bolg, a cursed spear which is said to always hit the target. His weapon itself has two main techniques which can be classified as separate Noble Phantasms.

The first technique is to reverse causality in a technique called the The Spear of Impaling Barbed Death which can be explained by saying the cause is that “the heart is pierced” and the effect is that “the spear is thrust”. Thus, the lance has already hit the heart before it is thrust, and the actual action is merely a formality that occurs due to the piercing of the enemy’s heart.

The second technique utilizes the full potential of Gáe Bolg’s curse by converting prana into energy and releasing the accumulated power after the spear is hurled, detonating on impact with enough power to blow away a multitude of enemies.

Lancer also qualifies for the Berserker and Caster classes. He had gone berserk several times in life, and he takes great pride in having the ability and knowledge enough to qualify for the Caster Class due to his knowledge on Runes. He obtains no geographical boosts from the cultural sphere around Japan. If he were to be summoned in western Europe, he would receive a general boost in power similar to other European Heroic Spirits, and he would display a much sharper increase in power in Ireland. If he were to be summoned in Ireland, he would have had potential access to a castle, chariot, protection of sleeplessness, and the like due to being in the land where his legend took place. While Diarmuid Ua Duibhne has an advantage in a fight due to having a better prana supply from his Master, Lancer would obtain more of an advantage should they fight properly in Ireland due to his fame.

They also make sure to let us know his powers include:

Master Spearman
Superhuman Agility
Superhuman Durability
Superhuman Reflexes
Superhuman Speed
Superhuman Stamina
Superhuman Strength

That makes the goals for our workout pretty straightforward.

The goals for our Lancer Inspired Workout are:

• Superhuman Strength and Speed
• Superhuman Stamina
• Lancers Lean and Muscular Physique

We have our work cut out for us so if you want to start by scaling down or even starting with our Beginner Behemoth Workout you can do that to work your way up to this one which will be built around a intermediate to advanced level.

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Lancer Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’re going to be training with 4 days of full body workouts, and then I’ll also be giving you a day devoted to spearman endurance and a final [optional] training day which we’ll call the Cú Chulainn Circuit Test that can be added on weekly, biweekly or monthly to put your skills to the test.

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.

Lancer Workout: Sample Schedule

Monday: Hound of Culaan Full Body A

Tuesday: Hound of Culaan Full Body B

Wednesday: Cú Chulainn Circuit Test

Thursday: Hound of Culaan Full Body C

Friday: Hound of Culaan Full Body D

Saturday: Spearman Endurance or Optional Additional Resources

Sunday: Rest Day

Lancer Workout: Hound of Culaan Full Body A

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Incline Dumbbell Bench Press

3×12, 10, 8

Leg Press

3×12, 10, 8

Bent Over Barbell Rows

3×12, 10, 8

DB Front Raises

3×12, 10, 8

Preacher Curls

3×15, 12, 10

Seated Overhead Extensions

3×20, 15, 10

Lancer Workout: Hound of Culaan Full Body B

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Back Squats

3×12, 10, 8

Cable Chest Flys

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

Kettlebell Swings

3×12, 10, 8

Alternating DB Hammer Curls

3×10 each arm

Tricep Cable Pushdowns

3×15, 12, 10

Lancer Workout: Cú Chulainn 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!)

Cú Chulainn Circuit Test: Complete 2 Rounds For Time

400M Run

30 Kettlebell Swings

25 Sit Ups

20 Goblet Squats

15 Dips

10 Curl to Press

Lancer Workout: Hound of Culaan Full Body C

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Deadlifts

3×12, 10, 8

Upright Rows

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Weighted Dips

3×12, 10, 8

21s with EZ Bar

3×21

Close Grip Bench Press

3×10

Lancer Workout: Hound of Culaan Full Body D

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Seated Military Press

3×12, 10, 8

Weighted Chin Ups

3×12, 10, 8

Quad Extensions

3×12, 10, 8

Bent Lateral Raises

3×12, 10, 8

Alternating DB Curls

3×10 each arm

Cable Kickbacks

3×15 each arm

Lancer Workout: Optional Spearman 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

Lancer 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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