I was originally going to skip right passed Igris and move into other super popular and powerful Solo Leveling characters, but you guys were not having it.
Igris is one of, if not the most popular Solo Leveling characters behind Sung Jinwoo.
And of course we’ve had both a weight training Sung Jinwoo Inspired Workout AND a Sung Jinwoo Inspired Calisthenics Workout as well – which means it’s only right we bring in Igris next.
So I got to thinking…
How can we train like a shadow? Especially when the shadow doesn’t have visible aesthetics for us to work around.
And then I decided: we’re going to be training around Igris’ immense strength.
Igris Stats:
Real Name: Igris
Height: N/A
Weight: N/A
Anime: Solo Leveling
Powers: Yes
We don’t have specific stats for Igris but we do know he’s a massive knight and can only assume he’d be considered a behemoth.
He’ll join a growing number of characters categorized as behemoths within our Anime Workouts Database.
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.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Igris 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.
Take The Anime Workout Placement Quiz Now!
Igris 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 Igris we’ll be pulling right from his Wiki Fandom page.
They don’t start out with much information, so I’ll actually be sharing some information from Blood-Red Commander Igris’ page, Idris’ background as well.
Here’s how they start us off:
“Igris is the shadow of Blood-Red Commander Igris.”, who was the boss of the Job Change Quest Dungeon.
For Idris’ background they actually label it as “History”, and this is what they share:
After obtaining the Shadow Extraction skill, Jinwoo successfully used it on BRCI by appealing to his loyal personality. However, as he thought the knight’s original name was too long and cringey, Jinwoo decided to simply name the shadow Igris instead.
Although he was the first major shadow that Jinwoo ever extracted, Igris initially played a minor role in the storyline and his position as Jinwoo’s strongest shadow was eventually taken by Beru. However, after Jinwoo was reborn as the new Shadow Monarch, Igris obtained his true powers and jumped two grades from Elite Knight to Marshal.
Which immediately shows us that we’re clearly working around an extremely powerful character (if we didn’t already know).
For his abilities section they don’t go into much depth, but they give us enough to make our goals pretty clear:
As a Marshal Grade Shadow, Igris is an immensely powerful individual. He is also one of the strongest shadows in Jinwoo’s army and is only rivaled by Beru and surpassed by Bellion.
- Immense Strength: Igris possesses immense physical strength.
- Telekinesis: Igris is able to move and control objects from a distance to a limited extent.
- Conversation
- Regeneration
So as I mentioned above, the goals for our Idris Inspired Workout are:
- Idris’ Immense Strength
- Idris’ Massive Size
Simple and straight to the point: we’re training to get massive and powerful.
Which means, if it wasn’t already obvious, we’ll be training with heavy weightlifting.
This one won’t be all that advanced, but it will be intermediate level, if not teetering into advanced in some areas, so if you want to scale down and start with our Beginner Behemoth Workout you can work your way up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Igris Workout Routine
Training Volume:
4-6 days per week
Explanation:
We’re going to be training with 4 days of weightlifting and then 1 day devoted to endurance (optional) and 1 day devoted to a Marshal Grade Shadow Circuit Test, which can be completed weekly, biweekly or monthly.
Igris Workout Routine: Sample Schedule
Monday: Shadow Bench Press, Chest, and Triceps
Tuesday: Shadow Deadlift, Back, and Biceps
Wednesday: Marshal Grade Shadow Circuit Test
Thursday: Shadow Overhead Press, Shoulders, and Traps
Friday: Shadow Back Squat, Legs, and Calves
Saturday: Optional Additional Training with Resources (Add in Optional Endurance Work Here)
Sunday: Rest Day
Igris Workout: Shadow Bench Press, Chest, and Triceps
Warm Up:
5-15 Minute Incline Walk
Compound:
Incline Bench Press
4×6, 8, 10, 12
Accessory Work:
Close Grip Bench Press
3×12, 10, 8
Pec Deck
3×12, 10, 8
Superset A:
A. Cable Pushdowns
3×10
B. Overhead Tricep Extensions (Cable)
3×10
Superset B:
A. Incline Cable Flys
3×10
B. Push Ups
3xFailure
Weighted Dips
3×5-10
Igris Workout: Shadow Deadlift, Back, and Biceps
Warm Up:
5-15 Minute Incline Walk
Compound:
Deadlift
4×6, 8, 10, 12
Accessory Work:
Cable Rows
3×12, 10, 8
Wide Grip Cable Pulldowns
3×12, 10, 8
Superset A:
A. Alternating Bicep Curls [Dumbbells]
3×10
B. Alternating Hammer Curls [Dumbbells]
3×10
Superset B:
A. High Cable Curls
3×10
B. Wide to Close Push Ups
3xFailure
Weighted Chin Ups
3×5-10
Igris Workout: Marshal Grade Shadow 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!)
Marshal Grade Shadow Circuit Test: Complete 4 Rounds for Time
Run 400M
30 Air Squats
25 Kettlebell Swings
20 Mountain Climbers
15 Deadlifts
10 Sit Ups
8 Bench Press
Igris Workout: Shadow Overhead Press, Shoulders, and Traps
Warm Up:
5-15 Minute Incline Walk
Compound:
Overhead Press
4×6, 8, 10, 12
Accessory Work:
Barbell Shrugs
3×12, 10, 8
Upright Rows
3×12, 10, 8
Superset A:
A. Hang Cleans
3×10
B. Dumbbell Shrugs
3×10
Superset B:
A. Shoulder DB Front Raises
3×10
B. Push Ups
3xFailure
Arnold Press
3×5-10
Igris Workout: Shadow Back Squat, Legs, and Calves
Warm Up:
5-15 Minute Incline Walk
Compound:
Back Squat
4×6, 8, 10, 12
Accessory Work:
Leg Press
3×12, 10, 8
Seated Calf Raises
3×12, 10, 8
Superset A:
A. Hamstring Curls (or Kickbacks)
3×10
B. Quad Extension
3×10
Superset B:
A. Weighted Lunges
3×10 each leg
B. Glute Bridges
3xFailure
Cable Pullthroughs
3×8-10
Igris Workout Routine: Optional 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
Igris Workout Routine: 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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