Gun Park Workout: Train like The Lookism Legendary Fighter!

You guys went nuts for our Daniel Park Inspired Workout and then made it very clear we need Gun Park, Manager Kim and more ASAP.

So here we are for Gun Park!

Although, to be clear, we have had a ton of other characters – so be ready for a full database of characters to slowly develop with the rest of our Anime Inspired Workouts.

Our Daniel Park workout started us off with a calisthenics workout, and now we’re building this one around a JACKED Gun Park – so we’ll be utilizing weight training for this one.

Gun Park Stats:

Real Name: Park Jong Gun

Height: 6’2

Weight: N/A

Anime/Manga: Lookism

Powers: No

Gun Park is actually pretty dang tall.

He actually comes pretty close to being considered a behemoth among our other anime characters (especially due to the fact that male anime characters have a shorter range than other males at SHJ), but the height is growing so we’ll say he just misses it.

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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Gun Park 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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Gun Park 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 Gun Park we’ll be pulling from his Wiki Fandom page starting with this:

Gun Park is a major character in Lookism. He is a fighter of legendary status and the personal bodyguard of the HNH Chairman’s daughter, Crystal Choi. He is also one of the “10 Geniuses” raised by Charles Choi and one of the three children trained by Tom Lee.

The fact that Gun Park is legendary status, and insanely shredded, made him an obvious choice for our next Lookism character.

Being that part of the workout we build will be focused on his physique, I’ll also be pulling from his Appearance section as well:

Gun has a figure similar to most of the prominent fighters within the series. He is a very tall and lean-yet-muscular individual who is always dressed well, usually donning colors of dark fashion and designer brands. His hair is shaved on the sides but long on top, and has always been seen with it slicked back.

From there the thing that is going to give us the most information about how we’re building this one out is his Fighting Prowess section.

Thankfully they break down more than just his fighting ability and tell us all about his different strengths:

Gun has shown consistently to be one of the strongest characters in the series. He has a mixed fighting style with complete mastery of Kyokushin karate, high proficiency in Aikido, and Capoeira as shown when Olly identified one of Johan Seong’s copied moves from Gun, his fight with Goo Kim and his Brazilian kick. He is also shown to be proficient enough in weapons to fight using tonfas and to teach Eli Jang how to use stun batons.

Gun has also displayed formidable physical capabilities with him being able to stagger Vasco with a punch, fast enough to avoid hits from Zack Lee and durable enough to withstand a couple of hits from Eli Jang and come out of it only being slightly annoyed. He has shown to be so skilled that he defeated Johan Seong easily and defeat all of the original Hostel B when he stopped holding back which included strong fighters like Warren Chae, Eli Jang and Max, and Derek. He also was able to defeat Jake, the head of Big Deal and train many fighters.

He is also seen completely defeating hundreds of experienced and weaponized adult criminals included members of organised crime when he was 16, alongside a 16 year old Goo Kim. Even though he claims he’s not familiar with weapons, he still shows to be very proficient in them, using Goo’s ski sticks as batons (most likely Gun’s statement of not being proficient as weapons is only in comparison to Goo who is a weapons expert). It is a later confirmed that Gun is also in the Ultra Instinct state though maintaining said state whilst retaining his control and personality.

Clearly Gun Park is extremely powerful, and extremely strong.

While we need to factor in his fighting abilities, this one will be prioritizing his physique and strength.

That said, the goals for our Gun Park Inspired Workout look like this:

• Gun Park’s Extreme Strength
• Gun Park’s Lean but Muscular Physique
• Gun Park’s Speed and Fighter Endurance

To accomplish this we won’t be using anything that difficult to scale, so you should be able to jump right in, regardless of your fitness level.

That said, if it does look a bit daunting for you, you can start with our Beginner Behemoth Workout and build your way up to this one.

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Gun Park Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training around a PPL (Push, Pull, Legs) Split but doing it hybrid style with a mix of weight training, calisthenics, and then the addition of some endurance work with a full day devoted to it and a Bodyguard Circuit Test to finish off the week that you can utilize weekly, biweekly or monthly.

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.

Gun Park Workout: Sample Schedule

Monday: Legendary Hybrid Pull Day

Tuesday: Bodyguard Circuit Test

Wednesday: Legendary Hybrid Push Day

Thursday: Fighter Endurance Day

Friday: Legendary Hybrid Leg Day

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Gun Park Workout: Legendary Hybrid Pull Day

Warm Up: 

30 Minutes of Varied Cardio

Options: Bike, Run/Jog, Elliptical, Row, Swim

Workout: 

Deadlift

4×12, 10, 8, 5

Wide Grip Bent Over Rows

3×12, 10, 8

Chin Ups

3×10-15

Wide Grip Pulldowns

3×12, 10, 8

Wide to Close Push Ups

3×20-30

Optional Additional Core Work:

Sit Ups

3×20-30

Lying Leg Raises

3×20-30

Hollow Holds

3×30-60 seconds

Gun Park Workout Routine: Bodyguard 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!)

Bodyguard Circuit Test: Complete 4 Rounds for Time

400M Run

30 Kettlebell Swings

20 Weighted Sit Ups

15 Wall Climbs

10 Explosive Push Ups

Gun Park Workout: Legendary Hybrid Push Day

Warm Up: 

30 Minutes of Varied Cardio

Options: Bike, Run/Jog, Elliptical, Row, Swim

Workout: 

Bench Press

4×12, 10, 8, 5

Military Press

3×12, 10, 8

Dips

3×10-15

Tricep Cable Pushdowns

3×12, 10, 8

Diamond Push Ups

3×20-30

Optional Additional Core Work:

V-Ups

3×20-30

Russian Twists

3×20-30

L-Sits

3×30-60 seconds

Gun Park Workout: Fighter 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

Gun Park Workout: Legendary Hybrid Leg Day

Warm Up: 

30 Minutes of Varied Cardio

Options: Bike, Run/Jog, Elliptical, Row, Swim

Workout: 

Back Squats

4×12, 10, 8, 5

Leg Press

3×12, 10, 8

Calf Raises

3×10-15

Hamstring Curls

3×12, 10, 8

Glute Bridges

3×20-30

Optional Additional Core Work:

Weighted Crunches

3×20-30

Hanging Knee Raises

3×20-30

Superman Holds

3×30-60 seconds

Gun Park 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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