We’re growing out our Solo Leveling Inspired Workouts to get ready for the release of our anime, and we can’t do that without Sung Jinwoo’s father: Sung Il-Hwan!
I made sure to bring in a few other hunters and characters from Solo Leveling so it wasn’t just the two of them inside our Solo Leveling Workouts Database (two of which are for Sung Jinwoo since we have a weight training routine AND a calisthenics routine for him); and you guys have brought in tons of other requests for more characters…including Sung Il-Hwan, of course.
Sung Il-Hwan came in at number two among our strongest Solo Leveling Hunters and even made the list of the strongest Solo Leveling characters, which only had him and Sung Jinwoo on it [among hunters].
That said, he’s also shredded and muscular, so I want to tell you before we even start that this one will be utilizing weight training to accomplish our goals.
Sung Il-Hwan Stats:
Real Name: Sung Il-Hwan
Height: N/A
Weight: N/A
Anime/Manga: Solo Leveling
Powers: Yes
We don’t have an exact height and weight for Sung-Il Hwan but we do know Sung Jinwoo is estimated to be around 5’10-6’1 and we can guess Sung Il-Hwan to be somewhere around the same.
It won’t matter much for the sake of our workout, though, we’ll still be training to tack on mass and strength!
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!
Sung Il-Hwan 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!
Sung Il-Hwan 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 Sung Il-Hwan we’ll be pulling right from his Wiki Fandom page starting with a brief bio section they share here:
Sung Il-Hwan was a Korean S-Rank Hunter and Jinwoo’s father.
Did I mention it was a brief bio?
Don’t worry, though, we’re going to be pulling more information to make this workout.
Because they don’t go into much detail is his bio section I’ll also be sharing a bit from his History section to at least give a bit more background before we move into his powers and abilities.
Here’s how they break that down for us:
Around ten years prior to the events of the main storyline, Il-Hwan got trapped inside a dungeon during a raid, leaving his family to presume him dead and his wife to raise their children on her own. Before he could die of starvation, however, Il-Hwan was found by the Rulers, who made him one of their seven vessels and gave him the mission of killing the new Shadow Monarch, who was soon to be born. As he didn’t have a way to escape back home, Il-Hwan had no choice but to accept their demands.
There is a ton of information about specific arcs that can also be found on his Fandom page, but for now that’s all we’ll be sharing since what we really need, other than what we know about his appearance, is his abilities.
They move on to discuss those by stating this:
As the vessel of a Ruler, Il-Hwan was one of the strongest hunters in the world.
- Immense Strength: Il-Hwan possessed immense physical strength. He was strong enough to effortlessly overpower Hwang Dongsoo in combat, leaving the latter with injuries so severe that he took months to fully recover from them, and send the Beast Monarch flying with a single blow. He was also able to easily stab right through the Beast Monarch’s jaw, causing the latter severe pain, and smash the Frost Monarch into a nearly building with one well-placed kick.
- Immense Speed: Il-Hwan was incredibly fast in battle. He was agile enough to dodge and counter the Frost Monarch’s and the Beast Monarch’s attacks at the same time, and deflect the Frost Monarch’s barrage of icicles with little trouble.
- Stealth: Il-Hwan was able to camouflage with his surroundings and hide all traces of his presence, essentially turning himself both physically and magically invisible.
- Ruler’s Authority: Il-Hwan was able to control and move objects via telekinesis.
- Spiritual Body Manifestation
Now THIS is what we like to see.
This makes our training pretty clear when stacked on top of the fact that we know Sung Il-Hwan is extremely muscular and toned.
The goals for our Sung Il-Hwan Inspired Workout will be:
- Sung Il-Hwan’s Muscular and Toned Physique
- Sung Il-Hwan’s Immense Strength
- Sung Il-Hwan’s Immense Speed
The goals are going to be muscle growth and the strength and speed will come from that as well, but we’ll also be putting the speed to the test here and there with some brief circuits and/or endurance work that can be added onto the routine as you’d like.
This one will be built around an intermediate training level but scaled up to advanced or down to beginner quite easily with progressive overload with the volume and load of your training.
That said, if it is a bit too high of volume and you’re not comfortable scaling your own workouts just yet you can start with our Beginner Behemoth Workout or even one of the other Beginner Workouts we have on the site until you’re ready to level up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Sung Il-Hwan Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’re going to be training with weights four times a week structured around big compound lifts that will build our Sung Il-Hwan mass as well as increase our strength and speed. We’ll also be putting that speed to the test with our Hunter Speed Circuit Test weekly, biweekly or monthly and substituting some Hunter Endurance Work when you don’t (and potentially a bit on weekends 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.
Sung Il-Hwan Workout Routine: Sample Workout Schedule
Monday: S-Rank Hunter Chest and Triceps
Tuesday: S-Rank Hunter Legs and Calves
Wednesday: Hunter Speed Circuit Test or Hunter Endurance Work
Thursday: S-Rank Hunter Back and Biceps
Friday: S-Rank Hunter Shoulders and Traps
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Sung Il-Hwan Workout: S-Rank Hunter Chest and Triceps
Warm Up:
10 Minute Walk/Run
Workout:
Bench Press
4×10,5, 5, 5
Weighted Dips
4×5
Tricep Cable Pushdowns with EZ Bar
3×10
Chest Flys
3×10
Incline Press
3×10
Standing Overhead Tricep Extension
3×10
Sung Il-Hwan Workout: S-Rank Hunter Legs and Calves
Warm Up:
10 Minute Walk/Run
Workout:
Back Squat
4×10,5, 5, 5
Leg Press
4×5
Seated Calf Raises
3×10
Hamstring Curls
3×10
Quad Extensions
3×10
Cable Crunches
3×20
Hanging Knee Raises
3×20
Sung Il-Hwan Workout: Hunter Speed 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!)
Hunter Speed Circuit Test: Complete 3 Rounds of Descending Reps for Time
Round One: 20 Reps, Round Two: 15 Reps, Round Three: 10 Reps
Kettlebell Swings
Pull Ups
Double Unders
Sung Il-Hwan Workout: S-Rank Hunter Back and Biceps
Warm Up:
10 Minute Walk/Run
Workout:
Deadlift
4×10,5, 5, 5
Bent Over Rows
4×5
Straight Arm Pulldowns
3×10
Cable Rows
3×10
Reverse Cable Flyes
3×10
Wide Grip Lateral Pulldowns
3×10
Sung Il-Hwan Workout: S-Rank Hunter Shoulders and Traps
Warm Up:
10 Minute Walk/Run
Workout:
Overhead Press
4×10,5, 5, 5
Barbell Shrugs
4×12
Lateral Raises
3×10
Power Cleans
3×10
Upright Rows
3×10
Sit Ups
3×20
Lying Leg Raises
3×20
Sung Il-Hwan Workout: Hunter 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
Sung Il-Hwan 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
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL SOLO LEVELING WORKOUT BOOKLET!
A Dozen Different Workouts for Humans, Hunters from Rank A-E all the way up to Rank S, Monarchs, Vessels for Rulers or anyone in between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
