Warren Chae Workout: Train like The Shredded Lookism Character!

We’ve been coming in hot with Viral Hit Inspired Workouts and our new database for them, but we’re back with another Lookism character this week as well!

Warren Chae may just be a supporting character, but he’s one you guys consistently asked for with our Lookism Inspired Workouts, and I finally found a good time to be able to bring him in.

We have a ton of calisthenics workouts within our Lookism database, but for this one we’re actually going to be pulling out the weights and doing a hybrid full body style that is going to be perfect for Warren Chae’s physique.

It’s kind of like a Manager Kim physique but slightly less of a shred so we’ll be able to slightly tone it down for SHJ members.

Warren Chae Stats:

Real Name: Warren Chae

Height: 6’1+

Weight: N/A

Anime: Lookism

Powers: No

Warren Chae is actually pretty dang tall compared to male anime characters, though he misses being considered a behemoth among our Anime Workouts Database by about four or five inches.

That said, he does increase the height range among them a bit.

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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Warren Chae 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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Warren Chae 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 Warren Chae we’ll be pulling from his Wiki Fandom page, starting with his super brief bio section that tells us this:

Warren Chae is a supporting character in Lookism. He is one of the few members left in Hostel B and Sally Park’s best friend.

We can skip passed his appearance section being that we know exactly what we’re dealing with, and move right into his fighting prowess.

They give us a ton of information about his fighting prowess and we’ll be breaking it down here:

Warren is an experienced and accomplished fighter given his ability to have thousands of wins with only 4 defeats (those defeats coming from the other members of the original Hostel). Warren has shown to be powerful enough in his younger years to defeat the entire Back Door crew with help from Max and Derek and was even be praised by Gun.

When he first met Vasco, he was impressed by his incredible strength considering they were on are relatively equal level. Jerry Kwon also has high respect for Warren Chae because of his endurance and lack of skill. Early in his life, Warren possessed little in the way of a set style though understood the fundamentals of fighting making him a brawler. Despite this, Warren possesses a sense of honour and pride concerning fighting with opponents that fight unfairly such as Eli being a strong counter towards Warren. As a direct result of his continual exposure to street fights with no professional training, Warren Chae unintentionally adopted the fighting philosophy of Jeet Kune Do (JKD) (though many, including the author himself, refer to JKD as a style in addition to a philosophy). Warren Chae and JKD’s philosophy mirror each other in that they espouse attacking the weakest areas of the human body with as much force as possible.

However, after his encounter with Senior Manager Kim (SMK) (whom stated Warren Chae mirrored himself to a near uncanny degree when he was younger), SMK decided to offer Warren his expertise in JKD. As such, Warren now possesses not only his immense physical strength, speed, and fortitude on par with Jerry Kwon, but technical foundations in martial arts as a result of formal tuition.

As a result of his development, Warren Chae has stated that he would win a rematch with Jerry or Eli.

As of Episode 380 we learn that Warren’s fighting skills have been corrected by SMK and he now has a foundation of CQC as well as his JKD proficiency.

I share the whole thing in one go because it really gives us the full scope of what we’re working with here.

Another reason I like the fact that we’re going to be working with weights for Warren Chae is the fact that they mention his incredible strength, which is something we’ll be able to work towards here.

That means the goals for our Warren Chae Inspired Workout are going to be:

• Warren Chae’s Shredded Muscular Physique
• Warren Chae’s Incredible Strength
• Warren Chae’s Fighter Endurance and Body Control/Core

As I mentioned, Manager Kim in his prime has a slightly more shredded physique so we’ll be kind of scaling it back a bit for this one, but also specifically working with weights.

So if you’re looking for a calisthenics routine that’s going to be getting you close to a similar physique you may want to check out the Senior Manager Kim Inspired Workout.

That said, this one should be okay for most fitness levels to jump right into, but if you want to scale it down you can by chopping a full day right off or even by starting with one of our Beginner Workouts.

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Warren Chae Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’ll be training 4 days per week with a full body split and an extra day devoted to our Fighter Strength Circuit Test which you can add in weekly, biweekly or monthly as you’d like. Two days a week you’ll have extra fighter core work and the other two you’ll look to enhance your endurance a bit more.

Scaling Advice:

For this one scaling down is quite easy. You can cut down the abs and arm work on each day of training and still easily achieve six pack abs and toned muscular/strong arms. You can also cut out the daily endurance work, or scale it back. I made sure to include the abs and arm exercises as the last sets each day so it’s easy to cut if you’d like.

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.

Warren Chae Workout: Sample Schedule

Monday: Hostel B Full Body and Endurance A

Tuesday: Hostel B Full Body and Core A

Wednesday: Fighter Strength Circuit Test

Thursday: Hostel B Full Body and Endurance B

Friday: Hostel B Full Body and Core B

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Warren Chae Workout: Rank 8 Hero Full Body and Endurance A

Warm Up: 

Jump Rope Skips

3×50-100

Push Ups

2×20-30

Air Squats

2×15-20

Workout: 

Incline Dumbbell Chest Press

3×15, 12, 10

Leg Press

3×15, 12, 10

DB Shoulder Front Raises

3×15

Close Grip Cable Rows

3×12

Cable Crunches

3×20

Alternating DB Curls

3×10 each arm

Dumbbell Tricep Kickbacks

3×10 each arm

Fighter Endurance Work:

Walk/Jog/Run/Row/Bike

30-60 Minutes

Warren Chae Workout: Rank 8 Hero Full Body and Core A

Warm Up: 

Jump Rope Skips

3×50-100

Push Ups

2×20-30

Air Squats

2×15-20

Workout: 

Chest Flys

3×15, 12, 10

Weighted Glute Bridges

3×15, 12, 10

Upright Rows

3×15

Wide Grip Cable Pulldowns

3×12

Hanging Knee Raises

3×20

Preacher Curls

3×10

Skull Crushers

3×10

Fighter Core:

Side Plank Holds

3×30-60 seconds

Sit Ups with Twist

3×20-30

Lying Leg Raises

3×20-30

Superman Holds

3×30-60 seconds

Warren Chae Workout: Fighter Strength 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!)

Fighter Strength Circuit Test: Complete 2 Rounds for Time

800M Run

50 KB Deadlifts

40 Push Ups

30 KB Swings

20 Dips

10 Pull Ups

Warren Chae Workout: Rank 8 Hero Full Body and Endurance B

Warm Up: 

Jump Rope Skips

3×50-100

Push Ups

2×20-30

Air Squats

2×15-20

Workout: 

Decline Hammer Strength Press

3×15, 12, 10

Goblet Squats

3×15, 12, 10

Lateral Raises

3×15

Bent Over Rows

3×12

Weighted Sit Ups

3×20

Hammer Curls

3×8 each arm

Tricep Dips

3×10

Fighter Endurance Work:

Walk/Jog/Run/Row/Bike

30-60 Minutes

Warren Chae Workout: Rank 8 Hero Full Body and Core B

Warm Up: 

Jump Rope Skips

3×50-100

Push Ups

2×20-30

Air Squats

2×15-20

Workout: 

Bench Press

3×15, 12, 10

Weighted Lunges

3×10 each leg

Overhead Press

3×15, 12, 10

Chin Ups

3×10

Russian Twists

3×30

Cable Curls

3×10

Overhead Tricep Extension

3×10

Fighter Core:

Plank Holds

3×60 seconds

Sit Ups

3×20-30

Hanging Leg Raises

3×20-30

Hollow Holds

3×30-60 seconds

Warren Chae Workout: Endurance Work Resources

For your endurance or HIIT 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

Warren Chae Workout: 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

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