Our Fate Inspired Workouts Database is actually fairly big at this point, but there is always room to grow.
That said, Achilles is an awesome addition for us, coming in as a character that we’ll be training with weights, but using a bit of a hybrid routine to shoot for his lean and toned aesthetic.
That means if you’re here for one of our calisthenics workouts, you’re going to want to jump back into the databases and find a different routine – because for this one we’re definitely using weights and training for Achilles strength!
I added a picture of a shirtless Achilles which is actually a festival icon that was unlockable in Fate Grand Order, the mobile game.
Achilles Stats:
Real Name: Achilles
Height: 6’0 1/2
Weight: 213 lbs.
Anime: Fate Apocrypha
Powers: Yes
Achilles is actually pretty all, coming in above average among male anime characters, but missing being considered a behemoth in our Anime Workouts Database by about six inches or so.
More importantly, though, he actually weights nearly thirty to forty pounds over what we’d generally see for characters at his same height and overall frame.
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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Achilles 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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Achilles 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 Achilles from Fate we’ll be pulling right from his Wiki Fandom page, starting with his brief bio section here:
Achilles, also known as Rider of “Red”, is the Rider-class Servant of Cabik Pentel of the Red Faction in the Great Holy Grail War of Fate/Apocrypha. Shirou Kotomine assumes command over him before he even meets his Master, and through his machinations he later officially becomes Rider’s Master. He is one of the Servants summoned by Ritsuka Fujimaru in the Grand Orders of Fate/Grand Order.
We can skip right passed the appearance section considering we definitely know what we’re dealing with here, and move right into his powers and abilities considering the long list we’re going to have to go through to get this one right.
To start we can jump right into what they tell us about his overall abilities and background here:
Having once been a powerful and exceptional hero whose level was exceedingly close to that of the gods, Achilles is known as one of the greatest heroes in history, with numerous legends beffiting his fame. Achilles is without a doubt, a first-rate Servant, as he is not only as top rank as a Heroic Spirit can conceivably be, but he also boasts of worldwide‐class fame. There are probably less than ten heroes, including him, whose names are known on that scale. He is a hero who boasts the most outstanding popularity in Greek mythology, which definitely equals that of the legendary Greek hero, Heracles. After all, his name is attached to one of the vital points of the human body. Among the many Servants from Greek Mythology, his power ranks next to that of Heracles. Jason, the leader of Argonauts, states that Achilles is the second strongest hero in all of Greece. Due to Achilles’ power, the Subcategory Holy Grail War in Greece simply turned into a competition for his Catalyst, just like the previous one was a competition for a catalyst for Heracles before he was banned.
Being regarded by Chiron as an extremely overpowered Rider, Achilles’ parameters are quite excellent. During the Great Holy Grail War, Achilles was the undisputed strongest alongside Karna. Jeanne d’Arc estimates that Achilles possesses power and ability that rivals Karna, and states that his existence alone completely changes the course of the battle. Shirou Kotomine also states that Achilles could match Karna, and confirms that he possesses the strength necessary to oppose Vlad III, even within Romania. This is because Achilles’ great fame is comparable to Vlad’s, even within Romania. Even so, it was later noted that if the two were to fight, Vlad III would still have some degree of advantage over him. When Mordred heard Kotomine’s words, she considered the possibility of her Father being the servant he was talking about. Compared to the other servants of the Red Faction – putting aside Mordred, who was operating independently – Karna and Achilles were truly unparalleled. As such, it is truly a case of two star players in a single team. Achilles’ combat strength is noted to be great enough face Avicebron’s Adam, head-on and achieve victory with ease. Something that took a team comprised of Mordred, Sieg, Chiron, Jeanne d’Arc and Astolfo perfectly following a coordinated tactic to defeat.
Right off the bat we can tell we’re dealing with an extremely powerful character, even regarded as “overpowered” by Chiron.
Going a bit deeper then continue on by telling us even more about his physical prowess and speed.
Here’s how they break it down:
Although his physical prowess is abnormal, it is not an impossible standard for a Servant. Even taking that into account, his speed still greatly stands out, as he has been recorded in history as the fastest hero among all humanity, lauded for his great valor and prowess in the Trojan War. During that war, Achilles found a worthy adversary in Hector, who was his equal in strength and skill. Achilles was able to kill him in a one-on-one duel thanks to a paper-thin difference in skill. To Achilles, Hector is one of the top three people he never wants to fight again, whether it is before or after his death. The remaining two being Penthesilea and Chiron. Although Chiron claims that fighting Achilles directly may be somewhat beyond his capabilities, he was later shown to be able to nearly match him in combat.
This is one of the reasons I mentioned definitely needing to focus in on physical attributes like strength and speed with our weight training.
They go on to discuss his speed even more, which will definitely be at the top of our list – as they make sure to reiterate the fact that he was known as the fastest hero among all humanity.
That means the goals for our Achilles Inspired Workout are:
- Achilles’ Lean and Toned Aesthetic
- Achilles’ Insane Speed and Physical Prowess
- Achilles’ Strength, Endurance and Agility
The speed we’re going to prioritize is going to be centered around the weight training we use and also the intensity training we do with circuits.
That being said, this routine will obviously be pretty intense and mix a bunch of things that might make it seem pretty daunting for a beginner.
If that’s the case you can start with our Beginner Behemoth Workout (or really any of our Beginner Workouts) and then work your way up to this one slowly.
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Achilles Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’ll be using a framework for a hybrid training system I really like and switching it up to make it perfect for what we need to accomplish our Achilles’ goals. We’ll be training with four days a week of hybrid training that will be primary lifting for strength and speed, but also some bodyweight movements for Achille’s body control and combatant skills. We’ll also have a Rider Of Red Circuit Test that you can complete weekly, biweekly or monthly as you’d like.
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.
Achilles Workout: Sample Schedule
Monday: Chiron Hybrid Chest and Triceps
Tuesday: Chiron Hybrid Legs, Calves and Core
Wednesday: Rider Of Red Circuit Test
Thursday: Chiron Hybrid Shoulders, Traps and Core
Friday: Chiron Hybrid Back and Biceps
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Achilles Workout: Chiron Hybrid Chest and Triceps
Warm Up:
Jump Rope Skips
3×50-100
Walk/Jog/Run
10-20 Minutes
Compound Lift:
Incline Dumbbell Press
5×15, 12, 10, 8, 5
Accessory Work:
Cable Tricep Pushdowns with Rope
3×15
Hammer Strength Press
3×12, 10, 8
Dips
4×10
Chest Flys
3×12
Close to Wide Push Ups
3×30
Intensity Finisher: Complete 1 Round
- 20 Push Ups
- 20 KB Swings
- 20 Air Squats
- 15 Push Ups
- 15 KB Swings
- 15 Air Squats
- 10 Push Ups
- 10 KB Swings
- 10 Air Squats
Achilles Workout: Chiron Hybrid Legs, Calves and Core
Warm Up:
Jump Rope Skips
3×50-100
Walk/Jog/Run
10-20 Minutes
Compound Lift:
Back Squat
5×15, 12, 10, 8, 5
Accessory Work:
Seated Calf Raises
3×15
Leg Press
3×12, 10, 8
Cable Crunches
4×15-20
Hanging Leg Raises
3×12-15
Double Unders
3×20-30
Intensity Finisher: Complete 3 Rounds
7 KB Deadlifts
6 Wall Climbs
5 KB Goblet Squats
4 Pull Ups
3 Burpees
2 Sumo Deadlift High Pull
1 Minute Plank
Achilles Workout: Rider Of Red 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!)
Rider Of Red Circuit Test: Complete 2 Rounds for Time
Run 1 Mile
Complete 4 Rounds:
30 Push Ups
25 Sit Ups
20 Double Unders
15 Dips
10 Push Ups
Achilles Workout: Chiron Hybrid Shoulders, Traps and Core
Warm Up:
Jump Rope Skips
3×50-100
Walk/Jog/Run
10-20 Minutes
Compound Lift:
Overhead Press
5×15, 12, 10, 8, 5
Accessory Work:
Barbell Shrugs
3×15
Standing Shoulder DB Front Raises
3×12, 10, 8
Handstand Push Ups
4×6-10
Sit Ups
3×20-30
Russian Twists
3×20-30
Intensity Finisher: Complete 1 Rounds
50 KB Swings
40 Lying Leg Raises
30 Bench Press
20 Incline Push Ups
10 KB Goblet Squats
Achilles Workout: Chiron Hybrid Back and Biceps
Warm Up:
Jump Rope Skips
3×50-100
Walk/Jog/Run
10-20 Minutes
Compound Lift:
Deadlift
5×15, 12, 10, 8, 5
Accessory Work:
Alternating Bicep Curls
3×10 each arm
Wide Grip Pulldowns
3×12, 10, 8
Chin Ups
4×15-20
High Cable Curls
3×12-15
Hollow Hold
3×30-60 seconds
Intensity Finisher: Complete 2 Rounds
20 Weighted Lunges
15 Decline Push Ups
10 Curl to Press
15 Box Jumps
20 Thrusters
Achilles Workout: 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
Achilles 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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