Levi Ackerman Workout: Captain Weight Training!

Out Attack On Titan Inspired Workouts Database is full to the brim, but before I wanted to make sure we added one more routine.

We have double ups for characters like Mikasa and Eren (meaning we have both a calisthenics version AND weight training of their workout), but now it’s time for Levi to get his weight training variation.

We already had our original Levi Ackerman Inspired Calisthenics Workout, which was built around bodyweight training – but I know people are back to the gym and looking to utilize weights.

We’re going to be training with one of my favorite splits (for one of my favorite characters), so it will be intense, but nothing you can’t handle.

Levi Ackerman Stats:

Real Name: Levi Ackerman

Height: 5’2-5’3

Weight: 143 lbs.

Anime: Attack on Titan

Powers: No

Levi Ackerman is actually extremely short and light compared to other characters we’ve seen at SHJ, coming in over a foot shorter than what we’d consider a behemoth among our Anime Workouts Database.

That said, he’s shredded, and his height won’t play a factor in how we train to accomplish his aesthetic and abilities.

Vegeta tied Wolverine for 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.

Want The Unofficial Attack On Titan Workout Booklet?
Grab The Unofficial Attack On Titan Workout Booklet and Unleash Your Inner Titan!

Levi Ackerman Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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.

Need Help Choosing The Best Attack On Titan Inspired Workout?
Take The Attack On Titan Workout Placement Quiz Now!

Levi Ackerman 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 Levi I’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

Levi Ackerman, often formally referred to as Captain Levi, is the squad captain of the Special Operations Squad within the Survey Corps and is widely known as humanity’s strongest soldier.

Oh Captain! My Captain!

Sometimes we skip appearance sections and go straight into the abilities, but I think the initial section they give is relevant enough to warrant a share:

Levi has short, straight black hair styled in an undercut curtain, as well as narrow, intimidating dull gray eyes with dark circles under them and a deceptively youthful face. He is quite short, but his physique is well-developed in musculature from extensive vertical maneuvering equipment usage. He is usually either frowning or expressionless; that, plus his extremely calm demeanor, often makes it difficult for others to guess what he is thinking.

They make specific mention to the fact that his “physique is well-developed in musculature from extensive vertical maneuvering equipment usage”.

Which is why our original routine was built around calisthenics.

But, we’re going to have some fun with this one.

Here’s how they start with his Vertical Maneuvering Equipment section:

Levi is unbelievably adept at using the vertical maneuvering equipment, to a point that everyone says he is the best at it; even after losing several of his fingers, Levi was still able to utilize the equipment almost as easily as before. He is also said to be as valuable as an entire brigade, far outweighing all of the other soldiers. Furthermore, he was considered extremely strong even before joining the Survey Corps.

They go into some more depth and get into specifics, but what I really want to build on is his strength.

Here’s how they break that section down for us:

Levi has formidable physical strength, which is no doubt evident by his mastery of the vertical maneuvering equipment. Despite his small stature, his body is well built with heavy muscle, making him very strong, and easily able to defeat his opponents. At one point, Levi intercepts one of the Female Titan’s attacks, by using her hand to launch himself towards her mouth before she could hit Mikasa. This does not stop him from injuring himself though.

His physique and strength will be the basis of our workout.

That means the goals of our Levi Ackerman Inspired Workout are:

• Captain Levi’s Shredded Muscular Aesthetic
• Captain Levi’s Immense Physical Strength
• Captain Levi’s Mobility and Acrobat Skill

So we’ll be training with a full body split, but it also will weave in hybrid training as well.

Which means we’re going to be basing it around mainly weight training, but sprinkling in calisthenics training as well.

If you wanted a full bodyweight workout you can head into our calisthenics workouts, or even start with one of our bodyweight Beginner Workouts.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Levi Ackerman Weight Training Workout

Training Volume:

4-5+ days per week

Explanation:

For this one we’ll be training 4 days per week with a full body split (one of my favorite splits) and an extra day devoted to our Titan Slayer Circuit Test which you can add in weekly, biweekly or monthly as you’d like. On the weeks you don’t complete the circuit tack on extra endurance work to increase your endurance (like Levi very clearly has).

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.

Levi Ackerman Weight Training Workout: Sample Schedule

Monday: Captain Full Body and Endurance A

Tuesday: Captain Hero Full Body and Endurance B

Wednesday: Titan Slayer Circuit Test

Thursday: Captain Full Body and Endurance C

Friday: Captain Full Body and Endurance D

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Levi Ackerman Weight Training Workout: Captain Full Body and Endurance A

Warm Up: 

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout: 

Incline Dumbbell Chest Press

3×15, 12, 10

Leg Press

3×15, 12, 10

DB Shoulder Front Raises

3×15

Decline Push Ups

3×20-30

Close Grip Cable Rows

3×12

Cable Crunches

3×20

Chin Ups

3×12, 10, 8

Dumbbell Tricep Kickbacks

3×10 each arm

Levi Ackerman Weight Training Workout: Captain Full Body and Endurance B

Warm Up: 

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout: 

Chest Flys

3×15, 12, 10

Weighted Glute Bridges

3×15, 12, 10

Upright Rows

3×15

Tricep Dips

3×15, 12, 10

Wide Grip Cable Pulldowns

3×12

Hanging Knee Raises

3×20

Preacher Curls

3×10

Push Ups

3×20-30

Levi Ackerman Weight Training Workout: Titan Slayer 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!)

Titan Slayer Circuit Test: Complete 2 Rounds for Time

400M Run

25 Deadlifts

50 Push Ups

25 KB Swings

50 Dips

25 Pull Ups

Levi Ackerman Weight Training Workout: Captain Full Body and Endurance C

Warm Up: 

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout: 

Decline Hammer Strength Press

3×15, 12, 10

Goblet Squats

3×15, 12, 10

Lateral Raises

3×15

Bent Over Rows

3×12

Wide to Close Push Ups

3×20-30

Weighted Sit Ups

3×20

Hammer Curls

3×8 each arm

Plank to Push Ups

3×15, 12, 10

Levi Ackerman Weight Training Workout: Captain Full Body and Endurance D

Warm Up: 

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout: 

Bench Press

3×15, 12, 10

Weighted Lunges

3×10 each leg

Overhead Press

3×15, 12, 10

Wide Grip Pull Ups

3×10

Russian Twists

3×30

Cable Curls

3×10

Overhead Tricep Extension

3×10

Diamond Push Ups

3×20-30

Levi Ackerman Weight Training 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

Levi Ackerman Weight Training 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

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.