Even though we have been going pretty hard for our video game characters at the moment, our Anime Workouts Database is still the frontrunner among requests.
Shirou Emiya is a character who was consistently popping up, so I knew I needed to prioritize him.
Our Fate Series Inspired Workouts Database is already large, so it is odd we don’t have him in there yet – but don’t blame me – I’m just here to work around your requests!
Right off the bat, I want to let you guys know that we’re going to be building this one out around bodyweight training.
So Shirou will be the newest character within our calisthenics workouts database.
Shirou Emiya Stats:
Real Name: Shirou Emiya
Height: 5’5
Weight: 127
Anime: Fate/stay night
Powers: Yes
Shirou Emiya is actually quite short.
And his 127 pounds is extremely light, but we’ll be looking to get shredded and mobile like him.
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.
Grab The Unofficial Fate Series Workout Booklet and Unleash Your Inner Hero!
Shirou Emiya 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.
Take The Anime Workout Placement Quiz Now!
Shirou Emiya 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 Shirou Emiya we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:
Shirou Emiya is the main protagonist of Fate/stay night, a teenage Japanese Magus who acts as the Master of Saber during the Fifth Holy Grail War. He is the adopted son of Kiritsugu Emiya, the adopted brother of Illyasviel Von Einzbern, and the younger self of EMIYA.
In each of the three routes of Fate/stay night (Fate, Unlimited Blade Works, and Heaven’s Feel), he interacts with and develops a romantic relationship with a particular girl.
They don’t have an appearance section, but hopefully the images I chose are doing him justice.
He is lean and toned, and that’s going to be a massive part of how we build out our workout.
That said, we can jump right into his abilities and learn a bit more about what we’ll be working with.
Here’s how his Fandom breaks it down for us:
Shirou is a magus trained by Kiritsugu Emiya. Differing from a formal magus, Shirou can instead be called a Spellcaster who does not follow the normal ways of magi. As he was adopted into the Emiya family, he has no way of inheriting Kiritsugu’s Magic Crest, and he lacks the innate talent produced through generations of magi striving to develop the best Magic Circuits. His training was informal, as Kiritsugu had no desire to teach him originally, and aside from sparse knowledge, Kiritsugu taught him nothing of magecraft. He has an Origin of “Sword” and Elemental Affinity of “Sword” as well due to having had Avalon inside him for many years. This leaves him unable to use magic of the five great elements with precision due to lacking any as an alignment, but it does allow for the manifestation of Unlimited Blade Works and the derivative skills in Reinforcement and Projection Magecraft.
Despite any more training, even when following Rin to the Mage’s Association, he will never leave the level of a magus apprentice. Should Rin be given a ranking ranging from seventy to one hundred as a magus, Shirou would only rank as a ten. Ranked within the classification as a specialist spellcaster, he would be received as someone on par with Kiritsugu’s evaluation as a “Magus Killer” with a rank of forty.
From there they actually go onto discuss a ton of other abilities.
Here are some of what they make specific mention to: Magecraft, Knowledge, Archer’s Arm, Shroud of Martin, Projection and more.
But I think our goals are already pretty clear.
The goals for our Shirou Emiya Inspired Workout are going to be:
- Shirou Emiya’s Lean and Toned Aesthetic
- Shirou Emiya’s Strength and Speed
- Shirou Emiya’s Endurance and Mobility
I’m going to be keeping this one built around a beginner to intermediate level, so this one shouldn’t be that intense – but if you jump in and it seems a bit too hard to get started you can start with one of our Beginner Workouts.
That said, the majority of people should be able to get started with this one, or scale it down by cutting a couple exercises or reps.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Shirou Emiya Workout
Training Volume:
3-5 days per week
Explanation:
We’re going to be training with 3 days of very basic calisthenics but will also have some endurance and a short circuit built in as well. I’ll also give you a Archer’s Arm Circuit Test as well that you can complete weekly, biweekly or monthly; and of course we’ll also have endurance resources if you’d like to tack on a fifth day as well.
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.
Shirou Emiya Workout Routine: Sample Schedule
Monday: Master of Saber Calisthenics A
Tuesday: Super Saiyan Circuit Test
Wednesday: Master of Saber Calisthenics B
Thursday: Magus Endurance Work
Friday: Master of Saber Calisthenics C
Saturday: Active Rest Day
Sunday: Rest Day
Shirou Emiya Workout: Master of Saber Calisthenics A
Warm Up:
Varied Cardio (Run/Walk/Row/Bike/Etc.)
10-30 Minutes
Workout:
Jumping Lunges
3×20
Push Ups
3×15
Sit Ups
3×15
Plank to Push Ups
3×10
Wall Climbs
3×8
Shirou Emiya Workout: Archer’s Arm 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!)
Archer’s Arm Circuit Test: Complete 2 Rounds for Time
Run 400M
20 Sit Ups with Twist
10 Plank to Push Ups
20 Air Squats
10 Box Jumps
20 Push Ups
Shirou Emiya Workout: Master of Saber Calisthenics B
Warm Up:
Varied Cardio (Run/Walk/Row/Bike/Etc.)
10-30 Minutes
Workout:
Glute Bridges
3×20
Incline Push Ups
3×15
Lying Leg Raises
3×15
Chair Dips
3×10
Bodyweight Rows
3×8
Shirou Emiya Workout: Magus 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
Shirou Emiya Workout: Master of Saber Calisthenics C
Warm Up:
Varied Cardio (Run/Walk/Row/Bike/Etc.)
10-30 Minutes
Workout:
Air Squats
3×20
Decline Push Ups
3×15
V-Ups
3×15
Dips
3×10
Chin Ups
3×8
Shirou Emiya Workout: Optional 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
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL FATE SERIES WORKOUT BOOKLET!
Over a Dozen Workouts for All Mages, Assassins, Homunculus and Classes from Berserker and Saber all the way to Archer and everything in between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
