Leonard Burns Workout: Train like Fire Force Captain Burns!

It’s been far too long since we had a new member come into our Fire Force Inspired Workouts, but Captain Leonard Burns is the perfect addition.

He’s JACKED, Captain Obi style, and we’re going to be lifting heavy to accomplish our goals for this one.

So if that’s not clear: if you want a bodyweight workout you’ll want to head back into the Fire Force database and sort by calisthenics or jump into our Calisthenics Workouts and choose from there – because we’re definitely lifting weights for this one!

You don’t get the amount of mass Captain Burns has [efficiently] without heavy weight training.

Leonard Burns Stats:

Real Name: Leonard Burns

Height: 6’1 1/4

Weight: 201 lbs.

Anime: Fire Force

Powers: Yes

Captain Leonard is actually pretty tall, and his 200+ pounds has him coming in showing off a ton of mass.

He misses being considered a behemoth by about 5 inches inside our Anime Workouts Database, but he’s still well above our average.

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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Leonard Burns 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.

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Leonard Burns 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 Leonard Burns I’ll be pulling right from his Wiki Fandom page starting with his bio section here:

Leonard Burns is a former Third Generation pyrokinetic, as well as the former captain of Special Fire Force Company 1. As a citizen and a priest, it was a sense of duty that had Leonard work for the church, but ever since encountering the Evangelist, his faith in The Holy Sol Temple started to waver.

I’m going to skip his appearance section, but I do want to make mention to the fact that they immediately note his muscular aesthetic.

From there I’m moving right into his powers and abilities, though – starting with what they tell us about his overall abilities:

Leonard is a veteran Fire Soldier who has made a name for himself through his abilities and slaying countless Infernals. With his Ignition Ability being considered “Fire Incarnate“. Befitting his muscular frame, Burns possesses tremendous strength and durability and can execute devastating blows against his enemies while withstanding astonishing degrees of damage. He was able to shrug off the various attacks of Shinra Kusakabe while sparing and managed to block his Rapid attacks with only minor bruises.

They move on to discuss his masterful hand to hand combat skills and immense durability, but we’re going to move right into his Pyrokinesis.

Here’s what they breakdown for us:

Leonard’s Ignition Ability is called Voltage Nova. Using it, he can burn the flames inside his body like a furnace to increase his already formidable physical abilities with thermal energy. As his Ignition Ability stays active, Burns’ firepower increases with time. As a he continued to use it and his heat rose, Burns could enter a new Stage, increasing the level of heat he exudes and increasing the level of damage he gives off from his attacks. It is unknown if he had any limit, although Joker claimed he could become untouchable with enough time.

Immense Strength: Burn’s strength massively increased while using Voltage Nova. Allowing him to shatter solid concrete and fling Shinra away back to his original position, despite the latter’s speed. When activating Stage 2, he was capable of ripping apart parts of Fuchu Prison, and effortlessly blast Shinra and Joker away, while the former was using Hysterical Strength. At Stage 3 and Stage 4, his strength increased further allowing him to blow incredibly large craters in the ground with a single punch and swing a human through pillars with one hand.

Immense Durability: Leonard Burns’ Resistance to damage increased with every Stage. Attacks that could stagger him in Stage 1 proved unless against Stage 2. With blows that pervious drew blood leaving him unharmed. By Stage 3 explosions became infective, including Hellfire.

We should have the basis for what we’ll be working around now.

The goals for our Leonard Burns Inspired Workout are:

• Leonard Burns’ Massive Muscular Aesthetic
• Leonard Burns’ Immense Strength and Durability (Mass)
• Leonard Burns’ Fighter Mobility and Speed

The basis of our training is going to be mass and strength, but we will factor in Captain Burns’ entire training and hand to hand combat skills as well.

The best workout among our Beginner Workouts is going to be our Beginner Behemoth Workout if this one turns out to be too intense, but any of them are great options.

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Leonard Burns Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one, I know we’ve seen a couple Bro-Splits recently, but how can I not program one for Dark Schneider. It fits him perfectly. We’ll be working with a Bro-Split 4 days per week, but I’ll also increase the intensity a bit and have some circuits and supersets in there as well as a Bastard Circuit Test you can use weekly, biweekly or monthly. We’ll have plenty of accessory work to build the Schneider aesthetic, but also be a bro with our big compounds as well as a nice mix of calisthenics and core work to really round it out for us.

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.

Leonard Burns Workout: Sample Workout Schedule

Monday: Fire Incarnate Bench, Chest and Triceps

Tuesday: Fire Incarnate Deadlifts, Back and Biceps

Wednesday: Company 1 Circuit Test

Thursday: Fire Incarnate Overhead Press, Shoulders and Traps

Friday: Fire Incarnate Back Squat, Legs and Calves

Saturday: Optional Bonus Endurance Work

Sunday: Rest Day

Leonard Burnout Workout: Fire Incarnate Bench, Chest and Triceps

Warm Up:

Elliptical

30-60 Minutes

Compound Lift: 

Bench Press

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

Workout: 

Superset One:

A. Incline Dumbbell Press

3×12, 10, 8

B. Close Push Ups

3xFailure

Tri-Set One:

A. Tricep Cable Pushdowns

3×15

B. Tricep Cable Overhead Extension

3×12

C. Dips

3xFailure

Core Work: 

Plank

3×60 Seconds

Sit Ups

3×20-30

Hanging Knee Raises with Twist

3×20-30

Leonard Burns Workout: Fire Incarnate Deadlift, Back and Biceps

Warm Up:

Elliptical

30-60 Minutes

Compound Lift: 

Deadlift

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

Workout: 

Superset One:

A. Bent Over Rows

3×12, 10, 8

B. Wide Grip Pull Ups

3xFailure

Tri-Set One:

A. High Cable Curls

3×15

B. Preacher Curls

3×12

C. Chin Ups

3xFailure

Core Work: 

Superman Hold

3×30-60 Seconds

V-Ups

3×20-30

Toes to Bar (or Knees to Elbow)

3×20-30

Leonard Burns Workout: Company 1 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!)

Company 1 Circuit Test: Complete 2 Rounds for Time

800M Run

50 Second Plank Hold

40 Air Squats

30 Push Ups

25 Kettlebell Swings

20 Sit Ups

15 Goblet Squats

10 Pull Ups

Leonard Burns Workout: Fire Incarnate Overhead Press, Shoulders and Traps

Warm Up:

Elliptical

30-60 Minutes

Compound Lift: 

Overhead Press

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

Workout: 

Superset One:

A. Barbell Shrugs [Close Grip]

3×20, 15, 10

B. Dumbbell Shrugs

3xFailure

Tri-Set One:

A. Cable Front Raises

3×15

B. Hang Cleans

3×12

C. Handstand Push Ups

3xFailure

Core Work: 

L-Sit Hold

3×30-60 Seconds

Weighted Crunches

3×20-30

Russian Twists

3×20-30

Leonard Burns Workout: Fire Incarnate Back Squats, Legs and Calves

Warm Up:

Elliptical

30-60 Minutes

Compound Lift: 

Back Squat

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

Workout: 

Superset One:

A. Leg Press

3×12, 10, 8

B. Calf Raises on Leg Press

3xFailure

Tri-Set One:

A. Weighted Lunges

3×10 each leg

B. Goblet Squats

3×12

C. Cable Pullthroughs

3xFailure

Core Work: 

Hollow Hold

3×30-60 Seconds

Cable Crunches

3×20-30

Lying Leg Raises with Hip Thrust

3×20-30

Leonard Burns 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

Leonard Burns 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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