Antares Workout: Train like Solo Leveling’s Monarch of Destruction!

Last updated on January 14th, 2024 at 06:16 pm

It’s time to finally bring our King of Dragons into our Solo Leveling Inspired Workouts.

The strongest and oldest monarch, the Monarch Of Destruction: Antares!

And, if it’s not immediately obvious: we’re going to be training with a on of intensity and volume – and also with weights to get STRONG.

So if you’re looking for a calisthenics workouts you’ll want to hop back into the Solo Leveling Database and sort by calisthenics to find the bodyweight workouts among characters.

Antares Stats:

Real Name: Antares

Height: N/A

Weight: N/A

Manhwa/Anime: Solo Leveling

Powers: Yes

We don’t have an exact height and weight, but we also don’t need one.

We’re going to assume Antares comes in among our behemoths inside The Anime Workouts Database.

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.

Want The Absolute Best Anime Calisthenics Workouts Booklet?
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!

Antares 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 Anime Inspired Workout?
Take The Anime Workout Placement Quiz Now!

Antares 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 Antares I’ll be pulling right from his Wiki Fandom page, starting with what they give us for his bio section here:

Antares was the King of Dragons and the Monarch of Destruction. He was also both the strongest and the oldest Monarch, as well as the final antagonist of Solo Leveling.

They also have a short appearance section for him, so I will also be including that for us:

Antares was a handsome and muscular man with long red hair, a neatly trimmed red beard, and glowing red eyes. He also wore silver-red armor with a high collar and a reddish-brown tailcoat.

Which brings us to the real meat and potatoes: his powers and abilities section.

Here’s how they start us off:

As the strongest Monarch, Antares was one of the most powerful individuals in existence, with only Ashborn holding a candle to him in strength, and even then he was still superior to the Shadow Monarch in raw power.

We clearly have our work cut out for us, and that’s why I made mention to this one being built around weights, volume, and intensity.

Here’s how they continue:

Immense Strength: Antares possessed tremendous physical strength and was even stronger than the Shadow Monarch himself, as shown by how he was able to easily hold his own against Jinwoo in their battle and eventually overpower him.

Nigh-Invulnerability: Antares possessed almost unparalleled durability and was virtually invulnerable to physical trauma. As a testament to this, he was completed unfazed by most of Jinwoo’s attacks and was able to continue fighting back as if nothing had happened even after Jinwoo nearly bifurcated him.

Dragon’s Fear: Antares was able to release a mana-infused shout from his soul that would drive those weaker than him into a state of intense despair and panic.

Breath of Destruction: Antares was able to spit devastating torrents of fire from his mouth. The power behind this attack was so great that it was able to instantly reduce S-Rank Hunters to ash, easily negate most of Jinwoo’s attacks, and even erase shadow soldiers from existence.

Spiritual Body Manifestation: Antares was able to transform into an enormous red dragon.

Telepathy: Antares was able to communicate telepathically with his fellow Monarchs.

Is the immense strength making sense?

This brings us right into our goals.

The goals for our Antares Inspired Workout are going to be:

• Antares Muscular but Lean and Toned Aesthetic
• Antares Immense Strength while Being Lean & Toned
• Antares Overpowered Power Level

We’re going to be training HARD for this one.

So if you want to scale this one down you can still start with it as a beginner-intermediate level – but if you want to start with one of our Beginner Workouts and work your way up I recommend our Beginner Behemoth Workout to start.

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

Antares Workout Routine

Training Volume:

5 days per week

Explanation:

This is close to the way I train, though sometimes with 3 trisets rather than 2 quads and a tri – but I switch it up. We’ll have 3 days of super intense weight training with high volume, and then a King Of Dragons Circuit Test you can use weekly, biweekly or monthly as you’d like – and a final day devoted to endurance.

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.

Antares Workout: Sample Schedule

Monday: Monarch of Destruction Leg Day

Tuesday: King Of Dragons Circuit Test

Wednesday: Monarch of Destruction Push Day

Thursday: Optional Endurance Work

Friday: Monarch of Destruction Pull Day

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Antares Workout: Monarch of Destruction Leg Day

Warm Up:

Complete 10-30 Minutes of Varied Cardio

Workout:

Quad-Set A:

A. Goblet Squats

3×12

B. Weighted Lunges

3×10 each leg

C. Cable Pullthroughs

3×12

D. Box Jumps

3xFailure

Quad Set B: 

A. Leg Press

3×12

B. Calf Raises on Leg Press Machine

3×12

C. Hamstring Kickbacks or Curls

3×12 each leg

D. Quad Extensions

3xFailure

Tri-Set A:

A. Cable Crunches

3×20

B. Hanging Knee Raises

3×20

C. Hollow Holds

3×30 seconds

Antares Workout: King Of Dragons 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!)

King of Dragons Circuit Test: Complete 2 Rounds for Time

25 Pull Ups

50 KB Deadlifts @90

50 Push Ups

50 KB Swings @72

50 Floor Wipers

50 KB Clean and Press @35

50 Air Squats

25 Pull Ups

Rest 1-5 Minutes as Needed

Antares Workout: Monarch of Destruction Push Day

Warm Up:

Complete 10-30 Minutes of Varied Cardio

Workout:

Quad-Set A:

A. Incline Dumbbell Bench Press

3×12

B. Incline Dumbbell Chest Flyes

3×12

C. Incline Dumbbell Hex Press

3×12

D. Diamond Push Ups

3xFailure

Quad Set B: 

A. Overhead Press

3×12

B. Hang Cleans

3×12

C. Upright Rows

3×12

D. Barbell Shrugs

3xFailure

Tri-Set A:

A. Tricep Overhead Cable Extension

3×12

B. Tricep Cable Pushdowns

3×12

C. Tricep Cable Kickbacks

3×12 each arm

Antares 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

Antares Workout: Monarch of Destruction Pull Day

Warm Up:

Complete 10-30 Minutes of Varied Cardio

Workout:

Quad-Set A:

A. Deadlifts

3×12

B. Wide Grip Cable Pulldowns

3×12

C. Straight Arm Pulldowns

3×12

D. Chin Ups

3xFailure

Quad Set B: 

A. Bent Over Barbell Rows

3×12

B. Standing Cable Curls

3×12

C. Reverse Cable Extensions

3×12

D. Cable High Curls

3xFailure

Tri-Set A:

A. Sit Ups

3×20

B. Lying Leg Raises

3×20

C. Superman Hold

3×30 seconds

Antares 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

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