Uncle Iroh Workout: Train to Get Massive like Uncle Iroh!

The new Avatar: The Last Airbender live action is coming in just a few days.

Last week we added two more characters to our Avatar: The Last Airbender Inspired Workouts.

And this week we’re getting even more, starting with Uncle Iroh.

As with last week, this one is actually the second time we’re getting Uncle Iroh on the site, with his first workout being built around calisthenics like we saw from him in his prison training.

If that wasn’t clear: this one is going to be built around weight training.

Uncle Iroh Stats:

Real Name: Iroh

Height: 4’7

Weight: 150 lbs.

Anime: Legend Of Korra

Powers: Yes

Uncle Iroh is only about an inch taller than Aang and about two feet under what we’d consider a behemoth among our Anime Workouts Database.

Though he does weigh like 50-60 pounds more than Aang (which make sense).

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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Uncle Iroh 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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Uncle Iroh 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.

Even though we already got the full rundown of Uncle Iroh in his calisthenics workout, I’m going to be breaking it down again for people who haven’t read through that one, or that might be new to Avatar.

I’ll be pulling from his Wiki Fandom page, starting with this:

Iroh was a retired Fire Nation general, a former Crown Prince of the nation, a Grand Lotus of the Order of the White Lotus, a firebending master, and a wise mentor to his nephew Zuko. He was the elder son of Fire Lord Azulon and Ilah and the older brother of Ozai. Iroh’s well-known ability to breathe fire and his claims of “slaying” the last dragon earned him the honorary title “The Dragon of the West”.

Unlike many other individuals from the Fire Nation, particularly those within his own family, Iroh was a wise, easy-going, and spiritual man. He appreciated and admired the balance of the four elements, and even incorporated aspects of the other elements into his own firebending techniques. Iroh aided Avatar Aang and his companions on several occasions, and was consequently branded as a traitor. An extremely perceptive person, he journeyed to the Spirit World in search of his deceased son Lu Ten. His knowledge and respect for the four elements allowed him to provide advice to others; he assisted many close associates and friends.

Iroh may not [always] look like it, but he is an extremely strong character.

The main goal of this one is actually going to be more built around his physique after his prison training.

That said, I’m still going to be breaking down some of his abilities as well.

Here’s how they start it off:

Iroh was one of the most powerful firebenders of his time, to the point where he was considered the only person other than the Avatar who could defeat Ozai; Iroh himself, however, doubted his ability to defeat his younger brother. Iroh, like Jeong Jeong, knew its destructive and alluring power which could cause an amateur firebender to lose control. Instead of anger, Iroh based his bending style on the original firebending wisdom of the dragons and teachings of the Sun Warriors from whom he learned and whose secrets he kept. This philosophy emphasized the beauty and life-giving qualities of fire; thus, Iroh firebent without resorting to anger, hate, or lust, unlike his brother, niece and most other firebenders of his time. At the same time, he was able to show truly destructive power when provoked, able to blast through the inner wall of Ba Sing Se with a large and highly charged fire blast.

As I said: we’re dealing with an extremely powerful character.

They also end off his ability section with some bit of his physical strength:

Iroh also demonstrated an impressive physical strength and skill in close combat without the usage of firebending. While imprisoned after the fall of Ba Sing Se, he spent most of his time performing intensive callisthenic routines without the guards’ knowledge. In a few weeks, his previously overweight physique had completely changed to a slim yet impressively muscular one. On the Day of Black Sun, while the scorch marks on the prison walls indicated part of his escape occurred before the eclipse began, he still escaped during the eclipse, when firebending was not possible. This implied that Iroh had some knowledge of hand-to-hand combat to accomplish this feat. Interestingly, Iroh had planned to escape on the Day of Black Sun beforehand, implying he knew not only of this firebending weakness but also knew when an eclipse was going to occur, despite none of this information being public knowledge.

We know that we won’t be using calisthenics for this one, but we already covered that.

This makes our objectives for this one pretty clear.

The goals for our Uncle Iroh Inspired Workout are:

• Uncle Iroh’s Massive Muscular Physique
• Uncle Iroh’s Overwhelming Power Level
• Uncle Iroh’s Impressive Strength and Speed

For this one, with his prison physique being our main goal, our training is going to be fairly basic, but it still might seem like a lot of volume for beginners.

If this is the case, you can start with The Beginner Behemoth Workout or any of our other Beginner Workouts to start and then level up to this one.

That said, you can also scale this one down as needed (either by cutting movements or just starting extremely light and with less sets), and work your way up to the full routine.

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Uncle Iroh Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to really get the shredded aesthetic and body control we see from Uncle Iroh (and since it came from his prison training). I’ll also give you The Dragon of the West Circuit Test to complete weekly, biweekly or monthly.

Want To Upgrade This Workout?

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Uncle Iroh Workout: Sample Schedule

Monday: Crown Prince Hybrid Chest and Triceps

Tuesday: Crown Prince Hybrid Legs, Calves and Core

Wednesday: The Dragon of the West Circuit Test

Thursday: Crown Prince Hybrid Shoulders, Traps and Core

Friday: Crown Prince Hybrid Back and Biceps

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Uncle Iroh Workout: Crown Prince Hybrid Chest and Triceps

Warm Up: 

Jump Rope Skips

3×50-100

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

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Uncle Iroh Workout: Crown Prince Hybrid Legs, Calves and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Back Squat

5×15, 12, 10, 8, 5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Double Unders

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Uncle Iroh Workout: The Dragon of the West 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!)

The Dragon of the West Circuit Test: Complete 3 Rounds for Time

800M Run

20 Kettlebell Swings

15 Push Ups

10 Sit Ups

5 Wall Climbs

Uncle Iroh Workout: Crown Prince Hybrid Shoulders, Traps and Core

Warm Up: 

Jump Rope Skips

3×50-100

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

Lateral Raises (Light)

3×20-30

Kettlebell Swings

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Uncle Iroh Workout: Crown Prince Hybrid Back and Biceps

Warm Up: 

Jump Rope Skips

3×50-100

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

Cable Rows

3×15-20

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Uncle Iroh 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

Uncle Iroh 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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