Alphonse Elric Workout Routine: Train like AI from Fullmetal Alchemist!

Last updated on October 14th, 2021 at 06:20 pm

I’m excited to finally be bringing back some more Fullmetal Alchemist Inspired Workouts to the Anime Workouts Database.

There was a period there where we kind of fell off and didn’t have many requests coming in for them, but now we’re back and have a few that I want to prioritize: starting with Alphonse Elric.

We don’t quite have enough to make a Workout Placement Quiz and have Alphonse added to it, but you better be sure when we do he’ll be on there waiting for you guys!

With that said, Alphonse Elric came it at number three among our Most Popular Fullmetal Alchemist Characters of All Time, and he also managed to skim his way into the runner up section of our Most Powerful Fullmetal Alchemist Characters of All Time as well.

Alphonse Elric Stats:

Real Name: Alphonse Elric

Height: 5’10 (Human Height)

Weight: N/A

Anime: Fullmetal Alchemist

Powers: Yes

It’s fan-estimated that Alphonse Elric is about an inch or so taller than Edward Elric, but there’s no official stats to actually confirm this.

And obviously he’s much taller AND heavier in his large suit of armor.

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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Alphonse Elric 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.

Need Help Choosing The Best Fullmetal Alchemist Inspired Workout?
Take The FMA Workout Placement Quiz Now!

Alphonse Elric 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 start us off we’re going to be pulling right from Alphonse Elric’s Wiki Fandom page, leading with the bio they share stating:

Alphonse Elric, also known as Al, is the deuteragonist of the Fullmetal Alchemist series. He is the younger brother of the Fullmetal Alchemist Edward Elric. Al is also a victim of the failed Human Transmutation experiment in which Ed lost his right arm and left leg. Having had his entire physical being taken away from him in the aftermath of the tragedy, Alphonse exists solely as a soul alchemically bound to a large suit of steel armor. Now, Al travels with his brother in search of a legendary Philosopher’s Stone, an item with the power to restore their bodies to normal.

On top of that we’re going to want to learn a bit more about what landed him among some of the most powerful Fullmetal Alchemist characters.

Jumping down into his abilities section here’s what we learn:

Having apprenticed under the master alchemist Izumi Curtis, Alphonse has been trained to condition his body through regular workouts and sparring as part of her philosophy, “to train the spirit, first train the body.” As such, Al has become a particularly competent hand-to-hand fighter, able to hold his own against armed opponents and even skilled martial arts practitioners. In fact, Edward had stated that Alphonse is an even more skilled combatant than himself and notes that he has never beaten him in a fight, even since before Izumi’s training. Additionally, his armor body has several combat advantages including – strengthened offense and defense, imperviability to bullets, inexhaustible stamina, invulnerability against extreme temperatures and an exemption from needing to breathe, eat or sleep. Unfortunately, these are all tempered by the fact that he cannot take any actions that might cause the Blood Seal inside his armor to be damaged so as to prevent his soul from becoming detached.

Izumi Curtis is a character we’re definitely familiar with here at SHJ.

We’ve seen here for our Izumi Curtis Inspired Workout, and also added onto our list of The Top Anime Mentors of All Time!

Right there we can immediately tell we are going to have some great things to work around when we build this routine out.

Continuing on, they also tell us:

Like his brother, Alphonse also wields a genius-level intellect and prodigious proficiency in the studies of biology, chemistry, and alchemy. While Edward is apparently the greater mind of the two, Alphonse does not trail far behind and has been able to match wits with his brother since the days they learned alchemy together as children. Alphonse, skilled with words, is capable of solving complex alchemical puzzles and mysteries and has displayed an encyclopedic knowledge of his craft, but seems to lack Edward’s amazing sense of focus, instead developing the social skills in which his older brother is so sorely deficient.

If you guys didn’t notice: the genius-level intellect thing is something we see extremely often – both among our favorite heroes AND villains.

They also have a big section devoted to Alphonse’s alchemy, but I’ll just touch on it a bit and then go into some more training details:

Alphonse is a particularly competent alchemist who transmutes quickly, cleanly and with remarkable attention to detail in the style of his master, Izumi. In combat, he uses alchemy to augment his offensive and defensive capabilities, crafting weapons for melee strikes and altering his surroundings to gain the advantage in the same way as his brother – transmuting columns, battering rams, and traps for his enemies, albeit without the gaudy touches that Edward usually gives his works. While in general, his alchemy is more conventional than that of Edward (who often uses it in unusual forms to outsmart his opponents), he has displayed greater creativity when the situation called for it. For instance, when equipped with a Philosopher’s Stone, he was able to use his alchemy in unexpected ways, like transmuting flash bangs, flexible swords, and conical earth-prisons to surprise his opponents.

Alphonse Elric trained regularly and also sparred a ton and worked on his hand to hand combat – but his armor also strengthens both his offense and defense, along with making him immune to bullets, have insane amounts of stamina, and other invulnerabilities.

For that reason I’ll be keeping this as a weight training routine with calisthenics mixed in as well to hit both sides and keep it functioning around the armored bodied Alphonse we know for most of the series.

For that I’ll be using The Superhuman 90 Day System tactics, and as you know: some of our 90 Day Systems have even been used to help train new U.S. Marines, so we won’t be messing around.

I’ll also be making a handful of swaps to keep the Alphonse Elric flair we need to make this one unique to his character, and I’ll even add some MMA resources for you to step it up a notch if you’d like.

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Alphonse Elric Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be using 3 days a week with weights and calisthenics and then also work in a day devoted to a circuit training test and another devoted to Elrics immense stamina.

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.

Alphonse Elric Workout: Sample Workout Schedule

Monday: Armored Push Day

Tuesday: Elric Calisthenics Circuit Test

Wednesday: Armored Pull Day

Thursday: Alchemy Endurance Work

Friday: Armored Leg Day

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Alphonse Elric Workout: Armored Push Day

Warm Up: 

800-1600M Run

Workout: 

Incline Dumbbell Press

3×12, 10, 8

Dips

3×12

Reverse Grip Cable Pushdowns

3×12, 10, 8

Decline Push Ups

3×30

Chest Flys

3×12, 10, 8

Overhead Tricep Extensions

3×10

Alphonse Elric Workout: Elric Calisthenics 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.

Elric Calisthenics Circuit Test: Complete For Time

Run 1 Mile

Complete 4 Rounds:

30 Push Ups

25 Second Hollow Hold

20 Sit Ups

15 Dips

10 Pull Ups

Alphonse Elric Workout: Armored Pull Day

Warm Up: 

800-1600M Run

Workout: 

Deadlift Variation

3×12, 10, 8

Chin Ups

3×10

Alternating Bicep Curls

3×12, 10, 8 each arm

Close to Wide Push Ups

3×30

Wide Grip Cable Pulldowns

3×12, 10, 8

High Cable Curls

3×10

Alphonse Elric Workout Routine: Alchemy 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

Alphonse Elric Workout: Armored Leg Day

Warm Up: 

800-1600M Run

Workout: 

Squat Variation

3×12, 10, 8

Double Unders

3×20

Leg Press

3×12, 10, 8

Alternating Pistol Squats

3×30

Seated Calf Raises

3×12, 10, 8

Hamstring Curls

3×10

Alphonse Elric Workout Routine: 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?
Join The Superhero Academy and start unleashing your inner SuperHuman.