Agil Workout: Train to Become the Sword Art Online Fan Fav!

We started growing our Sword Art Online Inspired Workouts and now the requests will likely keep on coming. 

This tends to happen once I get some momentum going for a specific anime; so for now I’ll just ride the wave.

I was actually expecting Agil to be requested a bit, just not so soon.

He comes in as our tenth character on our list of the most popular Sword Art Online characters, so I had originally assumed we’d see a few others before he finally made his way onto SHJ.

But, then again, I also didn’t expect Iskahn to be requested well above everyone else other than Kirito and Asuna; but sometimes the most jacked characters prevail here.

And I’m not complaining.

Agil Stats:

Real Name: Andrew Gilbert Mills

Height: 6′

Weight: N/A

Anime: Sword Art Online

Powers: Yes

Agil is actually quite tall compared to most male characters we’ve seen within our Anime Workouts Database.

Although he does miss what I would consider a “behemoth” by a half a foot or so.

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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Agil 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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Agil 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 Agil we’ll be pulling right from his Wiki Fandom page which starts us off with this:

Andrew Gilbert Mills, known as Agil in Sword Art Online (SAO), ALfheim Online (ALO), and Project Alicization, is a supporting character in the Aincrad Arc and a reoccurring character throughout the Sword Art Online series. He was one of the 10,000 players who were trapped in «Sword Art Online» (SAO), where he was a veteran axe-wielder and a merchant who owned a shop in Algade, a city on the 50^th Floor of «Aincrad». After returning to the real world in the aftermath of the Sword Art Online incident, Andrew began playing ALfheim Online (ALO) as a Gnome. In real life, Andrew manages the «Dicey Café» with the help of his wife.

While we would normally skip the appearance section, aside from a handful of characters it’s relevant for, I think Agil’s appearance actually warrants it.

From what we know about our Sword Art Online characters, a lot of our workout routine build is going to come by basing it off our characters physique; in this case Agil’s muscular aesthetic.

So here’s what his Wiki Fandom gives us for that:

Andrew is a massive and bulky African-American man with a brown goatee and brown eyes. He is bald and wears two silver earrings on his left ear in both Sword Art Online and the real world. At the beginning of the Sword Art Online official service, Agil wore a breastplate over a sleeveless shirt, light brown pants, and fur boots. By the end of the Sword Art Online Incident, he wore jungle green robes and gray armor while in combat. In the real world, Andrew wears a white shirt and a dark gray apron over pants of the same color. Kirigaya Kazuto also commented that he is as large in real life as he is in-game.

When we eventually make our way down to his skills and abilities we learn that he is talented with a two handed sword and hand to hand combat, but that won’t be the entirety of our routine.

For this one our goals for our Agil Inspired Workout are:

• Agil’s Muscular Physique
• Agil’s Strength
• Agil’s Agility and Body Control

For this one we’ll be using a full body workout a few times a week to build up Agil mass while also adhering to the endurance and agility needed to do Agil’s characters justice.

Feel free to scale down or even start with our Beginner Behemoth Workout if needed.

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Agil Workout Routine

Training Volume:

3=5 days per week

Explanation:

As I mentioned above we’re going to be using a full body training split, which will involve 3 days of full body training, one day devoted to endurance work and a final day that will be a Swordsman Circuit Test for you guys to take on weekly, biweekly or monthly.

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Agil Workout Routine: Sample Schedule

Monday: Full Body Split A

Tuesday: Swordsman Circuit Test

Wednesday: Full Body Split B

Thursday: Player Endurance Work

Friday: Full Body Split C

Saturday: Active Rest or Optional Bonus Resources

Sunday: Rest Day

Agil Workout Routine: Full Body Split A

Warm Up: 

Walk/Run/Elliptical/StairMaster

15-30 Minutes

Workout: 

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Leg Press

3×15, 12, 10

Cable Rows

3×15, 12, 10

Standing Cable Front Raises

3×15, 12, 10

Cable Crunches

3×25

High Cable Curls

3×10-12

Tricep Cable Pushdowns

3×10-15

Agil Workout Routine: Swordsman 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!)

Swordsman Circuit Test: Complete 2 Rounds for Time

60 Second Plank

50 Mountain Climbers

40 Kettlebell Swings

30 Sit Ups

20 Curl To Press

10 Pull Ups

Agil Workout Routine: Full Body Split B

Warm Up: 

Walk/Run/Elliptical/StairMaster

15-30 Minutes

Workout: 

Goblet/Front/Hack Squats

4×15, 12, 10, 8

Chest Flys

3×15, 12, 10

Wide Pulldowns

3×15, 12, 10

Upright Rows

3×15, 12, 10

Sit Ups

3×25

Alternating Dumbbell Curls

3×10-12 each arm

Tricep Kickbacks

3×10-15 each arm

Agil Workout: Player 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

Agil Workout Routine: Full Body Split C

Warm Up: 

Walk/Run/Elliptical/StairMaster

15-30 Minutes

Workout: 

Dumbbell Deadlifts

4×15, 12, 10, 8

Bulgarian Split Squats

3×15, 12, 10 each leg

Hammer Strength Press

3×15, 12, 10

Seated Arnold Press

3×15, 12, 10

Hanging Leg Raises

3×25

Preacher Curls

3×10-12

Seated Overhead Tricep Extension

3×10-15

Agil 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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