Remember when I said you guys went nuts for our Daniel Park Inspired Workout?
Well, I wasn’t kidding, and with Lookism now out on Netflix, the requests for more Lookism Inspired Workouts continue to flood in.
So, before you go and flood me with more character requests: we have more coming each week!
We started with Daniel Park using calisthenics then moved into Gun Park which we used weight training to accomplish, and now for our Vasco workout we’ll be moving back to bodyweight.
Vasco Stats:
Real Name: Euntae Lee
Height: 6’-6’1
Weight: 200+
Anime/Manga: Lookism
Powers: No
Vasco is actually quite tall compared to male anime characters we’ve had at SHJ – similar to Gun Park
He doesn’t quite make it into our growing list of behemoths within our Anime Workouts Database, but he certainly helps move the average range up a bit (which has been happening as we bring in more and more anime characters).
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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Vasco 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.
Take The Anime Calisthenics Workout Placement Quiz Now!
Vasco 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 Vasco I’ll be pulling right from his Wiki Fandom page, starting with what they tell us here:
Euntae Lee, also known as Vasco, is a supporting character in Lookism. He is a student in the architecture department at J High School and the leader of the Burn Knuckles.
And as you can tell by the images I decided to use: Vasco is pretty shredded.
Here’s how they break down his aesthetic section:
Euntae is a very well-built man, having toned muscles and a strong physique. He has tattoos on some parts of his chest and on his arms, to cover up the vulgar tattoos bullies carved into him while in middle school. Euntae has fair skin. He has a slender face and jet-black hair parted in the center. Euntae has dark, almond eyes with thin eyebrows. He has facial hair above his lips and a thin tuft of facial hair on his chin.
Thankfully, we can still accomplish it with calisthenics training – so don’t worry if you’re one of our bodyweight members of The SHJ Army.
Vasco basically uses a variation of The One Punch Man Workout, so we’ll be doing that as well.
Although, I will tell you if you want to level up after this one (as I’m not a HUGE fan of the OPM Workout), I’d head into our Calisthenics Workouts and choose one of our superset or triset splits.
Here’s how they break down his Fighting Prowess Section:
After doing 100 push-ups, 100 pull-ups, 100 squats and running 10 km every day for 2 years, Euntae is one of the strongest characters in the entire series. Many of the delinquents of middle school who dared challenge him were taken down and absorbed into the Burn Knuckles from a single shoulder grab. Euntae’s strength has been so overpowering to many that he has shown in numerous fights to simply take them out in a single move and even lift people up with a single hand. And while Euntae was unable to match with Daniel’s new body he was able to compete with him when he was drunk. Euntae is also incredibly fast as during the live streaming arc and Fake Bank account arc he is seen covering vast distances very easily.
When he met up with Joon Goo once again and after doubling his already insane workout Euntae got progressively stronger. He lifted Logan Lee with one of his legs, bent steel bars in the Picnic arc and break bones casually. After his training from Brekdak, Euntae has some training in Muay Thai but is only a beginner.
Finally, Euntae is known for his indomitable will power and endurance. He is willing to go through immense physical pain and never give in or surrender. His aura in fact as been noted to be terrifying to even gangsters.
After training with Brekdak and the bears for a short time Euntae’s strength and endurance grew unto unbelievable levels, as he still managed to attack after getting his legs crushed by Vin Jin. Given his golden Mongkol it is implied that he has mastered his Muay Thai training and from living in the wilderness with his bear /master he managed to unlock a new technique called the Death Blow: a powerful punch that can send people flying.
We’re not going to be breaking any bones in order to accomplish becoming Vasco.
Actually, I’ll be giving you guys the Vasco workout from Lookism, and then I’ll also give you guys V2 made by me to accomplish his physique and strengths.
That means, the goals for our Vasco Inspired Workout are:
- Vasco’s Shredded Aesthetic
- Vasco’s Immense Strength
- Vasco’s Fighter Endurance and Body Control
As mentioned above we’ll be accomplishing this with a newly built routine, but I’ll also share the routine that Vasco is said to use in Lookism as well.
The option is yours which you end up going with, but I’m not the biggest fan of the OPM style of training (and we’ve done a lot of testing with it).
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Vasco Workout Routine
Training Volume:
3-5 days per week
Explanation:
I’m going to be sharing our SHJ version of The Vasco Inspired Workout as well as what he is said to do for his training directly from Lookism. You’ll find the Lookism variation after our SHJ version being that we’ve tested the OPM style and it’s not nearly as effective or efficient as other training methodology. That said, you’ll be using 3 days of calisthenics training, one day of endurance work, and a final day devoted to a Muay Thai Circuit Test that you can complete weekly, biweekly or monthly.
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Vasco Workout: Sample Schedule
Monday: Burn Knuckles Full Body Bodyweight A
Tuesday: Muay Thai Circuit Test
Wednesday: Burn Knuckles Full Body Bodyweight B
Thursday: Fighter Endurance Day
Friday: Burn Knuckles Full Body Bodyweight C
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Vasco Workout: Burn Knuckles Full Body Bodyweight A
Warm Up:
Jump Rope (Boxer Skips)
3×50-100
Dynamic Stretches Between Sets
Workout:
Superset A:
A. Close to Wide Push Ups
3×20
B. Dips
3×10
Superset B:
A. Chin Ups
3×10
B. Mountain Climbers
3×20
Superset C:
A. Air Squats
3×20
B. Hanging Leg Raises
3×10
Optional Fighter Cardio Finisher:
Walk/Run/Jog Based on Fitness Level
Beginner: .5-1 Mile
Intermediate: 1-3 Miles
Advanced: 3-5 Miles
Vasco Workout: Muay Thai 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!)
Muay Thai Circuit Test: Complete 4 Rounds for Time
Run 400M
5o Push Ups
30 Air Squats
20 Dips
15 Sit Ups
5 Pull Ups
Vasco Workout: Burn Knuckles Full Body Bodyweight B
Warm Up:
Jump Rope (Boxer Skips)
3×50-100
Dynamic Stretches Between Sets
Workout:
Superset A:
A. V-Ups
3×20
B. Handstand Push Ups
3×10
Superset B:
A. Wide Grip Pull Ups
3×10
B. Lying Leg Raises
3×20
Superset C:
A. Alternating Pistol Squats
3×20
B. Clap Push Ups
3×10
Optional Fighter Cardio Finisher:
Walk/Run/Jog Based on Fitness Level
Beginner: .5-1 Mile
Intermediate: 1-3 Miles
Advanced: 3-5 Miles
Vasco Workout: Fighter Endurance Training
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
Vasco Workout: Burn Knuckles Full Body Bodyweight C
Warm Up:
Jump Rope (Boxer Skips)
3×50-100
Dynamic Stretches Between Sets
Workout:
Superset A:
A. Regular Push Ups
3×20
B. Plank
3×60 Seconds
Superset B:
A. Pull Ups
3×10
B. Inch Worms
3×20
Superset C:
A. Dips
3×20
B. Glute Bridges
3×10
Optional Fighter Cardio Finisher:
Walk/Run/Jog Based on Fitness Level
Beginner: .5-1 Mile
Intermediate: 1-3 Miles
Advanced: 3-5 Miles
Vasco Workout: Bonus 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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When will you update Samuel Seo calisthenics workout routine?
I’m not sure I understand the question.
I mean upload.
I mean upload Samuel So(from Lookism) calisthenics workout routine
Oh, his routine is actually going to be weight training this week. He’s massive.
How many minutes do I need to rest between supersets?
Between each individual exercise of the superset you don’t rest at all but between each set of the superset overall you can rest however long you need.
I have a question, I’m confused on what it means when it says superset A. But then there’s A. Pushups and B. Dips, does that mean choose one or do both pushups and dips,but start with A.
A superset means you’re doing both A and B exercise one after another without a break, and then you break between each set, for a total of three. So for example: you’ll do 10 pull ups and then 20 inch worms with no break, and then you’ll break and repeat that 2 more times for a total of 3 sets.
I’m not able to go out and walk so what would be a good alternative.
What can I do instead of doing dips
I don’t have equipments
Pike push ups.
Isn’t the sample schedule a little counter productive. There doesn’t seem to be an adequate amount of rest time for your muscles in this schedule. Could you please elaborate on why this sample schedule is effective, or how I could re organize the schedule to allocate better rest time for muscles instead?
The majority of my life I have trained 4-6 days a week with ample sleep for recovery. The sample schedule has you training 3 days a week with weights, occasionally 4 when you also utilize the circuit test, and then a day for endurance. That means almost half the week you’re allowing your body to rest. Not only is it plenty (assuming you’re getting enough sleep), but it’s the most you’ll find in any routine on the site when assuming you’re not utilizing the circuit test weekly (and even then it’s still enough if you rest on the weeks your body feels sore/tired/etc.).
when are u going to upload the calisthenics workout of vin jin
vin jin is also from lookism
he is also a member of allied
plz upload his calisthenics workout routine
I upload routines when they’re requested enough with the request form found in the footer of the site. I get 100+ requests a day so whenever Vin Jin has enough I’ll get him on the site.