Andy Workout: Get Jacked like Andy from Undead Unluck!

Last updated on February 29th, 2024 at 01:14 pm

Today we’re bringing in another weight training routine to get jacked like our first ever character to hit SHJ from the manga Undead Unluck: Andy!

We’ll also be getting an Undead Unluck anime release sometime this year so I thought it was fitting to get Andy on the site as soon as possible.

He doesn’t come in as a behemoth among our anime characters within The Anime Workouts Database, he is still going to be a really fun character to build a routine around to get a muscular and jacked aesthetic.

That said, if you’re looking for a calisthenics workout you’ve come to the wrong place and need to head back into the workout databases and filter by calisthenics or even jump into the larger Calisthenics Workouts Database and sort from there.

Andy Stats:

Real Name: Andy

Height: 6’2

Weight: N/A

Anime/Manga: Undead Unluck

Powers: Yes

As I mentioned above: Andy is not considered a behemoth, but he’d still definitely be considered tall compared to our other male anime characters.

The average height range is growing as we bring in more massive characters, but it is still shorter than that of our superheroes and male celebrities.

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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Andy 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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Andy 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 Andy we’ll be pulling right from his Wiki Fandom page which leads us off with a brief bio section:

Andy is member no. 9 of the Round Table. He is a Negator with the alias Undead. His original personality is that of Victor.

This doesn’t give us much to work with, but it’s necessary to start with nonetheless.

We’ll have a ton of information to sort through when we get to his abilities, but being that a large portion of this routine will be coming from his overall aesthetic as well I’ll also be sharing a piece of his appearance section here:

Andy is a tall and muscular man, with white combed back hair. He has a card in his forehead above his left eye which causes his eye to be half-closed which has left a scar. Due to his ability, he has stopped aging around his mid-20s. He has the words DEAD END tattooed on his left shoulder, but the first D in dead is backwards. He has the number 1865 tattooed on his left pectoral as well as a scar that will not go away even when he regenerates.

Originally I was going to cut it after the first line or two, but the addition of the rest makes it fun for any of our SHJ Army members who decides to cosplay as Andy.

From there we can move down into his abilities, starting with the fact that Andy is Undead:

Undead: Andy’s ability is a self-targeting type that makes him immortal and allows him to regenerate all damage. Specifically, it negates anything that brings him closer to death – including aging. The regeneration is triggered automatically by default; however, he has trained to the point where he can now control the speed. His severed body parts only last for thirty seconds once detached from his body.

His Wiki Fandom goes on to list a long section of abilities and attacks that Andy uses, but none that would specifically help us build out our routine.

That said, I’m going to be skipping down to some abilities we should at the very least take into account (and some that are obviously more important than others):

Astral Projection: With the acquisition of the Ghost and following Lucy’s instructions, Andy is able to project his soul out of his body assuming the form he imagines his soul to be, able to pass through solid objects and fly.

High Pain Tolerance: Andy even regenerating can still feel pain, but he has great resistance to pain, not even caring about getting hurt or self-injuring himself, he fights always risking his life going through situations that surely would have killed him if he weren’t dead alive or showing a reaction when fatally injured.

Master Tactician: Andy is a born strategist managing to analyze the power of his opponents and understand the rule behind them, thus being able to create strategies to deal with them and defeat them.

Master Marksman: Andy is an exceptional sniper with great precision and dexterity when shooting two parts of the body hardly missing the target. Andy managed to hit Rip when he was 100m away while being underwater.

Master Swordsmanship: Andy and a skilled swordsman know how to handle his sword very well using it in conjunction with his regenerate he can deliver fast and accurate attacks.

It’s important to recognize that although Andy has a ton of muscle he is still extremely mobile and a great swordsman.

For that reason we’ll switch up the way we achieve our goals to accomplish that as part of it.

That means the goals for our Andy Inspired Workout are:

• Andy’s Muscular and Shredded Physique
• Andy’s Swordsmanship Agility and Endurance
• Andy’s Strength and Body Control

Our goals make it clear that the best way to build this one out is to use a hybrid training style that combines strength training with weights as well as calisthenics for both strength and body control.

With the combination we’ll also be able to focus in on speed and nimbleness along with the muscle and strength that we focus on.

This one will be fairly high volume but it should be easy for you to scale down by cutting some movements if you’d like to.

If not you can also start with one of our Beginner Workouts, the best being to start with our Beginner Behemoth Workout before moving into this one.

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Andy 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 Andy. I’ll also be adding on a Swordsman Circuit Test that you can take on weekly, biweekly or monthly.

Want To Upgrade This Workout?

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Andy Workout: Sample Schedule

Monday: Undead Hybrid Chest and Triceps

Tuesday: Undead Hybrid Legs, Calves and Core

Wednesday: Swordsman Circuit Test

Thursday: Undead Hybrid Shoulders, Traps and Core

Friday: Undead Hybrid Back and Biceps

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

Sunday: Rest Day

Andy Workout: Undead Hybrid Chest and Triceps

Warm Up: 

High Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Incline Dumbbell Press

4×12, 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

Andy Workout: Undead Hybrid Legs, Calves and Core

Warm Up: 

High Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Back Squat

4×12, 10, 8, 5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Cable Crunches

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Andy 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 4 Rounds for Time

5 Inch Worm to Push Ups

10 Curl to Press

15 Sit Ups

20 Decline Push Ups

15 Second L-Sit Hold

10 Kettlebell Swings

5 Wall Climbs

Andy Workout: Undead Hybrid Shoulders, Traps and Core

Warm Up: 

High Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Overhead Press

4×12, 10, 8, 5

Accessory Work: 

Barbell Shrugs

3×15

Standing Shoulder DB Front Raises

3×12, 10, 8

Handstand Push Ups

4×6-10

Sit Ups

3×20-30

Russian Twists

3×20-30

Andy Workout: Undead Hybrid Back and Biceps

Warm Up: 

High Incline Walk or Elliptical

15-30 Minutes

Compound Lift:

Deadlift

4×12, 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

Hollow Hold

3×30-60 seconds

Andy 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

Andy 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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