Solo Leveling is coming and we’re going to be prepared for it.
We have had some extremely strong characters already, and now we’re adding China’s strongest hunter to our growing list of Solo Leveling Inspired Workouts.
I have been making sure we get a bit of weight training and a bit of calisthenics, but for this one we’re going to be coming in with one of my favorite splits: full body.
Liu Zhigang came in at number four among our list of the strongest Solo Leveling Hunters, and we surely have our work cut out for us.
We’ll be training with weights, so if you want bodyweight training you’ll want to jump back into the Solo Leveling workouts or head into the calisthenics workouts.
Liu Zhigang Stats:
Real Name: Liu Zhigang
Height: N/A
Weight: N/A
Anime/Manga: Solo Leveling
Powers: Yes
We don’t have an official height and weight for Liu Zhigang and where a Fandom page would normally describe a character as “tall” “average” or “short” they brush over and height indication.
That said, he seems moderately tall and definitely has a decent amount of muscle mass as well; but I definitely wouldn’t consider him a behemoth among our Anime Workouts Database.
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.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Liu Zhigang 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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Liu Zhigang 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 Liu Zhigang I’ll be pulling from his Wiki Fandom, which admittedly doesn’t provide much detail, but will be enough to build our workout around Zhigang.
They start with a super slim bio section here:
Liu Zhigang is the strongest hunter in China and one of the five National Level Hunters, ranking 2nd in the world.
Right off the bat we know he’s one of the strongest characters we have within Solo Leveling, being the strongest in China and one of the strongest hunters in the world.
Since we don’t have a ton of information I’ll also be sharing a bit from Liu Zhigang’s appearance section, which will be a big chunk of what we’re working around as well with our workout.
Here’s how his Fandom page breaks it down:
Zhigang is a muscular and handsome young man with dark yellow eyes and long black hair that he wears in a ponytail, with several large additional strands of hair dangling from his head like leaves from a tree. When agitated or using his powers, his eyes glow bright yellow. He is usually seen wearing red or yellow cloaks with thick black collars, black pants, and black boots.
It doesn’t tell us much, but we do need to recognize the muscular physique that Zhigang clearly shows.
From there we can confidently move onto his abilities, which I will warn you are also bleak in their description:
As the vessel of a Ruler and a National Level Hunter, Zhigang is one of the strongest hunters in the world. He was also the strongest hunter in Asia until Jinwoo surpassed him in strength and was noted to be vastly superior to Goto Ryuji, Japan’s strongest hunter, in raw power by a Chinese navy captain who had seen them both in action firsthand.
As I mentioned earlier: we have our work cut out for us.
The goals for our Liu Zhigang Inspired Workout are going to be:
- Liu Zhigang’s Muscular and Athletic Physique
- Liu Zhigang’s Superhuman Strength and Speed
- Liu Zhigang’s Endurance and Stamina
Since we are training around one of the strongest hunters we are going to have a challenging routine, but I also will be building it around a full body training split that allows almost any training level to jump right in, albeit potentially with some scaling.
If it does seem a bit harder than it needs to be, even with scaling, you can start with The Beginner Behemoth Workout or one of the other Beginner Workouts and then work your way up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Liu Zhigang Workout Routine
Training Volume:
5+ days per week
Explanation:
For this one we’re going to be working around 3 days of full body training that will also work on muscle endurance while building tons of strength with supersets, and then we’ll also tack on Father’s Circuit Test and a day devoted to endurance as well.
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Liu Zhigang Workout Routine: Sample Workout Schedule
Monday: National Level Full Body A
Tuesday: Rank Two Circuit Test
Wednesday: National Level Full Body B
Thursday: Hunter Endurance Work
Friday: National Level Full Body C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Liu Zhigang Workout: National Level Full Body A
Warm Up:
800M Jog
Workout:
Superset One:
A. Dumbbell Incline Bench Press
3×10
B. Dumbbell Skull Crushers
3×10
Superset Two:
A. Leg Press
3×10
B. Calf Raises on Leg Press
3×10
Superset Three:
A. Cable Rows
3×10
B. Standing Alternating Dumbbell Curls
3×10 each arm
Superset Four:
A. Arnold Press
3×10
B. Kettlebell Swings
3×10
Liu Zhigang Workout Routine: Rank Two 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!)
Rank Two Circuit Test: Complete 4 Rounds for Time
Run 400M
25 Kettlebell Swings
2o Push Ups
15 Kettlebell Swings
10 Dips
5 Kettlebell Goblet Squats
Liu Zhigang Workout: National Level Full Body B
Warm Up:
800M Jog
Workout:
Superset One:
A. Chest Flyes
3×10
B. Cable Pushdowns
3×10
Superset Two:
A. Goblet Squats
3×10
B. Seated Calf Raises
3×10
Superset Three:
A. Wide Grip Pulldowns
3×10
B. Chin Ups
3×10
Superset Four:
A. Standing Dumbbell Front Raises
3×10
B. Hanging Leg Raises
3×20
Liu Zhigang Workout: Hunter 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
Liu Zhigang Workout: National Level Full Body C
Warm Up:
800M Jog
Workout:
Superset One:
A. Chest Dips
3×15
B. Seated Dumbbell Overhead Extension
3×10
Superset Two:
A. Hamstring Curls
3×10
B. Quad Extensions
3×10
Superset Three:
A. Deadlifts
3×10
B. Hammer Curls
3×10 each arm
Superset Four:
A. Upright Rows
3×10
B. Sit Ups
3×20
Liu Zhigang Workout Routine: 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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