Samdak Workout: Train like The Viral Hit Elite Fighter!

Last updated on May 30th, 2023 at 09:14 am

The requests for Samdak have been coming in slowly but surely, and then we had our Hobin Yoo Workout hit the site and all of a sudden you guys flooded me with more for Samdak.

And today is the day we’ll be getting his workout.

To make sure all of our members can jump right in (some with some scaling), we’ll be keeping this one inside our calisthenics workouts, while still aiming to achieve Samdak’s incredible power level and incredible prime physique.

The chicken mask is optional, but we’ll be looking to emulate the rest of the Samdak aesthetic.

Samdak Stats:

Real Name: Samdak

Height: 5’11

Weight: N/A

Anime: Viral Hit

Powers: No

Samdak is actually fairly tall compared to other male characters we’ve seen enter our Anime Workouts Database.

That said, he does come up short of being in our behemoth category by over half a foot.

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.

Want The Absolute Best Anime Calisthenics Workouts Booklet?
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!

Samdak 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 Anime Inspired Workout?
Take The Anime Workout Placement Quiz Now!

Samdak 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 Samdak we’ll be pulling right from his Wiki Fandom page starting with his brief bio section here:

Samdak is a major character in How to Fight/Viral Hit. He is Gaeul’s father and the maker of the videos Hobin references for his channel. He also makes appearance on the webtoon called Manager Kim.

We’re actually going to be looking to emulate some of Manager Kim’s Workout and train as hard as we did for that one when we build our Samdak routine.

Another part of information we’ll need to be aware of here is Samdak’s aesthetic in the past versus what we see in the present.

Here’s how they break it down:

Samdak appears to be of average stature with with a receding hairline and a skinny although toned physique and is seen wearing a white tank top and red shorts. In the videos he made for NewTube and in flashbacks, he is shown to be extremely toned and muscular and wears red shorts and a chicken mask. On occasion in flashbacks and videos he is shown with cloth handwraps and on occasion a mongkol over his mask.

We’re going to be training to aim for his NewTube chicken mask physique.

From there, being that we don’t have all that much information regarding his abilities, we’ll also be taking a look at Samdak’s background.

His Fandom gives us all the details here:

Samdak used to be part of an elite team whose codename was kept secret. Samdak was known as a legend among his squad members of the past, and was one of few people granted a license to kill. He had Gaeul during his service, and her mother passed away early on, leaving him to raise Gaeul alone.

During his time in Brazil, Samdak became acquainted with Logan Gracie. He beat Logan up for messing with his daughter’s hair and recommended that he learn MMA. Logan followed Samdak to Korea and was recruited to be his cameraman for his small Newtube channel ehrgkrTkdna. They worked together to upload fighting tutorials based on Samdak’s extensive knowledge. His channel has no views for years before Hobin saw them. It was during this time he met Seongjun, and defeated him and a majority of 244’s crew in a fight.

Samdak stopped making videos when his student died attempting his techniques for revenge. He requested that Logan not upload any more of the filmed videos to the channel. He returned to Korea and lost a lot of weight, drastically changing his appearance.

Even though this isn’t technically his abilities section, we learn a lot about what we’ll need to be working with to build out our workout.

We’ll finish it up with our last bit of information regarding Samdak’s fighting prowess which they tell us here:

Samdak is arguable the most powerful character in the series other than possibly Hansu Seong. He has never lost a fight to anyone, and is known as a legend from his squadron. Samdak is well versed in nearly every martial art, but it is his wit and ingenuity in fighting that truly makes him a dangerous opponent.

We are training around an extremely powerful character, and for that we’ll need an extremely intense and high volume workout.

The goals of our Samdak Inspired Workout are:

• Samdak’s Insanely Muscular and Shredded Physique
• Samdak’s Immense Strength and Speed
• Samdak’s Fighter Endurance and Core

This will be one of our more intense calisthenics workouts, so you should go in knowing there will be high volume AND intensity, as I mentioned we need to do in order to build a workout around a character like Samdak.

We’ve had some other extremely powerful characters, so we’re used to this, but if you’re still a beginner or wanting to just scale down a bit you can start with one of our Beginner Workouts, with both our Beginner Ninja Workout and even our Beginner Speedster Workout being great options.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Samdak Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re taking a page out of one of my favorite style routines that brings TONS of intensity, and a whole lot of volume and we’re going to have 4 days a week of high intensity calisthenics, core and cardio, and then 1 day per week devoted to either your Elite Fighter Circuit Test or [optional] long distance endurance work.

Jump Rope Scaling Guide: 

Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.

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.

Samdak Workout: Sample Workout Schedule

Monday: Fighter Calisthenics Alpha

Tuesday: Fighter Calisthenics Bravo

Wednesday: Elite Fighter Circuit Test

Thursday: Fighter Calisthenics Charlie

Friday: Fighter Calisthenics Delta

Saturday: Active Rest Day

Sunday: Rest Day

Samdak Workout: Fighter Calisthenics Alpha

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Air Squats x 30

Boxer Skips x 100

Push Ups x 25

Boxer Skips x 100

Sit Ups x 20

Boxer Skips x 100

Hollow Hold x 30 seconds

Boxer Skips x 100

Dips x 12

Boxer Skips x 100

Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Samdak Workout: Fighter Calisthenics Bravo

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Alternating Foot Skips x 100

Glute Bridges x 20

Alternating Foot Skips x 100

Decline Push Ups x 25

Alternating Foot Skips x 100

Lying Leg Raises x 20

Alternating Foot Skips x 100

L-Sit Hold x 30 seconds

Alternating Foot Skips x 100

Plank to Push Ups x 12

Alternating Foot Skips x 100

Chin Ups x 8-10

Rest 1-5 Minutes as Needed

Samdak Workout Routine: Elite Fighter 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!)

Boxer Circuit Test: Complete for Time

Run 1 Mile

Complete 4 Rounds:

30 Push Ups

25 Crunches

20 Double Unders

15 Dips

10 Pull Ups

Samdak Workout: Fighter Calisthenics Charlie

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Wide to Close Air Squats x 30

Boxer Skips x 100

Incline Push Ups x 25

Boxer Skips x 100

V-Ups x 20

Boxer Skips x 100

Superman Holds x 30 seconds

Boxer Skips x 100

Tricep Extensions x 12

Boxer Skips x 100

Wide Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Samdak Workout: Fighter Calisthenics Delta

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Jump Rope Skips x 100

Wide to Close Push Ups x 30

Double Unders x 30

Bulgarian Split Squats x 15 each leg

Jump Rope Skips x 100

Russian Twists x 20

Double Unders x 30

Plank Hold x 60 seconds

Jump Rope Skips x 100

Half Burpees x 10

Double Unders x 30

Bodyweight Rows x 8-10

Rest 1-5 Minutes as Needed

Samdak 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

Samdak 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

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.