Okay, let’s be real: if you’ve binged Solo Leveling—whether it’s the manhwa or the anime—you’ve probably daydreamed about being as badass as Sung Jin-Woo. I mean, the dude goes from being the weakest hunter in the game to straight-up Shadow Monarch status, commanding armies of shadow soldiers and wrecking monsters like it’s just another Tuesday. That transformation? It’s not just cool—it’s inspiring.
It got me thinking: what if we could channel that relentless, grind-it-out energy into a workout? So, I put together this Solo Leveling Workout, a fitness plan that’s equal parts strength, speed, and sheer willpower, designed to help you level up your body and mind. I’ve been tinkering with this routine myself for a while, and let me tell you, it’s tough but so rewarding. Grab a water bottle, maybe pretend it’s a mana potion, and let’s dive into this guide to becoming your own kind of hunter.
Why I Got Hooked on a Solo Leveling-Inspired Workout
I stumbled across Solo Leveling during a late-night scroll, and Jin-Woo’s story hit me hard. The guy starts as the underdog, mocked for being an E-rank hunter, but he doesn’t quit. He gets this mysterious system that throws daily quests at him—push-ups, runs, fighting monsters—and he just keeps grinding. That’s what hooked me: the idea that small, consistent efforts can lead to massive change.
As someone who’s struggled with sticking to gym routines (yep, I’ve been that guy who signs up for a gym in January and ghosts it by February), Jin-Woo’s discipline was like a wake-up call. I wanted a workout that felt like a quest, something that pushed me to grow stronger, faster, and tougher, just like him. So, I built this plan to mimic his journey, blending strength, agility, endurance, and a sprinkle of mental grit. Whether you’re a newbie trying to get fit or a gym rat looking for a fun twist, this workout’s got you covered.
The Heart of the Solo Leveling Workout
Before we jump into the exercises, let’s talk about what makes this workout feel like it’s straight out of a dungeon raid. Here’s the vibe I’m going for, based on Jin-Woo’s journey:
- Daily Quests Are Non-Negotiable: Jin-Woo doesn’t skip his system’s tasks, even when they’re brutal. This workout has daily challenges to keep you consistent. Miss a day? Imagine the system’s creepy penalty zone kicking in. Yeah, let’s avoid that.
- Level Up Gradually: Jin-Woo doesn’t go from zero to hero overnight. You’ll add weight, reps, or intensity over time to keep growing, just like he does.
- Be a Well-Rounded Hunter: Strength alone won’t cut it in a dungeon. You need speed, stamina, and flexibility, so this plan mixes it all up.
- Mindset Is Everything: Jin-Woo’s got this unbreakable will. You’ll need to dig deep on tough days, but that’s where the real growth happens.
- Rest Like a Pro: Even the Shadow Monarch needs a breather. Recovery days are built in to keep you from burning out.
What You’ll Need to Start
You don’t need a fancy gym to pull this off—I started in my tiny apartment with some basic gear. Here’s what’s helpful:
- Dumbbells or a barbell (I use adjustable dumbbells to save space)
- A pull-up bar (or a sturdy tree branch if you’re feeling creative)
- Running shoes and a spot to jog or sprint (park, treadmill, whatever works)
- A yoga mat for core work and stretching
- A notebook to track your progress—think of it as your system log
No weights? No problem. You can swap in bodyweight moves or use stuff like water jugs for resistance. I’ve done squats with a backpack full of books before, so get creative!
The Solo Leveling Workout: Your Weekly Quest Log
This is a 6-day-a-week plan with one rest day to recharge your mana (aka recover). Each day has a theme to keep things fresh—strength, agility, endurance, you name it. I’ve been doing this for a few months, and it’s wild how much it feels like you’re training for a dungeon raid. Here’s the breakdown:
Suggestion: You might like to know about Hajime no Ippo workout.
Day 1: Strength (Channeling the Monarch’s Power)
Jin-Woo’s raw strength is insane—think of him tossing around giant monsters. This day’s about building that kind of power.
Warm-Up (5-10 minutes)
- Arm circles and leg swings to loosen up
- 2 minutes of jumping jacks (I blast some Solo Leveling OST to get hyped)
- 10 bodyweight squats
- 10 push-ups
Workout
- Squats (Barbell or Dumbbell) – 4 sets of 8-12 reps
- Hits your quads, glutes, and hamstrings. Keep your back straight; I learned that the hard way after tweaking my lower back once.
- Bench Press or Push-Ups – 4 sets of 8-12 reps
- Chest, triceps, shoulders. If you’re doing push-ups, crank out 15-20 per set to feel the burn.
- Deadlifts – 4 sets of 6-10 reps
- Works your whole posterior chain. Start light to nail the form—I spent weeks practicing with just a broomstick.
- Pull-Ups or Inverted Rows – 3 sets of 8-12 reps
- Back and biceps. Pull-ups kicked my butt at first, so I used a resistance band to help.
- Plank with Shoulder Taps – 3 sets of 30-60 seconds
- Core stability. Try not to wobble like I did when I started!
Cooldown (5 minutes)
- Stretch your hamstrings, chest, and quads. I hold each stretch for 20-30 seconds while breathing deeply.
Tip: Add a little weight every couple of weeks. I started with 10-pound dumbbells and now I’m up to 25—feels like unlocking a new skill. For proper squat form, check out this guide.
Day 2: Agility (Move Like a Hunter)
Jin-Woo’s quick as lightning, dodging attacks and striking with precision. This day’s all about speed and reflexes.
Warm-Up (5-10 minutes)
- High knees (1 minute)
- Butt kicks (1 minute)
- Side-to-side shuffles (30 seconds each side)
- Light jog (2 minutes—I like running to the Solo Leveling opening theme for extra vibes)
Workout
- Sprint Intervals – 6-8 rounds of 50-meter sprints
- Sprint all-out, then walk back to recover. I do these at a local park, pretending I’m dodging a boss’s attack.
- Ladder Drills or Cone Drills – 10 minutes
- No ladder? Mark spots with chalk or shoes for footwork drills. It’s killer for coordination.
- Box Jumps or Step-Ups – 4 sets of 12-15 reps
- Use a sturdy box or bench. Land soft to save your knees—I learned that after a few clumsy jumps.
- Burpees – 3 sets of 10-15 reps
- These are brutal but make you feel invincible.
- Mountain Climbers – 3 sets of 30 seconds
- Fast and controlled. My abs were screaming the first time I tried these.
Cooldown (5 minutes)
- Stretch your calves and hip flexors. Foam rolling feels amazing if you’ve got a roller.
Tip: Cut rest time between sprints as you get faster. I went from 90 seconds to 60 seconds over a month.
Day 3: Endurance (Survive the Dungeon Grind)
Long dungeon raids need stamina, and Jin-Woo’s got that in spades. This day builds your staying power.
Warm-Up (5-10 minutes)
- Light jog (3 minutes)
- Lunges with a twist (10 per side)
- 10 bodyweight squats
Workout
- Long Run – 20-30 minutes
- Aim for 3-5 miles at a steady pace. I started with 2 miles and felt like I was dying, but now I love it.
- Circuit (3 rounds, minimal rest)
- 15 push-ups
- 20 air squats
- 10 burpees
- 30-second plank
- Jump Rope – 5 minutes
- Mix regular jumps with double-unders if you’re feeling fancy. I trip a lot, but it’s getting better.
- Kettlebell Swings or Hip Thrusters – 3 sets of 15-20 reps
- Great for endurance and posterior chain.
- Bicycle Crunches – 3 sets of 20 reps per side
- Core work to keep you stable in the “dungeon.”
Cooldown (5 minutes)
- Walk to cool down, then stretch your hamstrings and lower back.
Tip: Add a half-mile to your run every few weeks to build stamina.
Day 4: Strength (Shadow Army Vibes)
Back to strength, this time focusing on upper body and pulling moves to round out your physique.
Warm-Up (5-10 minutes)
- Same as Day 1, maybe add some arm swings for fun.
Workout
- Overhead Press or Pike Push-Ups – 4 sets of 8-12 reps
- Shoulders and triceps. Pike push-ups are tough but effective if you’re equipment-free.
- Bent-Over Rows or Single-Arm Dumbbell Rows – 4 sets of 8-12 reps
- Back and biceps. I love the pump from these.
- Weighted Lunges or Walking Lunges – 3 sets of 12 reps per leg
- Builds leg strength and balance.
- Dips (on a bench or bars) – 3 sets of 10-15 reps
- Triceps and chest. I do these on my kitchen counter sometimes.
- Side Planks – 3 sets of 30-60 seconds per side
- Obliques get some love here.
Cooldown (5 minutes)
- Stretch shoulders, triceps, and hips.
Tip: Bump up reps or weight as you get stronger. I felt like a beast when I hit my first set of 15 dips.
Day 5: Mobility & Core (Stealth Mode)
Jin-Woo’s stealth and precision come from control and flexibility. This day’s about moving better and strengthening your core.
Warm-Up (5-10 minutes)
- Cat-cow stretches (10 reps)
- Hip circles (10 per side)
- Light jog or jumping jacks (2 minutes)
Workout
- Yoga Flow – 15 minutes
- Downward dog, warrior II, pigeon pose, cobra, child’s pose. I’m no yogi, but this feels like a reset.
- Dead Bug – 3 sets of 15 reps per side
- Core stability without killing your back.
- Russian Twists – 3 sets of 20 reps per side
- Grab a water bottle or light weight. My obliques were sore for days at first.
- Hip Mobility Drills – 10 minutes
- Fire hydrants, leg swings, deep squat holds. Helps with tight hips from sitting too much.
- Hollow Body Hold – 3 sets of 30-60 seconds
- Tough but makes you feel like a hunter in stealth mode.
Cooldown (5 minutes)
- Stretch everything—hips, shoulders, spine.
Tip: Hold poses longer or add a light weight to twists for extra challenge. For yoga flow inspiration, check this routine.
Day 6: Full-Body Circuit (Boss Battle Time)
This is your gate boss fight—a high-intensity, full-body blast to test your progress.
Warm-Up (5-10 minutes)
- Mix of Day 1 and Day 2 warm-ups.
Workout (4 rounds, 60 seconds rest)
- Thrusters – 10-12 reps
- Squat to overhead press. Feels like swinging a sword.
- Burpee Pull-Ups – 8-10 reps
- Burpee, then pull-up. Brutal but epic.
- Sprints – 30 seconds
- Go all-out, like you’re dodging a boss’s AOE attack.
- Plank to Push-Up – 15 reps
- Core and upper body burner.
- Kettlebell Swings or Jump Squats – 15 reps
- Explosive power move.
Cooldown (5 minutes)
- Stretch and foam roll if you can.
Tip: Shave off rest time or add reps to make it tougher.
Day 7: Rest & Recovery (Mana Recharge)
Take this day to chill. Walk, stretch, or just binge some Solo Leveling episodes. I like to use this day to meal prep and reflect on how far I’ve come. Eat well—protein, carbs, healthy fats—and drink tons of water.
Fueling Your Inner Hunter
You can’t slay dungeons on an empty stomach. I’m no nutritionist, but here’s what works for me:
- Protein: Chicken, eggs, tofu—aim for about 1 gram per pound of body weight.
- Carbs: Rice, oats, sweet potatoes for energy. I love a pre-workout oatmeal bowl.
- Fats: Avocado, nuts, olive oil. Keeps you full and helps recovery.
- Hydration: I aim for 2-3 liters of water a day. More if I’m sweating buckets.
- Timing: Eat a solid meal 2 hours before training, and have a protein shake or snack after.
For more on nutrition for strength training, check this guide.
Tracking Your Journey
Jin-Woo’s system tracks his stats, and you should too. I use a cheap notebook to jot down weights, reps, and run times. Seeing progress—like going from 10 to 15 pull-ups—feels like unlocking a new rank. Celebrate those wins, no matter how small.
Final Thoughts: Be Your Own Shadow Monarch
Look, I’m no Sung Jin-Woo, and you don’t have to be either. What makes his story so gripping is that he starts weak, scared, and outmatched but keeps pushing forward. That’s what this Solo Leveling Workout is about: showing up, doing the work, and getting a little better every day. Some days, you’ll feel like you’re fighting a red gate; others, you’ll feel unstoppable. Stick with it, and you’ll build a body and mindset that can take on anything. Now, go crush your daily quest and start your own legend.
I'm Zusty, a fitness coach and physique analyst with 7+ years of experience. At Artiqall, I break down celebrity transformations, social media physiques, and share no-fluff fitness tips to help you train smarter and stay inspired.