Levi Ackerman
Attack on Titan
Relative strength and agilityCreator: Hajime Isayama
Levi is the image of relative strength: a compact body that moves with agility. This profile turns that into calisthenics and pulling work, with or without equipment.
- 3days a week
- 60min per session
- No equipmentequipment
- Strengthgoal
Kuro, an original zumbo illustration. It is not official art from any work and does not depict any existing character.
What the work says, what we interpret and what we propose
May contain mild spoilers for the work. These three layers are kept apart on purpose.
What the work says
- He is a captain of the Survey Corps and leads the Special Operations Squad; the source calls him “humanity’s most powerful soldier”.[1][2]
- He was created by Hajime Isayama and first appeared in the 2010 side story “Captain Levi”.[2]
- Isayama conceived him with a stature similar to Rorschach’s (Watchmen), but with an obsession with cleanliness.[2]
- The source consulted does not publish the character’s height, weight or measurements; that is why this profile does not use them.[1]
What we interpret
- Observation about the artwork: he is drawn short, compact and very strong for his size. This is a visual impression: the sources consulted give no height or weight.
- Editorial hypothesis: the trait that can best be trained is relative strength (moving your own bodyweight with control) and single-leg balance.
- His ability in the story depends on the plot; here we only take the idea of agility and control, without dangerous stunts.
What we propose
Improve your relative strength with three calisthenics sessions (push-ups, rows, lunges, core) and light cardio on your days off.
- Progress with harder variations: lower hands, elevated feet, pauses and slow lowering.
- If you have a bar, add pull-ups or negatives; if not, use the inverted row only on a support that holds your weight.
- No stunts or risky jumps: agility is trained with control.
Levi Ackerman
Attack on Titan
Master your own bodyweight.
Physical goal
- A compact, agile body: an upper body that is strong for your weight, stable legs and a firm core.
- More reps or harder variations in push-ups and rows over time.
- Height cannot be trained: what matters is what you do with your body.
Weekly routine: 3 days, full body
Original proposal, not official: no equipment, strength, sessions of about 60 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bulgarian split squat (rear foot on a chair)Technique: Torso upright; lower straight down and drive through the front heel. Alternative: Bodyweight squat | 4 × 4–6 | 2 min | |
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 4 × 4–6 | 2 min | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 4 × 4–6 | 2.5 min | |
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. Alternative: Bodyweight single-leg Romanian deadlift | 2 × 6–10 | 2 min | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 2 × 30–45 s | 60 s | |
| Pike holdTechnique: Push the floor away and hold without sinking the shoulders. | 2 × 30–45 s | 60 s | |
| Calf raise on a stepTechnique: Full range with a pause at the top. | 2 × 8–12 | 75 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight single-leg Romanian deadliftTechnique: Keep the hips square; use a wall for balance if needed. Alternative: Bodyweight good morning (hip hinge) | 4 × 4–6 | 90 s | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 4 × 4–6 | 90 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 4 × 4–6 | 90 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 2 × 6–10 | 2 min | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Push-up | 2 × 6–10 | 2 min | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Hollow hold | 2 × 8–12 | 75 s | |
| Prone Y raiseTechnique: Lying face down; lift the arms into a Y without arching the back. | 2 × 8–12 | 75 s | |
| Glute bridgeTechnique: Drive through the heels and squeeze the glutes without over-arching the lower back. Alternative: Single-leg glute bridge | 2 × 8–12 | 75 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bulgarian split squat (rear foot on a chair)Technique: Torso upright; lower straight down and drive through the front heel. Alternative: Bodyweight squat | 4 × 4–6 | 2 min | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 4 × 4–6 | 2 min | |
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 4 × 4–6 | 2 min | |
| Single-leg glute bridgeTechnique: Keep the pelvis level; lift without rotating the hips. Alternative: Glute bridge | 2 × 6–10 | 2 min | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 2 × 6–10 | 2 min | |
| Side plankTechnique: Hips high and body in one line. Alternative: Hollow hold | 2 × 30–45 s | 60 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 2 × 30–45 s | 60 s |
Optional cardio
Tuesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace.
Before you start. This is a general proposal, not medical advice. If you have an injury, pain, an illness, are pregnant or are under 18, check with a professional before you start. Sharp pain, dizziness or joint discomfort are reasons to stop. Muscle soreness the next day is normal.
Rest and rep ranges follow ACSM (2009). There are no invented loads: choose the weight by the stated reps in reserve (RIR).[3]
What to eat
Sample day with moderate energy and enough protein: about 2,200 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[4]
Energy2,178kcal
Protein130g (23 %)
Carbs296g (53 %)
Fat57g (23 %)
At a body weight of 75 kg (just as an example), this is 1.7 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[5]
Breakfast
Rolled oats 70 g, Soy milk, original 250 g, Blueberries 80 g, Banana 118 g.
Lunch
Turkey breast 150 g, Brown rice 300 g, Broccoli 150 g, Olive oil 9 g.
Snack
Cottage cheese (2% fat) 200 g, Pear 178 g.
Dinner
Whole egg 100 g, Whole-wheat sandwich bread 128 g, Tomato 200 g, Avocado 80 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 70 g | 265 kcal | 9.2 g | 47.4 g | 4.6 g |
| Soy milk, original | 250 g | 135 kcal | 8.2 g | 15.7 g | 4.4 g |
| Blueberriesraw | 80 g | 46 kcal | 0.6 g | 11.6 g | 0.3 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Subtotal | 518 g | 551 kcal | 19.3 g | 101.6 g | 9.6 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Turkey breastroasted | 150 g | 221 kcal | 45.2 g | 0.0 g | 3.1 g |
| Brown ricecooked | 300 g | 369 kcal | 8.2 g | 76.7 g | 2.9 g |
| Broccoliboiled | 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 609 g | 722 kcal | 57.0 g | 87.5 g | 15.6 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Cottage cheese (2% fat) | 200 g | 162 kcal | 20.9 g | 9.5 g | 4.5 g |
| Pearraw | 178 g | 101 kcal | 0.6 g | 27.1 g | 0.2 g |
| Subtotal | 378 g | 263 kcal | 21.5 g | 36.6 g | 4.8 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Whole-wheat sandwich bread | 128 g | 323 kcal | 15.9 g | 54.7 g | 4.5 g |
| Tomatoraw | 200 g | 36 kcal | 1.8 g | 7.8 g | 0.4 g |
| Avocadoraw | 80 g | 128 kcal | 1.6 g | 6.8 g | 11.7 g |
| Subtotal | 508 g | 642 kcal | 31.9 g | 70.4 g | 27.2 g |
- With relative strength, bodyweight matters: do not cut calories drastically. A large deficit reduces the energy you have to train.
- Prioritize protein at every meal and vegetables and legumes for fiber.
Work out your own energy with the energy calculator.
Illustrative example, not a personalized diet or medical advice: it does not replace a registered dietitian. Check with a professional if you have a medical condition or an eating disorder. Health notice
Beginner alternative
If you cannot do full push-ups yet, start with the easier variations (hands elevated or against a wall). The no-equipment proposal is already designed for that.
See the routine: 3 days, 40 min, no equipment
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Knee push-up | 2 × 10–12 | 60 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 2 × 10–12 | 60 s | |
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. | 2 × 12–15 | 45 s | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Plank | 2 × 12–15 | 45 s | |
| Pike holdTechnique: Push the floor away and hold without sinking the shoulders. | 2 × 20–30 s | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Knee push-up | 2 × 10–12 | 60 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 2 × 10–12 | 60 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Wall push-upTechnique: Body in one line; the farther from the wall, the harder. Alternative: Knee push-up | 2 × 12–15 | 45 s | |
| Side plankTechnique: Hips high and body in one line. Alternative: Plank | 2 × 20–30 s | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. | 2 × 10–12 | 60 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Wall push-up | 2 × 10–12 | 60 s | |
| Glute bridgeTechnique: Drive through the heels and squeeze the glutes without over-arching the lower back. | 2 × 12–15 | 45 s | |
| Knee push-upTechnique: Straight line from knees to head; lower the chest under control. Alternative: Wall push-up | 2 × 12–15 | 45 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Dead bug | 2 × 20–30 s | 45 s |
Optional cardio
Tuesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace.
Frequency and rest
- Three sessions a week on alternate days; on days off, light cardio or rest.
- WHO recommends muscle-strengthening activities on at least two days a week; calisthenics counts if it works the major muscle groups.[6]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- Look after your wrists and shoulders: warm up with mobility work before push-ups and pull-ups.
Privacy: what you type stays in your browser and is not sent to any server. To remember your ticks and your data, this page uses your device’s local storage (it does not use cookies). You can delete it whenever you like. What is stored and how to delete it
Frequently asked questions
Is this Levi’s official routine?
No. The work publishes no training routine for the character. It is an original zumbo proposal, not affiliated with the work or its author.
Do I need a pull-up bar?
No. The inverted row on a stable support and push-up variations cover pulling and pushing without equipment. With a bar, the generator adds pull-ups and negatives.
Is it good for losing weight?
Strength training helps preserve muscle, but weight loss depends mostly on the energy you eat and use. Use the energy calculator and avoid extreme deficits.
Sources (8)
- Wikipedia. “List of Attack on Titan characters”. Accessed October 16, 2026. en.wikipedia.org/wiki/List_of_Attack_on_Titan_characters
- Wikipedia. “Levi Ackerman”. Accessed October 16, 2026. en.wikipedia.org/wiki/Levi_Ackerman
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy (April 2018)”. Accessed October 16, 2026. fdc.nal.usda.gov/
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.