Sung Jin-woo
Solo Leveling
Daily quest by levelsCreator: Chugong
Sung Jin-woo, from Solo Leveling, starts out as the weakest E-rank hunter in South Korea, and a mysterious System gives him a daily quest: run 10 km and do 100 push-ups, 100 sit-ups and 100 squats. This profile explains what the work says, why we do not copy it as written, and offers a plan with levels: three strength days, three cardio days and one rest day, at home with no equipment.
- 3days a week
- 50min per session
- No equipmentequipment
- General fitnessgoal
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 the main character of Solo Leveling, which began in 2016 as a web novel by Chugong and became a webtoon in 2018, drawn by Dubu (Redice Studio). The A-1 Pictures anime premiered in January 2024.[1][2]
- When the story begins he is the weakest E-rank hunter in South Korea.[1]
- He only just makes it out of a rare and extremely dangerous double dungeon that almost kills his whole party. Afterwards a mysterious program, the System, picks him as its only player and lets him level up, which no other hunter can do.[2]
- When he wakes up in hospital, the System shows him a daily quest on video-game-style screens: run 10 km and do 100 push-ups, 100 sit-ups and 100 squats. He has 24 hours to finish it each day, and completing it restores him fully.[3]
- 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
- The daily quest uses the same numbers as Saitama’s routine in One-Punch Man. What changes is the frame: here it is a task set by a game system, with a 24-hour deadline and a reward for finishing it.
- Its effect in the story is fictional: levelling up gives him a strength that no real training produces. What you can borrow is the idea of progressing by levels and completing something small every day.
- The quest trains pushing, the core, the legs and running, but it has no pulling exercise for the back, and doing all of it every day leaves little time to recover.
- Editorial hypothesis: three full-body strength days with difficulty levels (each level is a harder variation of the same exercise), three cardio days and one rest day keep the idea of “a quest every day” without the risk of copying it as written.
What we propose
Build bodyweight strength and endurance with three full-body sessions of about 50 minutes (push, pull, legs and core) and three cardio days of 30 to 40 minutes, at home with no equipment. One day a week is a rest day.
- Every day has its quest: strength, cardio or rest. Six quest days and one day off keep the idea of the daily quest without training hard every day.
- Every exercise has levels, from easiest to hardest. For pushing: wall push-ups, incline push-ups, knee push-ups, full push-ups and decline push-ups. Start at the level where you complete every set with good form.
- You level up when you complete every set at the top of the rep range with the stated reserve: move to the next variation and go back to the bottom of the range.
- The 10 km of the quest are not the starting point: the plan uses 30 to 40 minutes of cardio at a comfortable pace. If you want to work up to running them, add a few minutes a week and stop if you feel joint or tendon pain (editorial judgment).
Sung Jin-woo
Solo Leveling
Level up little by little.
Physical goal
- Bodyweight strength in pushing, pulling and legs, with an aerobic base.
- A goal of months: level up each exercise, not a hundred reps from day one.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 3 days, full body
Original proposal, not official: no equipment, general fitness, sessions of about 50 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 | 3 × 8–12 | 90 s | |
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 3 × 8–12 | 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. | 3 × 8–12 | 90 s | |
| 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 × 10–15 | 60 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 2 × 30–45 s | 45 s | |
| Pike holdTechnique: Push the floor away and hold without sinking the shoulders. | 2 × 30–45 s | 45 s | |
| Calf raise on a stepTechnique: Full range with a pause at the top. | 2 × 12–15 | 45 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) | 3 × 8–12 | 60 s | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 3 × 8–12 | 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. | 3 × 8–12 | 90 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 2 × 10–15 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Push-up | 2 × 10–15 | 60 s | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Hollow hold | 2 × 12–15 | 45 s | |
| Prone Y raiseTechnique: Lying face down; lift the arms into a Y without arching the back. | 2 × 12–15 | 45 s | |
| Glute bridgeTechnique: Drive through the heels and squeeze the glutes without over-arching the lower back. Alternative: Single-leg glute bridge | 2 × 12–15 | 45 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 | 3 × 8–12 | 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. | 3 × 8–12 | 90 s | |
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 3 × 8–12 | 90 s | |
| Single-leg glute bridgeTechnique: Keep the pelvis level; lift without rotating the hips. Alternative: Glute bridge | 2 × 10–15 | 60 s | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 2 × 10–15 | 60 s | |
| Side plankTechnique: Hips high and body in one line. Alternative: Hollow hold | 2 × 30–45 s | 45 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 2 × 30–45 s | 45 s |
Optional cardio
Tuesday, Saturday, Sunday, 30 to 40 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).[4]
What to eat
Sample day with a bibimbap-style bowl, inspired by Korean cooking: about 2,200 kcal. It is an original proposal, not the character’s diet: the sources consulted describe none. The bowl takes its cue from Korean cooking because Jin-woo is a South Korean hunter.[5]
Energy2,197kcal
Protein129g (23 %)
Carbs256g (46 %)
Fat78g (31 %)
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.[6]
Breakfast
Whole-wheat sandwich bread 80 g, Whole egg 120 g, Tomato 120 g, Orange 140 g.
Lunch
White rice 300 g, Ground beef (93% lean) 100 g, Whole egg 46 g, Spinach 80 g, Carrot 60 g, Zucchini 80 g, Sesame oil 5 g, Soy sauce 10 g.
Snack
Greek yogurt, plain, whole milk 170 g, Pear 178 g.
Dinner
Firm tofu 200 g, Brown rice 200 g, Broccoli 150 g, Olive oil 9 g, Sesame seeds 5 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole-wheat sandwich bread | 80 g | 202 kcal | 10.0 g | 34.2 g | 2.8 g |
| Whole eggscrambled | 120 g | 179 kcal | 12.0 g | 1.9 g | 13.2 g |
| Tomatoraw | 120 g | 22 kcal | 1.1 g | 4.7 g | 0.2 g |
| Orangeraw | 140 g | 66 kcal | 1.3 g | 16.5 g | 0.2 g |
| Subtotal | 460 g | 468 kcal | 24.3 g | 57.2 g | 16.4 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| White ricecooked | 300 g | 390 kcal | 8.1 g | 84.5 g | 0.8 g |
| Ground beef (93% lean)pan-broiled | 100 g | 182 kcal | 25.6 g | 0.1 g | 8.0 g |
| Whole eggfried | 46 g | 90 kcal | 6.3 g | 0.4 g | 6.8 g |
| Spinachboiled | 80 g | 18 kcal | 2.4 g | 3.0 g | 0.2 g |
| Carrotraw | 60 g | 25 kcal | 0.6 g | 5.7 g | 0.1 g |
| Zucchiniraw | 80 g | 14 kcal | 1.0 g | 2.5 g | 0.3 g |
| Sesame oil | 5 g | 44 kcal | 0.0 g | 0.0 g | 5.0 g |
| Soy sauce | 10 g | 5 kcal | 0.8 g | 0.5 g | 0.1 g |
| Subtotal | 681 g | 768 kcal | 44.6 g | 96.7 g | 21.3 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 170 g | 165 kcal | 15.3 g | 6.8 g | 8.5 g |
| Pearraw | 178 g | 101 kcal | 0.6 g | 27.1 g | 0.2 g |
| Subtotal | 348 g | 266 kcal | 15.9 g | 33.9 g | 8.7 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Firm tofuraw | 200 g | 288 kcal | 34.5 g | 5.6 g | 17.4 g |
| Brown ricecooked | 200 g | 246 kcal | 5.5 g | 51.2 g | 1.9 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 |
| Sesame seeds | 5 g | 29 kcal | 0.9 g | 1.2 g | 2.5 g |
| Subtotal | 564 g | 695 kcal | 44.5 g | 68.7 g | 31.5 g |
- Spread protein over three or four meals. The reference range for people who strength-train is 1.4 to 2.0 g per kilogram of body weight per day.[6]
- Fat can make up 20% to 35% of energy; carbohydrates fill in the rest according to your hunger, performance and energy use.[7]
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 are starting from zero, do three short full-body sessions with the easiest levels: wall or incline push-ups, squats and inverted rows with your body more upright, plus brisk walking on days off. When you complete all sets with good form, move to the main proposal.
See the routine: 3 days, 30 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 |
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 |
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 |
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
- 3 strength sessions a week and 4 days off; use them to walk or move gently.
- WHO recommends muscle-strengthening activities for the major muscle groups on at least two days a week: this routine meets that.[8]
- Cardio is optional and goes on days off, at a pace where you can speak in full sentences; if you arrive tired to a strength session, cut it back.
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[9]
- If fatigue builds up or you stall for several weeks, halve your sets for a week and build back up (editorial judgment).
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Frequently asked questions
Is this Jin-woo’s official routine?
No. In the story, the System gives him a daily quest (run 10 km and do 100 push-ups, 100 sit-ups and 100 squats within 24 hours), but this plan is not that quest: it is an original, progressive zumbo proposal inspired by it, because copying it as written from day one is a very large load for a beginner. It is not affiliated with the work or its creators.
Can you do the Solo Leveling daily quest in real life?
You can work up to it, but it is not a good place to start. A hundred reps of three exercises and a 10 km run every day is a very large load for a beginner and leaves little time to recover, and the quest has no pulling exercise for the back. This plan spreads the work over three strength days with rows, three cardio days and one rest day.
Why are there rows if the daily quest has none?
Because the quest only trains pushing, the core, the legs and running. WHO recommends muscle-strengthening exercises that work all the major muscle groups, and the back is one of them. The inverted row trains it with no equipment, using a low bar or a very sturdy table.
When do I level up?
When you complete every set at the top of the rep range with the stated reserve. Then move to the next variation of the exercise and go back to the bottom of the range. There is no fixed timeline: the first levels come sooner and the last ones can take months.
How much protein do I need?
For people who lift weights, the reference range is 1.4 to 2.0 g per kilogram of body weight per day (ISSN, 2017). If you have a medical condition, check with a professional before changing your diet.
Sources (9)
- Wikipedia. “Sung Jin-woo”. Accessed October 22, 2026. en.wikipedia.org/wiki/Sung_Jin-woo
- Wikipedia. “Solo Leveling”. Accessed October 22, 2026. en.wikipedia.org/wiki/Solo_Leveling
- ComicBook.com. “Solo Leveling: Would Sung Jinwoo’s Training Work in Real Life?”. Archie Fenn, January 19, 2025. Accessed October 22, 2026. comicbook.com/anime/news/solo-leveling-jinwoo-training-real-life/
- 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
- 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
- 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
Date this page was reviewed: October 22, 2026. If you spot a mistake, let us know from the contact page.