Levi Ackerman from "Attack on Titan"
Physique
Height: 160 cm
Weight: 65 kg
BMI:
Levi has a BMI of around 25.39, placing him in the “Overweight” category according to standard BMI classifications.
BMR:
His estimated BMR is approximately 1575.02 calories per day, reflecting the calories his body requires to maintain basic functions at rest.
TDEE:
Considering Levi’s high activity level, which includes intense physical training and combat exercises, his TDEE is roughly 2490.55 calories per day. This total encompasses the energy he expends throughout his rigorous training regimen, allowing him to sustain his current weight and activity level.
Workout
Monday: Strength Training
Deadlifts: 4 sets of 8 reps
Pull-Ups: 4 sets to failure
Bench Press: 4 sets of 8 reps
Squats: 4 sets of 10 reps
Overhead Press: 3 sets of 12 reps
Tuesday: Lower Body Strength
Barbell Squats: 4 sets of 8-10 reps
Deadlifts: 4 sets of 8-10 reps
Lunges: 3 sets of 12 reps per leg
Leg Press (if available): 3 sets of 12 reps
Calf Raises: 4 sets of 15 reps
Wednesday: Rest or Active Recovery
Thursday: Upper Body Hypertrophy
Test endurance with Dumbbell Thrusters, Renegade Rows, Dumbbell Step-ups, and Plank Variations, focusing on consistent and enduring movements.
Incline Dumbbell Press: 4 sets of 12 reps
Seated Cable Rows (if available): 4 sets of 12 reps
Lateral Raises: 4 sets of 15 reps
Push-Ups: 4 sets to failure
Hammer Curls: 3 sets of 15 reps
Tricep Overhead Extension: 3 sets of 15 reps
Friday: Lower Body Hypertrophy
Front Squats: 4 sets of 12 reps
Romanian Deadlifts: 4 sets of 12 reps
Bulgarian Split Squats: 3 sets of 12 reps per leg
Leg Curls (if available): 3 sets of 15 reps
Standing Calf Raises: 4 sets of 15 reps
Saturday: Full Body Conditioning
Burpees: 15 reps
Dumbbell Swings: 20 reps
Mountain Climbers: 30 seconds
Push-Ups: 20 reps
