Jinwoo’s encounter with the System changes the course of his life as a hunter. The idea of visible growth provides a story metaphor for recording real progress, without treating fictional quests as exercise instructions.
Your training direction: Skill & confidence
Choose a performance skill you want to learn with qualified guidance.
Use this as a starting point for choosing your own goal. Character artwork and supernatural abilities cannot predict your physique or rate of progress.
Build useful strength and balance without promising a hunter’s drawn physique.
The official profile identifies Cha Hae-In as a high-ranking hunter. Balanced movement is our thematic interpretation, not a canonical workout or sword lesson.
4 weeks2 training days / weekAdult beginner or returner; coach review required
Draft for coach review. This is a complete editorial draft with proposed exercises and progression. Fitness coach review is pending. Review the starting-dose notes before using the tables.
Use support for split squats when needed. Carries require an unobstructed level route and a load you can set down calmly.
Equipment
Manageable dumbbells
Light resistance band
Mat
Clear carrying space
Immovable support or bench for supported movements; suitable floor mat
Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected
A matched pair of manageable dumbbells and a mat; coach-checked floor setup
Why these movements
The official profile identifies Cha Hae-In as a high-ranking hunter. Balanced movement is our thematic interpretation, not a canonical workout or sword lesson.
Build useful strength and balance without promising a hunter’s drawn physique.
A split stance and row emphasize support and controlled pulling.
A complementary squat and push session develops the other basic patterns.
Choose your starting dose
For adults only as a general editorial draft. Review existing symptoms, relevant conditions, experience and total sport workload with a qualified coach before choosing a block.
Use support for split squats when needed. Carries require an unobstructed level route and a load you can set down calmly.
Week 1: use one work set per resistance movement and the lowest interval or skill dose shown. Later set counts are proposed targets only after manageable recovery. Keep two or three controlled repetitions available and never test a maximum.
Use the listed alternative if a movement or impact task is unsuitable. If neither version is appropriate, have your coach replace it. Do not imitate supernatural loads, forced stretching, waterfall exposure, head impacts or loose-rock lifting.
Follow the order, work intervals, and rest shown in your chosen session. Warm-up practice is separate from the proposed work dose. Keep movement controlled and stop a set or interval earlier if technique changes.
Your weekly rhythm
Weekly schedule for Cha Hae-In · Balanced Athletic Strength
Day
Session
Monday
Cha Hae-In · Balanced Athletic Strength — base practice
Tuesday
No additional session from this block
Wednesday
Rest or ordinary easy activity
Thursday
Cha Hae-In · Balanced Athletic Strength — complementary practice
Friday
No additional session from this block
Saturday
Rest or existing coached practice, without adding another full plan
Sunday
Review the log and prepare the next week
Session 1
Cha Hae-In · Balanced Athletic Strength — base practice
A split stance and row emphasize support and controlled pulling.
Warm up first
Walk or march easily for 4–5 minutes, then rehearse five comfortable sit-to-stands, five unloaded hinges and gentle shoulder circles. Before loaded movements use a light practice set. Before any landing task, rehearse a quiet step-and-stop first; omit jumping if control or comfort is uncertain.
Proposed session dose · read the starting-dose notes first
Exercise
Sets / rounds
Reps / duration
Rest
Supported split squat
2
6 each side
90 seconds after both sides
Supported dumbbell row
2
8 each side
90 seconds
Dumbbell floor press
2
8
90 seconds
Light suitcase carry
2
20 seconds each side
75 seconds
Supported ankle rock
2
6 each side
30 seconds
01 Supported split squat
Hold an immovable support, take a split stance and lower vertically through a comfortable range. Keep the front foot grounded; use bodyweight before load.
Alternative: Chair squat, 8 repetitions.
02 Supported dumbbell row
Brace one hand on an immovable bench. Keep the trunk still and pull a light dumbbell toward the hip without twisting. Lower slowly.
Alternative: Seated row machine adjusted by an instructor.
03 Dumbbell floor press
Use light weights and a setup your coach has checked. Lie on a mat, lower upper arms gently to the floor and press without bouncing or holding your breath.
Alternative: Incline push-up at an appropriate height.
04 Light suitcase carry
Carry one manageable weight at your side on a clear route. Stay upright without leaning and change hands after a controlled set-down.
Alternative: Stationary supported march without load.
05 Supported ankle rock
With both feet supported, move the knee gently toward the toes while the heel stays grounded. Use comfortable range; do not force an end position.
Alternative: Seated ankle pumps.
Session 2
Cha Hae-In · Balanced Athletic Strength — complementary practice
A complementary squat and push session develops the other basic patterns.
Warm up first
Walk or march easily for 4–5 minutes, then rehearse five comfortable sit-to-stands, five unloaded hinges and gentle shoulder circles. Before loaded movements use a light practice set. Before any landing task, rehearse a quiet step-and-stop first; omit jumping if control or comfort is uncertain.
Proposed session dose · read the starting-dose notes first
Exercise
Sets / rounds
Reps / duration
Rest
Goblet squat
2
8
90 seconds
Dumbbell Romanian deadlift
2
8
90–120 seconds
Light band pull-apart
2
10
60 seconds
Supported single-leg balance
2
20 seconds each side
45 seconds
Dead bug heel tap
2
5 each side
60 seconds
01 Goblet squat
Hold a manageable dumbbell or kettlebell close to the chest. Sit between the hips through a comfortable depth; keep breathing and stand smoothly.
Alternative: Unloaded chair squat with the same repetition target.
02 Dumbbell Romanian deadlift
Hold light dumbbells near the thighs. Soften knees, move hips back and stop before trunk position changes. Keep weights close and stand without leaning back.
Alternative: Unloaded hinge to a wall.
03 Light band pull-apart
Hold a light intact band below shoulder height. Separate hands only as far as comfortable without shrugging or arching; control the return.
Alternative: Wall slide without band tension.
04 Supported single-leg balance
Stay beside a fixed support and lift one foot only slightly. Use fingertip support as needed and return it to the floor before balance is lost.
Alternative: Split-stance balance with both feet grounded.
05 Dead bug heel tap
Lie on a mat with knees bent above the hips. Lower one heel only as far as the trunk remains comfortable and still; alternate slowly while breathing.
Alternative: Feet-down abdominal brace for five normal breaths.
How to progress
Week 1 — learn the base
Use one work set per resistance movement and the lowest listed repetitions. Practice Single-leg control and upper-body strength slowly. Record exercise variation, effort and next-day recovery; leave about three controlled repetitions available.
Week 2 — repeat with control
Use the listed two sets only if the first week was comfortable. Keep the same manageable load and easy conditioning duration. A repeated clean session is progress; do not add sport practice on top without accounting for it.
Week 3 — change one variable
For resistance movements completed at the top of the range with two or three repetitions available, increase the load by the smallest available step and return to the lower repetitions. Otherwise repeat week 2. Do not increase jumps, running and lifting together.
Week 4 — consolidate and review
Keep week 3 settings. Review Single-leg control and upper-body strength with your coach and compare controlled repetitions, consistency and recovery with week 1. Reduce a set when sport workload rises. Do not end with a maximum-strength or exhaustive-conditioning test.
Recovery and the days between
Separate this from demanding sport days; hand, shoulder or lower-body fatigue should change the next session rather than become a challenge.
Leave at least one day between sessions in this block. Use normal meals, sleep and comfortable easy activity to support recovery. Do not add this complete block on top of another full lifting plan.
Resume the sequence after a missed session rather than doubling the next one. After illness or more than a week away, restart with a lower manageable dose and rebuild.
Stop for sharp, worsening or unusual pain. Persistent symptoms require individual assessment; chest pain, fainting or severe unexpected breathlessness warrant stopping and urgent help.
Editorial transparency
What the coach still needs to check
Draft only: review starting level, the full schedule, exercise or task demonstrations, alternatives and progression before claiming approval.
Have a qualified coach check equipment setup, movement technique, impact readiness where relevant and combined training load.
Record a reviewer, qualifications, date and version only after an actual review; source organizations do not endorse this exact routine.
Sources informing the principles
These sources inform general training, activity, equipment, and pacing principles. They do not validate this exact exercise selection, dose, or progression, and do not endorse Hypekage.
Is this Cha Hae-In’s exact routine from the anime?
The official profile identifies Cha Hae-In as a high-ranking hunter. Balanced movement is our thematic interpretation, not a canonical workout or sword lesson. The sessions and progression are Hypekage’s proposed adult practice block, not a canon prescription.
Can this give me the character’s physique?
Build useful strength and balance without promising a hunter’s drawn physique. The exact appearance of a stylized character is not a predictable training outcome.
What should I review before starting?
Check the full equipment list, the starting-dose notes and 2-day weekly schedule with your coach. The 4-week draft includes progression and alternatives but has not yet been coach-approved.
Official scene clip
The world of Solo Leveling.
Published by Crunchyroll. May include scenes beyond this page’s focus.
