Vi (Arcane) Inspired Workout Plan
"You're stronger than you think. And one day... this city is gonna respect us." - Vi
"You're stronger than you think. And one day... this city is gonna respect us." - Vi
Vi is correct. Improving yourself is a highly respectable and earned status symbol— building a powerful body is the BEST visual representation of this.
Backstory
Vi and Powder’s parents were killed in a failed raid against Piltover, led by Vander. Seeing the girls’ pain, Vander swore to protect them and adopted them as his own. Later he adopted two other children, Mylo, and Craggor. Vi, being the eldest, was the leader of the youth.
Vander forbade the community from going topside to keep the peace. But with a growing hatred for the Piltover and not understanding why the topside had so much abundance while the botside had scraps, she would lead them on missions to the topside to steal from them… One day stealing from Jayce, only for it to go awry.
This mission went so poorly and caused so much destruction that Piltover demanded justice and that the perpetrators be prosecuted. Vander, wanting to protect his children, jumped in and took the fall. Vi didn’t want this, but he was taken away for their crimes. This led to Vi growing into the leader that Vander once was.
Vi Stats
Age: 21
Height: 5’ 9”
Weight: 140lbs
Enhanced: No (Atlas gauntlets are hextech powered)
Vi is of average height (5’ 9”) and has an athletic, muscular build. She is strong-willed, hard-working, and determined, which allows her to train HARD and develop the strength and muscle mass that she has.
Vi Diet and Nutrition
Note: Most nutrition sections will seem quite similar as we will follow rules around nutrition.
Without having much information on Vi’s diet, we can make some assumptions based on her build and lifestyle:
Vi is quite pragmatic as an adult, though always focused on her missions
She is usually active and on the go, being focused on her missions as the leader of her family
With this information, we can assume she isn’t thinking much about food, but must be eating well enough to build all of that muscle and fuel that strength (she is pragmatic after all)! She most likely eats when there is downtime with no real schedule.
We could follow many protocols, but let’s keep it basic.
With the goal of strength, endurance, and health in mind, to build a muscular, lean build like Vi’s we’ll follow simple rules:
High protein (0.8-1.0g of protein/lbs bodyweight)
Eat 200-400 calories above your BMR calories until reaching your goal weight—then at BMR to slowly get leaner
It’s very simple!
Vi Build
Brawler: Vi is skilled at hand-to-hand combat (learning from Vander), being able to dodge and counter most punches, even those from shimmer enhanced individuals. She would use her fighting skills in tandem with her gauntlets.
Iron gauntlets: Made from iron cast metal with a flat surface area, she used Vander's signature weapons while training as well as when rescuing him from the warehouse.
Atlas Gauntlets: Exceedingly rare and powerful hextech augments created by Jayce that considerably boost Vi's strength and dexterity. Vi actively uses prototypes of the Atlas Gauntlets.
Vi is incredibly athletic. She is strong, quick, resilient, dexterous, and agile—able to duck and dodge most strikes that are thrown her way, while wearing iron gauntlets (atlas gauntlets include hextech power).
We are going to achieve these goals of speed and strength by dialing in our diet, and working as hard as possible with our exercise.
We’ll be working hard and using the progressive overload principles to build our strength. This is increasing our total working volume each week, either by adding sets, reps, or weight. You can track your strength goals using your 1RM, but I don’t recommend doing this more than once each month.
Training endurance like a fighter will boost our speed, agility, and dexterity. Additionally, I recommend doing parkour once each week if you want to become more like Vi.
The Workout Plan
Finally, the workout plan!
We’ll be following a 3-day strength split: push, pull, and legs (I recommend rotating the group you start with each week). Additionally, between our main workouts, we will be doing endurance-focused training and skill training as accessory work.
Weekly Schedule
Mon: Brawler Push Day
Tue: Fighter Endurance
Wed: Brawler Pull Day
Thu: Fighter Endurance
Fri: Brawler Leg Day
Sat: Bonus active rest: Sparring, or extra endurance
Sun: Rest
Brawler Push Day
Rest for a maximum of 5 minutes between sets. Work as hard as possible while maintaining good form.
We customize your plans based on your personal goals, including tempo, in our coaching app. But you can use a simple 2-1-1-1 (2 down, 1 pause, 1 up, 1 pause) tempo for most exercises—this means controlling the weight down and exploding on the push.
Warm-up
To get the blood flowing:
Jog 2-3 miles
or
Jump rope for 4, 2-minute rounds
Main Routine
4x8 Incline Bench Press
4x12 Standing Military Press
3x10 Dips (weighted)
3x10 Cable Pushdowns (3 weights drop sets)
3x8 Skull Crushers
2x8 Lateral Raises (3 weights drop sets)
Brawler Pull Day
Rest for a maximum of 5 minutes between sets. Work as hard as possible while maintaining good form.
We customize your plans based on your personal goals, including tempo, in our coaching app. But you can use a simple 2-1-1-1 (2 down, 1 pause, 1 up, 1 pause) tempo for most exercises—this means controlling the weight down and exploding on the push.
Warm-up
To get the blood flowing:
Jog 2-3 miles
or
Jump rope for 4, 2-minute rounds
Main Routine
50 Pull Ups
4x8 Bentover Row
4x8 Shrugs
3x12 Face Pulls (3 weights drop sets)
3x10 Incline Bench Curls
3x10 Single-Arm Hammer Curls (each side)
Brawler Leg Day
Rest for a maximum of 5 minutes between sets. Work as hard as possible while maintaining good form.
We customize your plans based on your personal goals, including tempo, in our coaching app. But you can use a simple 2-1-1-1 (2 down, 1 pause, 1 up, 1 pause) tempo for most exercises—this means controlling the weight down and exploding on the push.
Warm-up
To get the blood flowing:
Jog 2-3 miles
or
Jump rope for 4, 2-minute rounds
Main Routine
4x10 Back Squat
1xF Back Squat (0.5 1RM)
4x10 Romanian Deadlift
3x10 Bulgarian Split Squat OR Leg Extension
2x8 Adductor Machine
2x8 Abductor Machine
3x10 Hamstring Curl OR Hyperextension
3x10 Calf Raises (3 weights drop sets)
Fighter Endurance Training
We’ll use 3 options here.
HIIT Circuit Training (3+ Rounds, 60s Rest In-between):
60s Jump Rope
30s Incline Sprint
60s Burpees
30s Russian Twists
60s Shadow Boxing
30s Squat Jumps
30s Bicycle Sit-Ups
30s Mountain Climbers
Agility Training:
Your choice to train a striking sport like boxing, or parkour.
General Cardio:
Cardio training for 45-60 minutes (Zone 2 = 135-150 BMP heart rate):
biking
running
elliptical training
walking
swimming
row machine
Bonus Day
The sixth day is also a rest day, but we will still practice some movement—an active rest day. We can speed up recovery time by doing lighter exercises on a rest day by increasing circulation without exhausting our muscles.
If you’re feeling like a fighter, practice sparring, or take a boxing class. But you can also do an extra cardio endurance session, or another form of light exercise to improve flexibility like yoga or stretching. Note: Because Vi is a parkour master, I’d do parkour training.
Have fun building like Vi!
