The Agent 47 Workout

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Agent 47’s physique is impressive, both from an aesthetic and a functional standpoint.  His genetic enhancements put him at a level above what any normal human being can reach, but we’re going to do our damndest to get as close as we can.  Thematically, we’re going to stick to the idea that since Agent 47 moves around a lot, he probably doesn’t have regular access to workout equipment.  As such, the only equipment our workout program will be using is a pull up bar (because it’s my favorite piece of workout equipment ever, and you can do pull ups just about anywhere.)

For your diet, check out Macros and You! to get started on building a nutritional program!  Or, if you want to go world class, then you’ll want to grab RPG Fitness as soon as you are able.

As with all workouts, you’re going to want to Warm Up before every session, and Cool Down afterwards.

Note: This workout, like most, is split up into four levels to easily plug into the RPG Fitness workout system.

Equipment Needed:
Pull Up Bar


Circuit –  Perform one set of one exercise, and move immediately onto one set of the next exercise.  Rest one minute when one set of all exercises have been performed, and then repeat until all sets have been done.

Level 1 (Beginner):
3×3-5 Chair-Assisted Pull Ups
3×3-5 Kneeling Push Ups
3×3-5 Pike Push Ups
3×3-5 Bodyweight Squats
3×3-5 Calf Raises
3 Planks (hold for ten seconds)

Level 2 (Intermediate):
5×3-5 Pull Ups
5×5-10 Push Ups
5×5-10 Pike Push Ups
5×5-10 Bodyweight Squats
5×5-10 One-Legged Calf Raises
5×3-5 Bent-Knee Leg Lifts

Level 3 (Advanced):
5×3-10 Uneven Pull Ups
5×5-10 Uneven Push Ups
5×3-5 Handstand Push Ups
5×3-5 Tuck Jumps
5×15-25 Calf Bounces
5×5-10 Straight-Leg Lifts

Level 4 (Agent):
5×3-10 One-Armed Pull Ups
5×5-10 One-Armed Push Ups
5×5-10 Handstand Push Ups
5×5-10 Tuck Jumps
5×25-50 Calf Bounces
5×5-10 Toes-to-Bar

Strength Notes:

For your uneven pull ups, you can hang a towel or a rope from your pull up bar for your lower hands.  For your uneven push ups, a couple of books, a cinder block, or a stair will work.  The idea here is we want to build solid strength and endurance, as well as some explosive power (particularly in our legs.)


Level 1 (Beginner):
20-30 minute walk/jog

Level 2 (Intermediate):
30 minute jog

Level 3 (Advanced):
30 minute run
4 10 second sprints (rest 20 seconds between sprints)

Level 4: (Agent):
40 minute run
Tabata sprints (sprint for twenty seconds, rest for ten, repeat eight times)

Cardio Notes:

Agent 47 needs aerobic conditioning for pursuing targets and evading capture, and anaerobic conditioning for fights and burst of speed.  Long, stead-state cardio running solves the first problem, and sprints solve the second!  Feel free to substitute bike riding for the long-form cardio if necessary, but try to keep the sprints in if you can.


Day 1: Strength
Day 2: Cardio
Day 3: Rest
Day 4: Strength
Day 5: Cardio
Day 6: Strength
Day 7: Rest

Schedule Notes:

Feel free to take an extra rest day on day 4 or day 6 when you’re first starting out.  As usual, it’s better to avoid injury and take a day off than to sustain an injury and take months off.  Also, rest is just as important as work, ESPECIALLY when you’re first starting.


That’s it for the Agent 47 workout!  Tune in on Monday for The Skills of a Hitman!  As always, remember to live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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10 thoughts on “The Agent 47 Workout

  1. Felix says:

    Hey dan just a question, if I were to swim instead of run for aneorobic exercise, how much/for what duration would I have to swim for?

    • DaRatmastah says:

      Hey Felix! The standard accepted ration for running and swimming exchanges is about 4:1. Meaning 4 miles of running is the same as one mile of swimming. Granted, this is for DISTANCE, not time, so since the recommendations in this workout are time-based, not distance-based, the conversion is a little different. My recommendation would be cut the recommended time in half, and shoot for that as your swimming goal, if you’re swapping swimming in for running. So 20 minutes of running would be 10 minutes of swimming, 30 minutes would be 15, and so on.

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