Daily quest workout
The Solo Leveling daily quest workout
The Solo Leveling daily quest is 100 push-ups, 100 sit-ups, 100 squats and a 10 km run, every day. It works as a starting challenge if you scale it to your level, and it stops making you stronger once it gets easy. Here is how to scale it, what to change when it stalls, and what it earns when you log it in GymLevels.
GymLevels is an independent fitness app and is not affiliated with Solo Leveling, Chugong, D&C Media, Aniplex, A-1 Pictures, Crunchyroll, Netmarble, or any official rights holder.
Updated 5 October 2026
Scaling
How to scale the quest to your level
Few people can do the full quest on day one. Treat 100 reps and 10 km as the target, not the starting point. A sensible progression, based on the ACSM’s guidance on progressive training and the NHS Couch to 5K plan (sources below):
| Stage | Push-ups, sit-ups, squats | Run |
|---|---|---|
| Starting out | Split each 100 into sets you can finish with good form (for example 10 sets of 5–10), and stop short of failure. | Walk–run intervals instead of 10 km. The NHS Couch to 5K plan builds to 5 km over 9 weeks, 3 runs a week. |
| Building | Add a few reps per set each session, working toward 10 sets of 10. | Run 5 km continuously, then add distance gradually. |
| Full quest | All 300 reps, in as few sets as you can manage. | 10 km. |
| Past the quest | Make each rep harder instead of adding more: harder variations or added load, in the 8–12 rep range. | Keep the run for conditioning; it won't build strength. |
The story has you train every day. The ACSM recommends 2–3 training days a week for beginners and 3–4 for intermediates, so rest days or alternating harder and easier days is the safer way to start. If you have an injury or health condition, check with a professional first.
The plateau
Why the quest stops working, and what to do
The same 300 reps every day get easier, and once a set is easy it mostly trains endurance. For strength and muscle, the ACSM recommends loads you can lift for about 8–12 reps, raised by 2–10% once you can do one or two reps more than planned. In practice:
- Push-ups: move to harder variations or add load when sets of 10 feel easy.
- Squats: hold weight, or move to single-leg variations.
- Sit-ups: keep them, but add work for the muscles the quest skips.
The quest also leaves most of the back, the hamstrings and the shoulders’ pulling work untouched. In GymLevels that shows up on the muscle rank body map: the muscles the quest trains climb, and the rest stay at Untrained until you add rows, pull-ups or hinges.
Logging it
What the daily quest earns in GymLevels
Logged as one workout, the full quest earns about 2,480 XP before any personal-record bonus. These numbers come from the app’s XP rules (checked 5 October 2026):
| Part | How GymLevels scores it | XP |
|---|---|---|
| 100 push-ups | Reps-only sets, 7 XP per rep | 700 |
| 100 sit-ups | Reps-only sets, 7 XP per rep | 700 |
| 100 squats | Reps-only sets, 7 XP per rep | 700 |
| 10 km run | Distance cardio, 10 XP per km | 100 |
| Finishing the workout | Completion bonus at its cap: 4 exercises, 20+ sets, 90+ minutes | 280 |
| Total | ≈2,480 |
- Your player level. Level 9 needs 2,475 total XP, so day one takes a new player from level 1 to level 9. Level 50 needs 65,000, about 27 days of the full quest. See the level curve.
- How you split the reps doesn’t change the XP. Bodyweight sets earn 7 XP per rep, so 10 sets of 10 and one set of 100 both earn 700.
- Personal records pay more. A rep PR doubles that set’s XP, and a distance PR on the run earns 1.5 times.
- Muscle ranks. Each set’s XP goes in full to the exercise’s primary muscles and 30% to its secondary muscles. A muscle getting the full 700 XP a day passes Silver I (1,000 XP) on day two and would reach Legend (30,000) in about 43 days.
To set it up, save push-ups, sit-ups, squats and a run as a workout template, then start it each day and log the sets as you go. If an exercise isn’t in the library, add it as a custom exercise.
Sources
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 2009.
- NHS. Get running with Couch to 5K.
- GymLevels XP rules: the app’s source code, checked 5 October 2026. The XP numbers are explained on the RPG workout tracker page.
FAQ
Common questions
What is the Solo Leveling daily quest workout?
It is the routine from the Solo Leveling story: 100 push-ups, 100 sit-ups, 100 squats and a 10 km run, every day. People copy it as a real workout because it is simple and has a clear finish line.
Can a beginner do the daily quest?
Not all at once, usually. Split the reps into small sets, replace the 10 km with walk–run intervals, and build up over weeks. The American College of Sports Medicine recommends that beginners train 2–3 days a week, so daily training of the same movements is a lot for someone starting out.
Does the daily quest build muscle?
At first, yes, because it is new work. Once 100 reps is easy, more of the same mostly builds endurance. ACSM guidance for building strength and size is loads you can lift for about 8–12 reps, increased by 2–10% once you can do one or two reps more than planned.
How much XP does the daily quest earn in GymLevels?
About 2,480 XP for the full routine logged as one workout: 2,100 for the 300 bodyweight reps, 100 for the 10 km run and up to 280 for finishing the workout, before any personal-record bonus. That takes a new player from level 1 to level 9.
Is there a Solo Leveling daily quest app?
GymLevels is not an official Solo Leveling app, and it doesn't hand you this exact routine. You can save the four exercises as a workout template, log every set and watch your XP, level and muscle ranks move. Its own daily quests are rotating challenges.