Anime workout programsFIND YOUR
NEXT TRAINING ARC.

Jujutsu Kaisen

Toji · Practical Strength

Build repeatable whole-body strength with a hinge, pull, and carry emphasis across three short nonconsecutive sessions.

Light-to-moderate dumbbells · Stable bench or box · Lat-pulldown or seated-row machine · Clear level carrying route

Baki

Baki · Balanced Muscle Foundation

Establish a balanced resistance-training habit with extra attention to controlled upper-body work and moderate repetition ranges.

Dumbbells · Bench or mat · Lat-pulldown or seated-row machine · Stable squat box

Solo Leveling

Sung Jinwoo · First Quest

Complete eight manageable strength sessions and build a walking habit without daily punishment workouts.

Stable chair · Wall or immovable counter · Light dumbbell · Mat if comfortable · Walking route

One Piece

Zoro · Stable Base

Build lower-body support, pulling strength, and controlled resistance to rotation.

Dumbbells · Stable bench or box · Cable station or seated-row machine · Clear carry route

Naruto

Rock Lee · Consistent Effort

Improve repeatable movement quality and a basic aerobic foundation without high-impact quotas.

Stable chair or low step · Immovable counter · Light dumbbell for rows · Walking route or stationary bike · Mat

Jujutsu Kaisen

Maki · Capable Strength

Develop single-leg confidence, hip strength, and controlled upper-body pushing and pulling.

Dumbbells · Low fixed step with nearby support · Bench or mat · Seated-row or cable station · Clear carry route

Attack on Titan

Mikasa · Back and Base

Combine upper-back development with stable stepping and basic trunk endurance in two full-body sessions.

Dumbbells · Lat-pulldown or seated-row machine · Stable bench and low step · Mat · Level walking route

Hajime no Ippo

Ippo · Boxing Conditioning Base

Build a full-body strength base and learn to pace noncontact conditioning rounds without teaching boxing technique.

Dumbbells · Stable bench or chair · Stationary bike, walking route, or room to march · Mat · Interval timer

Dragon Ball Z

Goku · Strength for the Long Journey

Balanced full-body strength with a small aerobic finish

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Dragon Ball Z

Gohan · Strength That Fits Your Week

Two-day strength with an emphasis on controlled single-leg and trunk work

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Dragon Ball Z

Vegeta · Measured Strength

Low-repetition practice with controlled upper-back and shoulder accessories

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Dragon Ball Z

Trunks · Move Strong

Unilateral leg strength and resisting trunk rotation

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

My Hero Academia

All Might · Broad Strength Foundation

Chest, shoulder, and upper-back development within a full-body schedule

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

My Hero Academia

Deku · Ready for the Work

Beginner work capacity and safe load handling

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Fullmetal Alchemist: Brotherhood

Edward · Compact Strength and Control

Supported unilateral leg work and controlled horizontal strength

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Fullmetal Alchemist: Brotherhood

Alphonse · Steady Support

Moderate strength, stable holds, and controlled movement

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Light purpose-built soft sandbag for a coach-checked close hold · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Fullmetal Alchemist: Brotherhood

Izumi · Capable Fundamentals

Low-equipment strength and measured conditioning

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

One Piece

Luffy · Free-Moving Foundation

Full-body strength with low-impact multidirectional stepping

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

One Piece

Sanji · Strong Legs, Steady Balance

Single-leg strength and supported balance without high kicks

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

JoJo’s Bizarre Adventure

Joseph · Strength with a Side Step

Whole-body strength and deliberate changes of direction

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

JoJo’s Bizarre Adventure

Caesar · Balanced Footing

Supported single-leg control and trunk strength

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

JoJo’s Bizarre Adventure

Lisa Lisa · Composed Strength

Controlled trunk work, posture, and moderate resistance training

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Jujutsu Kaisen

Yuji · Athletic Strength Base

Leg strength, trunk control, and short noncontact movement intervals

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup · Stationary bike for the cycling task, or use its listed walking alternative

Jujutsu Kaisen

Nobara · Confident Load Handling

Grip, pulling strength, and anti-rotation with full-body support

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Jujutsu Kaisen

Gojo · Composed Athletic Base

Full-body strength with lateral control and shoulder support

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support

Bleach

Ichigo · Back and Base Strength

Posterior-chain and upper-back strength with practical carrying

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Bleach

Rukia · Precision in Motion

Controlled unilateral legs and balanced trunk support

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Bleach

Renji · Upper-Back Work Capacity

Pulling strength and short loaded carries within a full-body plan

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

One-Punch Man

Saitama · The Sustainable Rewrite

Balanced beginner strength and a gradual aerobic habit

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

One-Punch Man

Genos · Human Strength Systems

Balanced pressing and pulling with controlled shoulder support

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

One-Punch Man

Garou · Controlled Movement Base

Strength, level-ground footwork, and trunk stability

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Baki

Doppo · Durable Stance Foundation

Leg strength, calf endurance, and balanced upper-body work

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Baki

Hanayama · Practical Grip and Strength

Basic strength with short submaximal holds and carries

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Black Clover

Asta · Strength Without Shortcuts

Back, legs, and arm support within repeatable full-body training

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Black Clover

Noelle · Controlled Strength

Single-leg support, shoulder control, and steady trunk work

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Black Clover

Yami · Heavy-Looking, Measured Work

Hinge and upper-back strength with short torso-stability tasks

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Mashle: Magic and Muscles

Mash · Ordinary Muscle, Consistent Work

Balanced muscle-building fundamentals with a small shoulder and arm emphasis

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Mob Psycho 100

Musashi · The Supportive Strength Club

Approachable full-body strength with a group-friendly walking habit

Stable chair or immovable counter · Light dumbbells and resistance band with manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Level walking space · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Berserk

Guts · Grounded Carry Strength

Posterior-chain, upper-back, and load-handling strength

Dumbbells with manageable increments · Stable bench or chair · Cable row or lat-pulldown station · Light intact resistance band and manufacturer-approved anchor · Low purpose-built step with nearby support · Mat · Clear level carry route · Light soft load or sandbag with secure handles for close-held carry · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Haikyu!!

Hinata · Landing Before Height

Lower-body control and repeatable preparation

Stable chair · Low secured step · Light dumbbell for rows · Clear level floor · Immovable support or bench for supported movements; suitable floor mat · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Haikyu!!

Kageyama · Setter’s Options

Reading the first contact and communicating options

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Haikyu!!

Bokuto · Steady Attacker Base

Leg strength and shoulder preparation

Light dumbbells · Light resistance band with secure setup · Floor mat · Exercise bicycle or walking alternative · 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 · Stationary bike for the cycling task, or use its listed walking alternative

Blue Lock

Isagi · Scan, Choose, Review

Football space recognition

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Blue Lock

Bachira · Controlled Change of Direction

Lateral coordination and ball familiarity

Football or no-ball alternative · Light dumbbell · Secure resistance band · Stable pushing support · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected · Immovable counter or securely fixed elevated push-up support

Blue Lock

Chigiri · Patient Running Base

Easy run–walk and lower-leg preparation

Comfortable running shoes · Level route · Low secured step · Secure resistance band · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected

Solo Leveling

Cha Hae-In · Balanced Athletic Strength

Single-leg control and upper-body strength

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

Mob Psycho 100

Mob · Return to Practice

Gentle conditioning and basic bodyweight strength

Stable chair or wall · Light band with appropriate secure setup · Level walking space · Mat · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Vinland Saga

Thorfinn · Strength With Restraint

Walking, balance and controlled strength

Low secured step · Stable pushing support · Light band with secure setup · Mat · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected · Immovable counter or securely fixed elevated push-up support

Slam Dunk

Sakuragi · Rebound Foundations

Landing control and leg strength

Stable chair · Light dumbbell · Clear floor · Stable pushing support · Immovable support or bench for supported movements; suitable floor mat · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Slam Dunk

Rukawa · Wing Movement Base

Unilateral strength and deliberate footwork

Light dumbbells · Low secured step · Secure band setup · Clear level practice 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

Slam Dunk

Akagi · Center’s Strength Base

Squat, hinge and carrying strength

Manageable dumbbells · Mat · Clear carry route · Exercise bicycle or walk alternative · Immovable support or bench for supported movements; suitable floor mat · A matched pair of manageable dumbbells and a mat; coach-checked floor setup · Stationary bike for the cycling task, or use its listed walking alternative

Slam Dunk

Miyagi · Guard’s Rhythm

Controlled lateral steps and easy conditioning

Light dumbbell · Stable pushing support · Exercise bicycle or walking route · Clear level floor · Immovable support or bench for supported movements; suitable floor mat · Immovable counter or securely fixed elevated push-up support · Stationary bike for the cycling task, or use its listed walking alternative

Ace of Diamond

Sawamura · Pitcher’s General Base

Leg strength and shoulder-friendly preparation

Light dumbbells · Light band with secure anchor · Low secured step · Mat · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected

Ace of Diamond

Furuya · Repeatable Pitcher Support

Hinge strength and controlled shoulder movement

Manageable dumbbells · Light band · Clear carrying space · Exercise bicycle or walking alternative · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected · Stationary bike for the cycling task, or use its listed walking alternative

Ace of Diamond

Miyuki · Catcher’s Decision Notebook

Count, runners and explicit game plans

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Eyeshield 21

Sena · Comfortable Acceleration Foundations

Run–walk rhythm and stopping control

Comfortable shoes · Clear level route · Low secured step · Light band with secure setup · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected · Immovable counter or securely fixed elevated push-up support

Eyeshield 21

Shin · Football Strength Foundation

Leg strength and loaded-carry control

Manageable dumbbells · Light band · Mat · Clear level carry route · 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

Kuroko’s Basketball

Kagami · Landing and Strength

Controlled leg work with a small landing task

Light dumbbells · Mat · Clear suitable landing surface · Exercise bicycle or walking alternative · Immovable support or bench for supported movements; suitable floor mat · A matched pair of manageable dumbbells and a mat; coach-checked floor setup · Stationary bike for the cycling task, or use its listed walking alternative

Kuroko’s Basketball

Aomine · Controlled Court Movement

Lateral strength and deliberate stops

Manageable dumbbell · Low secured step · Stable pushing support · Clear level practice space · Immovable support or bench for supported movements; suitable floor mat · Immovable counter or securely fixed elevated push-up support

Free!

Makoto · Dry-Land Balance

Upper-back strength and comfortable shoulder movement

Light band with secure setup · Manageable dumbbells · Stable pushing support · Mat · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected · Immovable counter or securely fixed elevated push-up support

Run with the Wind

Haiji · Sustainable Running Rhythm

Easy run–walk and supporting strength

Comfortable shoes · Level route · Low secured step · Light band with secure setup · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected

Naruto

Shikamaru · Plan and Reconsider

Constraint mapping and alternative plans

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Haikyu!!

Kenma · Read the Rally

Volleyball pattern observation

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Kuroko’s Basketball

Akashi · See the Options

Basketball spacing and shared decisions

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Kuroko’s Basketball

Kuroko · Off-Ball Awareness

Basketball passing support and communication

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Code Geass

Lelouch · Strategy With Boundaries

Benign planning and assumption testing

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Death Note

Light · Challenge Your Certainty

Evidence checks and responsible conclusions

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Death Note

L · Evidence Before Answers

Competing hypotheses and source checking

Paper and pen · Timer · Lawfully available replay or coach-prepared paper situations · Coach or partner for feedback when available

Naruto

Naruto · Consistent Practice Base

Full-body strength and easy conditioning

Manageable dumbbell · Band with secure setup · Stable pushing support · Mat · Immovable support or bench for supported movements; suitable floor mat · Manufacturer-approved resistance-band anchor and setup when an anchored exercise is selected · Immovable counter or securely fixed elevated push-up support

Naruto

Sakura · Controlled Strength Base

Lower-body strength and comfortable bracing

Manageable dumbbells · Band with secure setup · Mat · Clear carry route · Exercise bicycle or walking alternative · 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 · Stationary bike for the cycling task, or use its listed walking alternative

Demon Slayer

Tanjiro · Squat and Trail Base

Build a manageable walking base alongside supported lower-body strength.

Stable chair · Purpose-built low step with rail · Mat · Clear walking route · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Demon Slayer

Zenitsu · Quiet Feet and Calf Control

Practice controlled calf strength, balance and optional very low landing work.

Fixed support · Mat · Suitable flat training surface · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Demon Slayer

Inosuke · Lateral Movement Foundations

Develop controlled side-to-side movement with supported single-leg strength.

Fixed support · Stable chair · Mat · Clear short lane · Immovable counter or securely fixed elevated push-up support

Hunter × Hunter

Gon · Carry and Grip Foundations

Practice light carries alongside basic full-body strength.

Manageable dumbbells · Stable chair or bench · Mat · Clear flat carrying route · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Hunter × Hunter

Killua · Foot Placement and Reset

Practice deliberate foot placement and controlled changes of direction at low speed.

Clear flat lane · Fixed support · Mat · Stable low step · Immovable counter or securely fixed elevated push-up support

Naruto

Might Guy · Repeatable Bodyweight Work

Develop a sustainable bodyweight strength routine with a measured repeat-effort finish.

Stable chair · Rated band and approved anchor · Mat · Fixed support · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Naruto

Kakashi · Balanced Strength and Pacing

Practice a compact strength plan with a deliberate pre-set check and pacing log.

Dumbbells · Stable bench · Mat · Clear flat route · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Attack on Titan

Levi · Single-Leg Control Base

Build supported unilateral leg strength and controlled low-step practice.

Fixed support · Low training step · Light dumbbell · Stable bench · Mat · Immovable counter or securely fixed elevated push-up support

Attack on Titan

Eren · Cadet Strength Foundations

Learn basic pushing, pulling, squatting and trunk-control habits.

Stable chair · Light dumbbell · Stable bench · Mat · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Baki

Yujiro · Back and Hinge Foundations

Develop balanced posterior-chain and upper-back strength with moderate loads.

Dumbbells with manageable increments · Bench · Mat · Clear carrying route · Light intact band and manufacturer-approved anchor · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Jujutsu Kaisen

Todo · Strength and Anti-Rotation Base

Combine full-body lifting, short carries and controlled anti-rotation work.

Dumbbells · Light band with rated anchor · Stable support · Mat · Clear carry route · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Jujutsu Kaisen

Choso · Pulling and Trunk Control

Build consistent pulling practice with moderate lower-body and trunk work.

Dumbbells · Rated band and anchor · Stable bench · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Demon Slayer

Akaza · Noncontact Martial Base

Practice general leg strength and low-speed coach-taught stance movement.

Fixed support · Mat · Clear flat floor · Light dumbbell for supported row · Immovable counter or securely fixed elevated push-up support

Demon Slayer

Tengen · Repeat-Effort Conditioning

Build controlled aerobic intervals with simple leg and trunk support.

Stationary bike or clear walking route · Light jump rope if suitable · Stable chair · Mat · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall · Stationary bike for the cycling task, or use its listed walking alternative

Demon Slayer

Gyomei · Squat and Sandbag Carry

Practice manageable squats and close-held carries using purpose-built equipment.

Purpose-built light sandbag · Manageable dumbbells · Stable bench · Mat · Clear flat route · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Demon Slayer

Mitsuri · Active Mobility and Strength

Practice comfortable active range alongside supported leg and trunk strength.

Fixed support · Stable chair · Mat · Wall · Stable chair secured against a wall

JoJo’s Bizarre Adventure

Dio · Pressing With a Balanced Base

Develop moderate pressing strength while retaining pulling and leg work.

Manageable dumbbells · Stable bench or seat · Mat · Clear route · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

JoJo’s Bizarre Adventure

Jotaro · Upper-Back and Carry Base

Practice deliberate upper-back work, loaded walking and controlled leg patterns.

Dumbbells · Stable bench · Fixed support · Mat · Clear carry route · Light intact band and manufacturer-approved anchor · Stable chair secured against a wall · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

JoJo’s Bizarre Adventure

Jonathan · Balanced Chest and Leg Strength

Build a balanced resistance base with a modest chest emphasis.

Dumbbells · Stable bench · Fixed support · Mat · Light intact band and manufacturer-approved anchor · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

JoJo’s Bizarre Adventure

Josuke · Unilateral Strength Foundations

Practice supported one-sided leg and pulling work without rushing the setup.

Dumbbells · Stable bench · Fixed support · Mat · Clear route · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

JoJo’s Bizarre Adventure

Jolyne · Grip and Trunk Control

Practice supported grip tasks alongside pulling and controlled trunk work.

Rated fixed pull-up bar · Stable foot platform · Light dumbbells · Mat · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Demon Slayer

Rengoku · Leg Strength and Steady Effort

Pair supported leg strength with repeatable walking intervals.

Stable chair · Fixed support · Light dumbbells · Mat · Clear walking route · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall

Demon Slayer

Muichiro · Step, Stop and Balance

Practice short low-speed movement attempts with clear balanced finishes.

Clear flat lane · Fixed support · Stable low step · Mat · Immovable counter or securely fixed elevated push-up support

Demon Slayer

Obanai · Narrow-Lane Movement Control

Practice precise low-speed foot placement with trunk stability.

Floor markers laid flat · Fixed support · Light band with rated anchor · Mat · Immovable counter or securely fixed elevated push-up support

Demon Slayer

Sanemi · Effort With a Recovery Limit

Practice aerobic intervals that stop before effort becomes uncontrolled.

Stationary bike or walking route · Stable chair · Mat · Fixed support · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall · Stationary bike for the cycling task, or use its listed walking alternative

Demon Slayer

Kanao · Deliberate Balance Practice

Practice deliberate setup, supported balance and controlled changes of stance.

Fixed support · Stable chair · Mat · Clear level space · Stable chair secured against a wall

Fist of the North Star

Kenshiro · Upper-Body Strength Foundations

Build controlled pushing and pulling strength with lower-body support.

Dumbbells · Stable bench or seat · Mat · Rated band and anchor · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Kengan Ashura

Ohma · Noncontact Strength Support

Build basic strength alongside low-speed coach-taught footwork intervals.

Dumbbells · Stable bench · Mat · Clear flat floor · Fixed support · Immovable counter or securely fixed elevated push-up support

The Seven Deadly Sins

Escanor · Supported Strength and Pressing

Develop manageable pressing and squatting strength with stable setups.

Manageable dumbbells · Stable bench or seat · Mat · Clear route · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

The Seven Deadly Sins

Ban · Controlled Full-Body Endurance

Practice submaximal repeated movement with full rest and easy aerobic support.

Dumbbells · Stable bench · Fixed support · Mat · Clear route · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall · Stationary bike for the cycling task, or use its listed walking alternative

Kengan Ashura

Agito · Hypertrophy and Conditioning Base

Build muscle with moderate-repetition resistance work and add short, recoverable aerobic intervals.

Dumbbells with small increments · Stable bench · Lat-pulldown machine · Stationary bike or clear walking route · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup · Stationary bike for the cycling task, or use its listed walking alternative

Kengan Ashura

Julius · Honest Size and Carry Strength

Practice moderate-load muscle building and short carries, with clear limits on what training can change.

Dumbbells · Purpose-built soft sandbag · Stable bench or seat · Rated pull-up bar with stable foot platform · Clear flat carrying route · Mat · Immovable counter or securely fixed elevated push-up support

Kengan Ashura

Kuroki · Karate Conditioning Support

Support coached karate practice with stance strength, hip mobility and rotation control.

Light band with manufacturer-approved anchor · Fixed support · Light dumbbells · Mat · Clear flat floor

Kengan Ashura

Wakatsuki · Heavyweight Strength Base

Build full-body strength with squats, hinges and presses at loads that leave repetitions in reserve.

Dumbbells with small increments · Stable bench or seat · Clear carrying route · Mat · Light intact band and manufacturer-approved anchor · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Baki

Jack · Recoverable Full-Body Volume

Train hard enough to progress while keeping volume and recovery inside sensible limits.

Dumbbells · Rated pull-up bar with stable foot platform · Stable bench · Fixed support · Clear route · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Baki

Oliva · Upper-Body Muscle Base

Develop chest, back and arm muscle with moderate-repetition presses and pulls, balanced by leg work.

Dumbbells · Stable bench · Lat-pulldown machine · Light band · Mat · Immovable counter or securely fixed elevated push-up support · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Baki

Retsu · Martial Mobility and Balance

Practice controlled mobility, single-leg balance and trunk strength that support a coached martial art.

Fixed support · Stable low step · Mat · Clear level space

Demon Slayer

Giyu · Return to Steady Training

Rebuild an aerobic base with walk-jog intervals and simple strength after time away.

Clear level walking route · Stable chair · Light band with manufacturer-approved anchor · Mat · Immovable counter or securely fixed elevated push-up support · Stable chair secured against a wall · Stationary bike for the cycling task, or use its listed walking alternative

Hajime no Ippo

Takamura · Boxing Strength Support

Build lower-body and pulling strength with short conditioning rounds that support coached boxing.

Dumbbells · Rated pull-up bar with stable foot platform · Lightweight jump rope · Clear flat floor · Mat · Light intact band and manufacturer-approved anchor · A matched pair of manageable dumbbells and a mat; coach-checked floor setup

Hajime no Ippo

Miyata · Footwork and Counter Readiness

Develop light, controlled footwork and trunk control that support coached counter-punching practice.

Clear flat floor · Fixed support · Lightweight jump rope · Light band with manufacturer-approved anchor · Mat

Kaiju No. 8

Kafka · Second-Chance Fitness Base

Rebuild general fitness as an adult returner with walk-jog intervals, bodyweight strength and carries.

Clear level route · Stable chair · Dumbbells · Stable bench · Mat · Stable chair secured against a wall

Kaiju No. 8

Hoshina · Agility and Trunk Control

Practice controlled lateral movement, balance and anti-rotation strength.

Clear flat lane · Light band with manufacturer-approved anchor · Fixed support · Dumbbells · Mat

Dumbbells · Build Your Base

Learn repeatable squat, hinge, press, row, and carry patterns with simple load progression.

Kettlebell · Controlled Strength

Learn a controlled deadlift, goblet hold, squat, row, and carry before considering ballistic kettlebell skills.

Suspension Trainer · Stable Control

Use adjustable body angles and hand support to build full-body strength without jumping or suspended-foot drills.

Calisthenics · Toward Your First Pull-up

Build assisted vertical pulling and horizontal pulling capacity while retaining leg, push, and trunk work; no first-pull-up deadline is guaranteed.

Jump Rope · First Boxing Rhythm

Learn calm rope timing and accumulate a small, tolerable amount of skipping without long unbroken rounds.

Bulgarian Bag · Grounded Strength

Learn secure bag handling through simple close holds, squats, hinges, and carries without ballistic or overhead techniques.