Jiren Workout Routine: Train like The Pride of Universe 11

Last updated on August 6th, 2021 at 05:56 pm

Jiren is OP.

Don’t even say otherwise.

I’ve been wanting to add more and more Dragon Ball characters to the site in anticipation of the new Dragon Ball Broly movie coming out, but I also wanted to wait to finish Dragon Ball Super in hopes to have some more females to add in.

And, now I’ve finished Super, AND just as I hoped, have more female characters to write about.

But, I’m starting with Jiren because he is so dang strong.

We’ve seen Goku, Vegeta, Kale, Caulifla, Broly, and even Videl…but now it’s time for more!

Jiren Stats:

Height: Fan Guesstimate is 6’2-6’4

Weight: Unknown

Real Name: Jiren (or Jiren The Gray)

Powers: Oh Hell Yes

There’s no listed height/weight for Jiren.

But he towers over Goku and Vegeta and some fans have guessed his height for us.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Moralesonly an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.

Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!

And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Jiren Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Jiren may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

THE JIREN PORTION:

As I said before, “Jiren may get something specifically different.”.

Well, that’s not completely true, but I also want to mention something that is really important for those of you who are looking to put on Doomsday-like mass.

In order to gain weight you’re going to need to eat over your caloric maintenance level.

You need to eat MORE!

It’s important to also get enough protein daily (which we’ve mentioned), so counting macronutrients also really helps (which you can learn more about in the Nutrition Pillars).

So, EAT like Jiren would!!!

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Jiren Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Jiren’s, powers and/or abilities.

For those of you who have finished Super, you have also seen Jiren’s background story, how he worked to achieve his power (and his motivation to do so), and his unbelievable strength.

For those of you who have not, you’ll just have to take my word for it.

This is said of Jiren in the series:

There is a universe where lives a mortal even a Hakaishin can’t defeat.  It appears the rumor is true.

Continuing with that, here’s what Jiren’s Wiki page has to tell us about his power:

Jiren is the strongest mortal of the 11th Universe, whose strength is on par with a Hakaishin’s (God of Destruction) level. In combat skill, he’s regarded as stronger than Vermoud (Universe 11’s God of Destruction),and is rumored to be strong enough that even a Hakaishin can’t defeat. From his performance in the Tournament of Power, veteran fighters view Jiren as being beyond imagination.

If you’re not fully caught up, or just need some refresher, Beerus is the God of Destruction of Goku’s Universe 7.

And, because I’m such a Dragon Ball and Jiren fanboy, here’s a more in depth description of his power and abilities:

Power: His power is notably immense, and it’s been stated that Jiren possesses colossal ki. Using nothing but his ki to form a make-shift wall, Jiren’s capable of blocking strong ki manipulation techniques. His ki lets him withstand physical attacks, allowing him to only get harmed when it is breached. As such, he is capable of effortlessly withstanding attacks from Gokū in his Super Saiyan God transformation and Vegeta in his Super Saiyan Blue transformation.

Against the 7th Universe Genki Dama, his willpower alone was enough to bounce it back, despite it being used by Gokū in his Twenty-Fold Super Saiyan Blue Kaiōken form and it possessing the combined energy of the 7th Universe’s strongest warriors.

Physical Abilities: He was only forced to fight seriously after Gokū brought out the power of his Super Saiyan Blue transformation. Afterwards, he quickly proved himself superior to even that level of Super Saiyan power, forcing Gokū to take on his Super Saiyan Blue Kaiōken state. His speed is impressive, as he was able to take to Gokū’s back without the latter noticing, despite Gokū being one of the strongest fighters in the 7th Universe.

Against Blue Kaiōken, Jiren proved himself to be faster, even once Gokū pushed his power to twenty fold, knocking the Saiyan out of the state within seconds.^[9] He is shown to be capable of flying through space without the aid of a spaceship.

Intelligence: Jiren is a extremely skilled hand-hand to fighter and intuitive learner. As he was able to quickly adapt to seemingly any opponent, then defeat them in a mixture of skill and overwhelmingly power. He quickly deduced the mechanics of Hit’s Time-skip upon seeing it once, understood what Ultra-Instinct heat was, and systemically avoided elimination several times.

The fact of the matter is, Jiren is one of the strongest mortals that have ever been shown on any Dragon Ball Series to date.

So we’re going to have to step it up a notch.

Are you ready?

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The Jiren Workout Routine

Training Volume:

7 days per week

Explanation:

Of course you need to allow your muscle to recover with some off-days, but in this case they’re going to be active off days consisting of endurance and fight training.  This will take place 3 days a week.  The rest of the days will be muscle building and bodyweight strengthening.

Day One: Chest and Triceps

Warm Up:

Stretch

15 min jog

Workout:

Barbell Bench Press

5×5

Close Grip Bench Press

4×12

Incline Dumbbell Bench Press

4×12

Seated Dumbbell Overhead Extension

4×12

Dumbbell Chest Flys

4×12

Cable Pushdowns

4×12

Bodyweight:

Dips

4×15

Triangle Pushups

4×20

Day Two: Mixed Martial Arts, Cardio and Parkour

Warm Up:

3.1 mile run

Workout:

Choose a mixed martial arts program below:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Three: Shoulders and Traps

Warm Up:

Stretch

15 min jog

Workout:

Standing Barbell Military Press

5×5

Barbell Shrugs

4×12

Seated DB Shoulder Front Raises

4×12

Seated DB Lateral Raises

4×12

Clean and Press

4×12

Kettlebell Swings

4×12

Bodyweight:

Push Ups

4×25

Handstand Push Ups

4×10

Day Four: Mixed Martial Arts, Cardio and Parkour

Warm Up:

3.1 mile run

Workout:

Choose a mixed martial arts program below:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Five: Back and Biceps

Warm Up:

Stretch

15 min jog

Workout:

Deadlift

5×5

Preacher Curls

4×12

Bent Over Rows (Barbell or DB)

4×12

Lateral Pulldowns

4×12

Hammer Curls (DB or Cable)

4×12

Back Extension

4×12

Bodyweight:

Chin Ups

4×10

Wide Grip Pull Ups

4×5

Day Six: Mixed Martial Arts, Cardio and Parkour

Warm Up:

3.1 mile run

Workout:

Choose a mixed martial arts program below:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Seven: Legs

Warm Up:

Stretch

15 min jog

Workout:

Barbell Squats

5×5

Leg Extension

4×12

Calf Raises

4×12

Hamstring Curls

4×12

Cable Pull throughs

4×12

Glute Bridges w/ Barbell

4×12

Bodyweight:

Lunges

4×20

Jump Squats

4×10

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