Ichigo Kurosaki Cosplay Workout & Guide: Train to Become the Bleach Protagonist

Last updated on August 8th, 2022 at 05:00 pm

We’re back with more Anime Workouts.

This time I felt it made sense to finally hit one of the characters from Bleach!

We’ve obviously had tons of characters, with tons of Dragon Ball Z workouts, My Hero Academia, Naruto and more; but I like switching it up so we can hit a little bit of everything.

We’re also going to see a requested workout from Jojo’s Bizarre Adventure this week as well (which we’ve seen both Jonathan Joestar’s workout and Dio Brando’s workout from already)!

By the way, if you don’t already know, this is our new category that I announced I’ll be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!

Ichigo Kurosaki Stats:

Height: 5’11 1/2

Weight: 145 lbs.

Real Name: Ichigo Kurosaki

I love when anime’s give us the precise height, to the half inch.

Because, take it from me: the half matters!

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 Morales only 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.

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.

Ronan and Sagat are 7’5, and 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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Ichigo Kurosaki Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Cut and Shred

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, 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!

Need Help Choosing The Best Bleach Inspired Workout?
Take The Bleach Workout Placement Quiz Now!

Ichigo Kurosaki Cosplay Information (and Options)

Now it’s time to not transform your body, but rather your attire.

That’s right, it’s the NEW fun part.

As you can tell from the picture above (and throughout the article as well), Ichigo Kurosaki obviously has a couple options.

You can definitely have some fun with this.

Here’s some suggestions, and I tried to diversify it:

• Ichigo Kurosaki Variation 1
• Ichigo Kurosaki Variation 2
• Ichigo Kurosaki Mask

And there you have it.

Along with this killer workout I’m going to build for you to turn you into Ichigo Kurosaki, these are our favorite options for his outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

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Ichigo Kurosaki Workout Routine Information (and Research)

So we have some more fun (although may not as much) in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at Bleach Wiki Fandom with a bit of a basic biography for Ichigo:

Ichigo Kurosaki is a Human who is also a Substitute Shinigami. Ichigo is the son of Isshin and Masaki Kurosaki, and older brother of Karin and Yuzu. He is also married to Orihime Inoue and has a son named Kazui Kurosaki.

And they actually have an extremely long description for his appearance, which definitely helps us out here!

Here’s what they have to tell us (to start):

Ichigo’s most distinguishing feature is his spiky orange hair, a trait he has been ridiculed about for years on end. He is a fairly tall, lean-built young man with peach skin and brown eyes. He likes to wear slim fitting clothes. He has a tendency to wear shirts patterned with the number 15 because his name is a homonym for the number. Since becoming a Shinigami, he has become noticeably more muscular, as noted by his sister Karin. When in his spiritual form, Ichigo wears the standard Shinigami attire, with the addition of a strap across his chest. Initially, it was a thick brown belt to hold his Zanpakutō sheath, but it later became a red rosary-like strap after awakening his own Shinigami powers. It is shaped like a kite with a flat top and bottom. Ichigo’s appearance has caused several people, including Jūshirō Ukitake, to note a similarity to Kaien Shiba, the former lieutenant of the 13th Division. After training in the Dangai, Ichigo’s hair grows considerably, and he is noticeably taller, as stated by his friends. After Ichigo loses his Shinigami powers, his appearance reverts to the way it was before his Dangai training.

If that’s enough for you, go ahead and skip ahead to the workout routine, but they’re not done there.

For the rest of you who nerd out about this stuff as much as me and want the rest of what his Wiki has to tell us…here we go:

Seventeen months after defeating Aizen, Ichigo’s overall appearance does not change, but he becomes taller again and grows sideburns. After regaining his powers, seemingly caused by remaining energy from his Fullbring, Ichigo’s Shinigami attire consists of a thicker strap across his chest. He has four black vertical lines on his forearms and black, tattoo-like bands crossing over his chest, wrists, and ankles. Similar bands, but with white ends, lie around his neck as collars.

After training at the Soul King Palace, Ichigo wears his standard black shihakushō, but with some notable changes: he has two white shoulder plates crossing his chest in an X shape that hold his Shikai blades in place, with the first plate on his left shoulder having three sections adorned with red scales, the second plate having three sections adorned with red scales on his right waist, and a white cloak with black markings tied around his waist.

Ichigo Kurosaki also has a great deal of powers and abilities.

I won’t list them all, considering they go into great detail for each one of them, but I will give you a list that we can utilize to build out his routine to have a little more character-based-zing to it! 🙂

Here we go:

• Enhanced Strength
• Enhanced Speed and Reflexes
• Expert Hand-to-Hand Combatant
• Enhanced Durability
• Master Swordsman
• Immense Endurance

Now I know cosplay workouts and guides are a good way to scale down some of the overpowered characters we see; but we also have been seeing a lot of “beginner” routines, so I think I might slightly step us up a notch with this one.

We’ll still be utilizing some beginner tactics that will be easily scaled, but I do want to increase the volume and intensity a bit to really shred you up and get you into the Ichigo Kurosaki spirit!

Think you’re ready?

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Ichigo Kurosaki [Cosplay] Workout

Training Volume:

5+ days per week

Explanation:

Mixed Martial Arts and Swordfighting are going to be additions to your training that you can choose to include, or not.  For the sake of the cosplay and getting ripped to wear Ichigo Kurosaki’s attire, we’re going to stick to mainly calisthenics and cardio.  Plus some extra intensity, of course…

Difficulty Level:

Intermediate

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Ichigo Kurosaki Cosplay Workout: Sample Workout Schedule

Monday: Sprints, Calisthenics and Core A

Tuesday: Long Distance Cardio and Calisthenics Circuit A

Wednesday: Sprints, Calisthenics and Core B

Thursday: Long Distance Cardio and Calisthenics Circuit B

Friday: Sprints, Calisthenics and Core C

Saturday: Rest or Long Distance Cardio and Calisthenics Circuit C or MMA and Swordfighting

Sunday: Rest or MMA and Swordfighting

Ichigo Kurosaki Workout: Sprints, Calisthenics and Core A

Sprints:

20-30 Minutes of Sprints

Start with a 5 Minute Walk then move into your sprint pattern:

1. Sprint 30 Seconds (7-10+ MPH)
2. Walk 1 Minute and 30 Seconds (2-4 MPH)

Complete for 20-30 Minutes and then walk 5 Minutes to Cool Down.

Calisthenics:

Push Ups:

Complete 200 in sets of 10-50 reps.

Dips

Complete 150 in sets of 10-30 reps.

Jumping Lunges

Complete 100 in sets of 10-30 reps.

Pull Ups

Complete 75 in sets of 5-15 reps.

Burpees

Complete 50 in sets of 5-25 reps.

Core A:

Hanging Leg Raises (Straight Leg if Possible)

3×25

Sit Ups

4×25

Forearm Plank:

3×60 seconds

Ichigo Kurosaki Workout: Long Distance Cardio and Calisthenics Circuit A

I personally prefer to do my calisthenics circuit prior to doing long distance cardio, where I’m also the opposite when doing sprints and intense cardio (I prefer to do that before my regular calisthenics).  Basically, I choose to get the high intensity work out of the way.

You can do it in whichever order you personally prefer.

Calisthenics Circuit A

For our calisthenics circuits we’re going to be utilizing some of our new circuits/video guides that Brandon has been doing for YouTube.

For Circuit A we’ll keep it in the anime family and start with Goku’s!

You can check out The Goku Inspired Calisthenics Circuit (with Video Guide) or complete the rest as follows:

5 Rounds for Time

Movements:

100m Sprint

10 Lunges (Each Leg)

20 Side to Side Sit Ups

15 Pike Push Ups

20 Weighted Punches

1 Minute Heavy Bag

Long Distance Cardio

Your long distance cardio is going to be built around your fitness level.

Step it up a notch as you improve:

Beginner: 1-3 mile jog

Intermediate: 2-4 mile jog

Advanced: 3-5+ mile jog

Ichigo Kurosaki Workout: Sprints, Calisthenics and Core B

Sprints:

20-30 Minutes of Sprints

Start with a 5 Minute Walk then move into your sprint pattern:

1. Sprint 30 Seconds (7-10+ MPH)
2. Walk 1 Minute and 30 Seconds (2-4 MPH)

Complete for 20-30 Minutes and then walk 5 Minutes to Cool Down.

Calisthenics:

Push Ups:

Complete 200 in sets of 10-50 reps.

Dips

Complete 150 in sets of 10-30 reps.

Jumping Lunges

Complete 100 in sets of 10-30 reps.

Pull Ups

Complete 75 in sets of 5-15 reps.

Burpees

Complete 50 in sets of 5-25 reps.

Core B:

Lying Leg Raises

3×25

Cable Crunches

4×25

Plank to Push Ups

3×25

Ichigo Kurosaki Workout: Long Distance Cardio and Calisthenics Circuit B

I personally prefer to do my calisthenics circuit prior to doing long distance cardio, where I’m also the opposite when doing sprints and intense cardio (I prefer to do that before my regular calisthenics).  Basically, I choose to get the high intensity work out of the way.

You can do it in whichever order you personally prefer.

Calisthenics Circuit B

For our calisthenics circuits we’re going to be utilizing some of our new circuits/video guides that Brandon has been doing for YouTube.

Next on the list is Spidey’s circuit! (Don’t worry, we’ll have some DC next)

You can check out The Spider-Man Inspired Calisthenics Circuit (with Video Guide) or complete the rest as follows:

5 Rounds for Time

Movements:

100m Sprint

10 Burpees

15 Incline Push Ups

25 Russian Twists

10 Spider-Man Push Ups (each side)

Long Distance Cardio

Your long distance cardio is going to be built around your fitness level.

Step it up a notch as you improve:

Beginner: 1-3 mile jog

Intermediate: 2-4 mile jog

Advanced: 3-5+ mile jog

Ichigo Kurosaki Workout: Sprints, Calisthenics and Core C

Sprints:

20-30 Minutes of Sprints

Start with a 5 Minute Walk then move into your sprint pattern:

1. Sprint 30 Seconds (7-10+ MPH)
2. Walk 1 Minute and 30 Seconds (2-4 MPH)

Complete for 20-30 Minutes and then walk 5 Minutes to Cool Down.

Calisthenics:

Push Ups:

Complete 200 in sets of 10-50 reps.

Dips

Complete 150 in sets of 10-30 reps.

Jumping Lunges

Complete 100 in sets of 10-30 reps.

Pull Ups

Complete 75 in sets of 5-15 reps.

Burpees

Complete 50 in sets of 5-25 reps.

Core C:

Hanging Leg Raises w/ Twist

3×26

Sit Ups w/ Side Twist

4×26

Side Planks

3×30 seconds each side

Ichigo Kurosaki Workout: Long Distance Cardio and Calisthenics Circuit C

I personally prefer to do my calisthenics circuit prior to doing long distance cardio, where I’m also the opposite when doing sprints and intense cardio (I prefer to do that before my regular calisthenics).  Basically, I choose to get the high intensity work out of the way.

You can do it in whichever order you personally prefer.

Calisthenics Circuit C

For our calisthenics circuits we’re going to be utilizing some of our new circuits/video guides that Brandon has been doing for YouTube.

I promised DC, and you’re getting Nightwing next!

You can check out The Nightwing Inspired Calisthenics Circuit (with Video Guide) or complete the rest as follows:

5 Rounds for Time

Movements:

20 Box Jumps

15 Pull Ups

25 Clap Push Ups

10 Ring Dips

15 TTBs (Toes to Bar)

Long Distance Cardio

Your long distance cardio is going to be built around your fitness level.

Step it up a notch as you improve:

Beginner: 1-3 mile jog

Intermediate: 2-4 mile jog

Advanced: 3-5+ mile jog

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.