Yuji Itadori Workout Routine: Train like The Main Protagonist of Jujutsu Kaisen!

Last updated on October 11th, 2021 at 04:43 pm

We’re officially introducing Jujutsu Kaisen to SHJ.

And not only are we bringing it to SHJ, but it’s going to be the TWENTY FIFTH anime show with an inspired workout based on it featured at SHJ.

You can see them all within our Anime Workouts Database, and I’ll also be making a big celebration listicle like I did with our 50+ CW Stars.

In the last few weeks we’ve been growing out our anime workouts more and more with the popularity for them being extremely clear among members.

We’ve recently seen Blue Exorcist, Black Clover, Gurren Lagann, Kakegurui and more!

Yuji Itadori Stats:

Real Name: Yuji Itadori

Height: 5’8

Weight: 176 lbs.

Anime: Jujutsu Kaisen

Powers: Yes

Yuji Itadori is right around the average height we’re used to see among anime character males.

Although he would fall into a shorter range compared to all character and celebrities we’ve seen.

Wolverine was 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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Yuji Itadori Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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 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!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best Jujutsu Kaisen Inspired Workout?
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Yuji Itadori 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.

To start us off I want to pull information for Yuji’s Wiki Fandom like we do for other characters.

It’ll be brief at the beginning, but don’t worry, I’ll be building on it with extra information being that I’m fairly new to Jujutsu Kaisen as well!

Here’s what they tell us about Yuji Itadori:

Yuji Itadori is the main protagonist of Jujutsu Kaisen. He is a first-year at Tokyo Prefectural Jujutsu High School.

Not much information that we didn’t know, but at least we know we’re going to be working with characters from Tokyo Prefectural Jujutsu High School….

What’s really going to matter here is Yuji’s powers and abilities, so I’ll start there and then move into his personality for those of you who want to know more like I do.

He actually has a decent size list for his powers and abilities:

Overall Skill: Yuji is famous for his superhuman physical abilities, earning him the nickname “The Tiger of West Junior High” before becoming a Sorcerer. As a vessel he has the exceedingly rare ability to contain Sukuna’s soul without any ill effects. This natural skill allows him to ‘perceive the contours of the soul’ and lets him harm Mahito.

Superhuman Strength: He is able to destroy walls with ease and can throw a lead ball with enough force to bend a soccer goalpost. Yuji has also been able to throw several cars in succession.

Enhanced Durability: Yuji’s durability surpasses the average Sorcerer – he was still able to fight the special-class curse after losing a hand and multiple fingers.

Enhanced Speed and Reflexes: He can finish a 50-meter track within 3 seconds. When students from Kyoto School tried to murder him, he was able to dodge the attacks of all five opposing Sorcerers.

Proficient Learner: Yuji is a curious person, tending to ask many questions to his instructor. He is also good at progressing – being quick at Satoru’s Movie Appreciation Training, and realize Aoi Todo’s guide quickly. According to Akutami, he is best at cooking among the trio of the First Years. Yuji has shown that he can easily master a weapon with a short amount of time.

Proficient Hand-to-Hand Combatant: Yuji is a skilled combatant that can make quick judgments and power blows. Yuji can make refined attack, like stopping his attack just before it hit and adjust his power within his fist. Yuji is also skilled in a martial arts style, Taido Martial Arts.

He is capable of performing a Knee Release. Which is an ancient martial arts technique that eliminates starting movements. Yuji is not only able to release his knees, but also his hips and shoulders, to instead of falling down, is able to guide himself to his opponent’s feet.

By combining the aforementioned technique with Taido Martial Arts, Yuji can perform a Manji Kick, where uses the momentum to throw his right leg upwards and land a kick to his opponent’s head. By adding Cursed Energy to this attack, it is able to harm Cursed Spirits.

Poison Resistance: Since Yuji is the host to Sukuna, he has a resistance to all kind of poisons. Yuji will feel the pain from the poison, but he is largely unaffected. This ability was first demonstrated during his fight with Junpei, when he could resist the poison from Moon Dregs.

Weapon Mastery: Yuji was not trained in the use of weapons, however, due to his physical power and intelligence, he can still master one quickly.

At first glance Yuji seems pretty powerful!

We’re going to be focusing in on:

• Superhuman Abilities
• Superhuman Strength
• Enhanced Durability
• Enhanced Speed and Reflexes
• Hand to Hand Combat

Which means Yuji is an extremely well rounded character!

We’re going to be using weight training for this one, but I’ll also incorporating calisthenics, parkour and mixed martial arts to get a little bit of everything (on top of our endurance work, of course); so don’t hesitate to utilize The Ultimate Calisthenics Workout and Guide if you need help scaling.

But, as promised, before we move into the workout routine for Yuji I do want to have a small section from his Wiki about his personality:

Yuji is a fair person who cares greatly for not only his comrades, but anyone he views as people with their own wills, despite how deep or shallow his connection to them is. He cares greatly for the “value of a life” and to this end he will ensure that others receive a “fair death”. He is easy to anger in the face of pure cruelty and unfair judgment of other people.

One of Yuji’s defining traits is his willingness to sacrifice himself for others, triggered by his grandfather’s last words to him to die surrounded by others. When Megumi and him were about to be killed by a curse, Yuji swallowed Sukuna’s finger in order to exorcise it and save them, despite just meeting Megumi for the first time.

So he’s not exactly Deku or Goku, but you can see how he makes a great protagonist to build the show around.

Are you ready to train like him?

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Yuji Itadori Workout Routine

Training Volume:

3 days on, 1 day off

Explanation:

We’re going to be training with an on and off shift where you train for 3 days and then take one day off.  We’ll mix in weight training, circuits, endurance, parkour and even mixed martial arts.  You can continue to repeat the cycle or mix in other routines from our Workout Database to keep it going and build on it.

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.

Yuji Itadori Workout Routine: Sample Workout Schedule

Monday: Weight Training Work and Short Circuit

Tuesday: Long Distance Cardio

Wednesday: Long Circuit Training

Thursday: Off Day

Friday: Full Calisthenics Training Day

Saturday: Medium Cardio and 3 Rounds of Jump Rope Circuit

Sunday: Parkour and MMA Training

Yuji Itadori Workout Routine: Weight Training Work and Short Circuit

Warm Up:

800m Run

Workout:

Bench Press

4×12

Kettlebell Swings

4×12

Goblet Squats

4×12

Kettlebell Deadlift

4×12

Circuit: 3 Rounds for Time

Push Ups x 15

Sumo Deadlift High Pull with Kettlebell x 12

Dips x 15

Single Arm KB Snatch x 5 each arm

Box Jumps x 15

Yuji Itadori Workout Routine: Long Distance Cardio

Complete a Run Based on Your Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Use these workouts to help work on your endurance and running:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Yuji Itadori Workout Routine: Long Circuit Training

Complete 2 Rounds of The Circuit Below:

Run 800M

25 Pull Ups

50 Deadlifts @145

50 Sit Ups

50 Clean and Press @65

50 Push Ups

50 Lying Leg Raises

25 Chin Ups

Yuji Itadori Workout Routine: Full Calisthenics Training Day

Complete All The Reps Required Below:

You can break them down into any scheme of sets, reps, supersets, or even a circuit as you would like.

Push Ups

250

Air Squats

200

Dips

150

Sit Ups

150

Pull Ups

100

You can sub workouts or scale using The Ultimate Calisthenics Workout Routine and Guide as needed.

Yuji Itadori Workout Routine: Medium Cardio and Jump Rope Circuit

Complete a Run Based on Your Fitness Level:

Beginner: 1-2 Miles

Intermediate: 2-3 Miles

Advanced: 3-5+ Miles

Also Complete 3 Rounds of A Jump Rope Circuit:

• Jump Rope Workout Routines

Yuji Itadori Workout Routine: Parkour and MMA Training

Complete One Day of Training Utilizing One of The Workouts Below:

Parkour Training Resources

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

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