Last updated on February 28th, 2023 at 07:22 am
Ken Kaneki’s workout routine is actually a double whammy for us.
We already had out two character inspired workout routines this week with our Isaac Netero Workout and Tetsuo Shima Workout that got us closer to our Most Powerful Anime Character’s List, but now we’re back with our third of the week!
Our Anime Workouts Database is getting some love!
Ken Kaneki not only brings us another step closer to being able to make our powerful list of anime characters, but he also is being added in a week early so I can talk about The Most Popular Anime Shows of All Time as well!
Tokyo Ghoul is a HUGE add to our list of amazing shows that we’ve had had character inspiration from here at SHJ, so expect us to keep chugging forward with more and more being added to the list.
Ken Kaneki Stats:
Real Name: Ken Kaneki
Height: 5’6
Weight: 128 lbs.
Anime: Tokyo Ghoul
Powers: Yes
Ken Kaneki is quite short, but being that we’re discussing anime characters he actually isn’t the shortest we’ve seen.
Most recently we even had both Tesuo Shima and Isaac Netero who were both shorter!
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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Ken Kaneki 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.
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Ken Kaneki 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.
Ken Kaneki isn’t one of our anime characters that we’ve seen who train like crazy to be the best. He’s quite different.
To start us off I want to pull some information from his Wiki Fandom page and then work our way into his powers and abilities that we’ll be using to build out our routine.
Here’s what they have to say about him:
Ken Kaneki (金木 研, Kaneki Ken) is the main protagonist of the Tokyo Ghoul series. He is currently Touka Kirishima’s husband, and the father of Ichika Kaneki. Previously, he was a student who studied Japanese literature at Kamii University, living a relatively normal life. However, this quickly changed after Rize Kamishiro’s kakuhou was transplanted into him and transformed him into a one-eyed ghoul. Kaneki is the first known artificial one-eyed ghoul. His unique half ghoul state is what later inspires the idea of the Quinx. After joining Anteiku as a part-time waiter, he learns how to live as a ghoul and eventually becomes known as Eyepatch.
Ken Kaneki is an extremely diverse character.
His Wiki Fandom goes on for what feels like it will be endless, resulting in MUCH more information than I could ever even dream of covering here for us.
(Of course if you’d like to dive deeper into his character you can check out the full Wiki Fandom page yourself.)
For that reason we’ll be jumping right into his powers and abilities, which feel equally as long!
I will be cutting each of these powers and abilities down by chopping off the added description of each, so if you’re looking for that bonus information as well that’s just another thing you’ll catch over on the full Wiki Fandom page.
That being said, here’s what they have to tell us about Ken Kaneki’s abilities:
Ghoul Physiology: After inheriting Rize Kamishiro’s kakuhou, Kaneki has displayed a unique healing factor, as well as a rinkaku kagune consisting of tentacles and increased physical power. Due to the hybrid vigor, Kaneki’s abilities are said to be more potent than those of a natural-born ghoul.
- Rinkaku Kagune
- Rinkaku Kakuja
- Dragon Form
- Superhuman Strength
- Superhuman Speed
- Superhuman Endurance
- Superhuman Regeneration
- Kagune Manipulation
- Immense Pain Tolerance
- Expert Hand to Hand Combat
- Ghoulification Toxin Immunity
Swordsmanship
Keen Intellect
Unfortunately I won’t be able to give you any of the COOL things that come from being a ghoul, especially not a dragon form, BUT we can work on powering up.
For this one we’ll be focusing in on superhuman strength, endurance, and speed.
Kaneki is not a big Hulk-like character, or even close to a form like we’ve seen with Goku, so we’ll be looking to keep that in mind while building out our strength program by looking to build strength while also aiming for a lean and toned physique.
Think you’re up for the challenge?
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Ken Kaneki Workout Routine
Training Volume:
5+ days per week
Explanation:
To unleash our inner ghoul we’re going to be utilizing 3 days of strength and endurance work and 2 days of speed and agility training.
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Ken Kaneki Workout Routine: Sample Workout Schedule
Monday: Ghoul-Like Strength and Endurance A
Tuesday: Dragon Form Speed and Agility A
Wednesday: Ghoul-Like Strength and Endurance B
Thursday: Dragon Form Speed and Agility B
Friday: Ghoul-Like Strength and Endurance C
Saturday: Rest Day
Sunday: Rest Day
Ken Kaneki Workout Routine: Ghoul-Like Strength and Endurance A
Warm Up:
10 Min Walk
Workout:
Tri Set One:
A. Kettlebell Swings
3×15
B. Push Ups
3×20
C. Dumbbell Single Arm Snatches
3×10 each arm
Tri Set Two:
A. Dumbbell Bench Press
3×15
B. Weighted Dips
3×10
C. Curl to Press w/ Dumbbells
3×10
Blowout:
A. Burpees
3×10
B. Close to Wide Push Ups
3xFailure
Endurance:
30-60 Minutes of Running
Ken Kaneki Workout Routine: Dragon Form Speed and Agility A
Complete the Darth Maul Jump Rope Circuit:
COMPLETE 5 ROUNDS:
30 Jump Ropes
20 Air Squats
30 Jump Ropes
20 Plank Shoulder Taps
30 Jump Ropes
20 Plank to Push Ups
30 Jump Ropes
20 Sit Ups
Ken Kaneki Workout Routine: Ghoul-Like Strength and Endurance B
Warm Up:
10 Min Walk
Workout:
Tri Set One:
A. Bent Over Barbell Rows
3×15
B. Chin Ups
3×10
C. Box Jumps
3×10
Tri Set Two:
A. Preacher Curls
3×15
B. Wide Grip Cable Rows
3×10
C. Lateral Pulldowns
3×10
Blowout:
A. KB Deadlifts
3×10
B. Wide Grip Pull Ups
3xFailure
Endurance:
30-60 Minutes of Running
Ken Kaneki Workout Routine: Dragon Form Speed and Agility B
Complete the Flash Jump Rope Circuit:
COMPLETE 5 ROUNDS:
High Knee Skip x 50
Half Burpee Kettlebell Swings x 15
Mountain Climbers x 50
Alternating Kettlebell Clean and Press x 15
Mountain Climbers x 50
Alternating Single Arm KB Deadlift x 20
High Knee Skip x 50
Kettlebell Clean and Press x 15
Sumo Deadlift High Pull w/ Kettlebell x 15
Ken Kaneki Workout Routine: Ghoul-Like Strength and Endurance C
Warm Up:
10 Min Walk
Workout:
Tri Set One:
A. Leg Press
3×15
B. Leg Press Calf Raises
3×10
C. Weighted Lunges
3×10
Tri Set Two:
A. Hack Squats
3×15
B. Seated Calf Raises
3×10
C. Glute Bridges
3×10
Blowout:
A. Bulgarian Split Squats
3×10
B. Jump Squats
3xFailure
Endurance:
30-60 Minutes of Running
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