Last updated on July 3rd, 2022 at 07:40 am
Fire Force has been getting more and more requests for character inspired workouts, and I’m all for it.
Along with Jujutsu Kaisen and Demon Slayer it’s definitely one of our more popular new anime.
Of course anime like DBZ, MHA, Naruto, ATLA (if we count it) and a few others are “the most popular” considering they already have mini workout databases within our Anime Workouts Database, but Fire Force will be there soon if we base it on the amount of requests it’s getting.
So far we’ve seen our Shinra Kusakabe Workout and our Ogun Montgomery Workout – but this week we’re adding both Captain Obi AND Benimaru to the list.
Captain Obi Stats:
Real Name: Akitaru Obi
Height: 6’2 1/2
Weight: 238 lbs.
Anime: Fire Force
Powers: No
Akitaru Obi is JACKED.
To put it into perspective: he’s around the same weight as Dwayne Johnson, but The Rock has about an inch and a half on him.
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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Captain Obi 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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Captain Obi 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 get us started with Captain Obi’s routine we’re going to be pulling right from his Wiki Fandom page.
All they have to tell us for his initial bio is:
Akitaru Ōbi (秋樽桜備, Akitaru Ōbi) is the captain of Tokyo’s Special Fire Force Company 8.
But on his page we also can find out that his alias’ are: Non-Powered, Bodybuilding and Gorilla.
This does tell us a few things about what we’ll be using for his routine considering he doesn’t have powers, but he IS a bodybuilder.
They also go on to have a really large abilities section for him, stating:
As a firefighter, Akitaru was recognized enough to be decorated twice, though both titles were revoked due to actions that prioritised saving citizens’ lives, at the expense of defying orders. This past experience allows him to effectively assess situations and calm his allies, be it in or out of the battlefield. As a normal person lacking ignition abilities, he is compelled to train just about all the time, leading him to sport a very fit physique, which allows him to face Infernals despite lacking abilities common with the other known Captains. He is able and required to carry up to 30kg of equipment each time, just so that he is well-equipped on a mission to fight an Infernal. After seeing that Ōbi is able to rip train tracks out of the ground and bend steel with his bare hands, Captain Giovanni expresses shock, finding Akitaru’s strength to be insane. In battle, he is seen using different weapons depending on the situation, like the Core Annihilating Pile Bunker or a fire fighting ax, which he can veil in white steam and thrust at the opponent. His weapons appear to be designed in order to impale an Infernal’s core with low difficulty. As a combatant, Ōbi strikes without hesitation, grabbing Infernals with his bare hands to hold them still despite them burning him. He will risk his life if it means creating an opening to exploit or to set up his plan. As a strategist, Akitaru is often creating battle plans on the spot, such as using train tracks as a ladder to gain the high ground or using fire extinguishing foam as smokescreen. He is willing to take massively damaging hits from powerful foes if it means getting within range, even allowing Benimaru to strike him with explosion after explosion so as to hit him.
Captain Obi is obviously extremely strong.
We’re going to be taking what we know about him and using it in the most obvious way possible: we’re going to make a Captain Obi bodybuilding inspired program!
So we’ll have typical bodybuilding meets Captain Obi style.
Think you’re ready?
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Captain Obi Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with a 5 day bodybuilding split and then also incorporating Captain Obi styled training with the endurance/cardio work that comes along with the bodybuilding prep by tacking on 30 kg of gear (although we’ll do this with 20-60 lbs.) like Obi is required to be able to carry each time.
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Captain Obi Workout Routine: Sample Workout Schedule
Monday: Captain Obi Chest and Cardio
Tuesday: Captain Obi Legs and Cardio
Wednesday: Captain Obi Arms and Cardio
Thursday: Captain Obi Shoulders and Cardio
Friday: Captain Obi Back and Cardio
Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day
Sunday: Mandatory Rest Day
Captain Obi Workout Routine: Captain Obi Chest and Cardio
Workout:
Bench Press
4×15, 12, 10, 8
Close Grip Bench
3×12
Incline Dumbbell Bench Press
3×12
Decline Press Machine
3×10
Cable Flys
3×10
Push Ups
3×20
Dips
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Captain Obi Workout Routine: Captain Obi Legs and Cardio
Workout:
Back Squat
4×15, 12, 10, 8
Leg Press
3×12
Seated Calf Raises
3×12
Hamstring Kickbacks
3×10
Glute Bridges
3×10
Bulgarian Split Squats
3×10 each leg
Weighted Step Ups
3×10 each leg
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Captain Obi Workout Routine: Captain Obi Arms and Cardio
Workout:
Preacher Curls
4×12
Cable Pushdowns
3×12
Alternating Dumbbell Curls
3×10 each arm
Hammer Curls
3×10
Seated Overhead Extension
3×10
Chin Ups
3×10
Tricep Kickbacks
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Captain Obi Workout Routine: Captain Obi Shoulders and Cardio
Workout:
Overhead Press
4×15, 12, 10, 8
Barbell Shrugs
3×12
Dumbbell Front Raises
3×12
Cable Lateral Raises
3×10
Dumbbell Shrugs
3×10
Upright Rows
3×10
Curl to Press [Light]
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
Captain Obi Workout Routine: Captain Obi Back and Cardio
Workout:
Deadlift
4×15, 12, 10, 8
Wide Grip Pulldowns
3×12
Close Grip Cable Rows
3×12
Single Arm Dumbbell Rows
3×10
Wide Grip Pull Ups
3×10
Reverse Cable Flyes
3×10
Bent Over Dumbbell Rows
3×10
Cardio:
20-30 Minutes of Weighted Incline Treadmill Walk
Complete the cardio with a 20-60 lb. weighted vest or backpack.
Cardio can be completed before or after your weight training session.
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