Last updated on August 6th, 2021 at 07:07 pm
Fumikage Tokoyami is low-key one of my favorite characters in My Hero Academia.
I’m also seriously questioning whether I used “low key” properly there and if I did I would like praise in the comment section below.
I mentioned the fact that seeing Hitoshi Shinso in our My Hero Academia Inspired Workouts Database (a new mini workout database within our larger Anime Workouts Database) was specifically because we’re working towards another new MHA list; and Tokoyami is here to finish it off.
With Tokoyami’s workout built pulling inspiration from his character we’ll be ready to see The Most Powerful My Hero Academia Students!
Of course I may need to add to that list as we learn more about other students (I can already think of one or two in the new season that should likely be added); but that just makes it even more fun.
Tokoyami Stats:
Real Name: Fumikage Tokoyami
Height: 5’2 1/4
Weight: N/A
Anime: My Hero Academia
Powers: Yes
Tokoyami is actually really short.
He’s still only a student, but we’ve seen some other students come in around 5’6-5’10 range making him definitely on the shortest range of MHA male characters.
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.
Grab The Unofficial My Hero Academia Workout Booklet and Unleash Your Inner Hero!
Tokoyami 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.
Take The My Hero Academia Workout Placement Quiz Now!
Tokoyami 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.
Although at this point we’re used to seeing MHA characters Wiki Fandom pages having extremely simple and boring bios, I’m going to start us off by pulling from Tokoyami’s anyway.
Here’s what they tell us about him to start:
Fumikage Tokoyami, also known as the Jet-Black Hero: Tsukuyomi, is a student in Class 1-A at U.A. High School, training to become a Pro Hero.
Things we already knew, or should know, but nice to mention nevertheless.
Tokoyami, although not one of the super heavily focused characters thus far, is extremely powerful.
His Wiki Fandom breaks down some of his powers and abilities section like this:
Overall Abilities: Fumikage has continually shown to be one of the strongest members of Class 1-A, equaling, and sometimes surpassing the likes of Izuku Midoriya, Katsuki Bakugo, and Shoto Todoroki. Fumikage’s skills allowed him to earn 9th place in the U.A. Entrance Exam, having the fifth-highest amount of villain points, 5th place in the Quirk Apprehension Test, and 3rd place at the U.A. Sports Festival. Fumikage has incredible proficiency with his Quirk: Dark Shadow, using it for both attack and defense, boosting his mobility, and even aid in rescue operations. Fumikage’s abilities have received praise from several prominent and notably powerful characters, including the likes of All Might, Hawks, Izuku, Shoto, and Fat Gum.
I mean if that’s not high praise, I don’t know what is.
It’s very clear Tokoyami is a force to be reckoned with.
Along with a long description of his powers and abilities, they also go on to list a few specific abilities that Tokoyami has displayed:
Enhanced Durability: Even without Dark Shadow, Fumikage is capable of withstanding vast amounts of damage. During the Joint Training Arc, Fumikage quickly recovered from a punch from Dark Shadow (who was under the control of Vantablack). During the events of Heroes: Rising, Fumikage was buried under rubble after Slice collapsed a cave on top of them. Despite this, Fumikage was soon seen walking around after being rescued, no worse for wear.
Enhanced Reflexes: Fumikage has incredible reflexes. Despite her superior speed and agility, Fumikage was still able to block all of Slice’s attacks during their battle and later seized an opportunity to briefly incapacitate her.
Now neither of those two things are specifically things we’d normally be training around, but Tokoyami puts in a ton of training, and his power level also warrants high volume.
This is how they describe his Quirk:
Dark Shadow: Fumikage’s Quirk allows him to manifest a sentient shadow monster from his body that he can materialize and contract freely. Dark Shadow’s energy is limited and can be drained by bright light. When it runs out of energy, Dark Shadow retracts back into Fumikage’s body.
The personality, strength, defense, and control of the shadow monster depends on the lack of light. In bright light, Dark Shadow is weaker and smaller in size, but still has considerable strength and defense and is easier to control. In total darkness, Dark Shadow is much bigger, which grants it far greater strength and defense. It is even powerful enough to rip out and cut down multiple full-grown trees with ease. However, Dark Shadow is more difficult to control in the dark, causing it to rampage based on its own free will.
As part of his training, Fumikage trained in a dark cave in order to increase his control over Dark Shadow, even when there is darkness empowering his Quirk. This training proved effective when Fumikage activated Dark Shadow in pure darkness and it was still the same size it would be if it were daytime. Due to a run-in with League of Villains member, Moonfish, it was revealed that, besides light and darkness, there are more internal factors that influence Dark Shadow. According to Mezo, Fumikage’s negative emotions (such as regret and indignation) intensify Dark Shadow, making it more unruly and powerful as a result, albeit at the cost of Fumikage losing control; Fumikage himself even stated that his anger causes him to lose control of Dark Shadow. Dark Shadow also seems capable of eating as it took some food when Class 1-A celebrated Christmas.
For this one we’re going to be training with weights to recognize the strength and power in which Tokoyami brings to the table.
We’re also going to be training like a hero, which means we’ll have high intensity training and endurance training to work with as well.
There will be a lot of volume considering we’re training to be like one of the strongest students in all of My Hero Academia, so be ready!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Tokoyami Workout Routine
Training Volume:
5+ days per week
Explanation:
To become one of the strongest MHA students we’re going to be training with a PPL Split + Full Body Day, and then incorporating high intensity interval training at the end of those training days with endurance work 1-2 times a week as well.
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.
Tokoyami Workout Routine: Sample Workout Schedule
Monday: Dark Shadow Push Day
Tuesday: Dark Shadow Leg Day
Wednesday: Hero Course Endurance Work
Thursday: Dark Shadow Full Body Day
Friday: Dark Shadow Pull Day
Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day
Sunday: Mandatory Rest Day
Tokoyami Workout Routine: Dark Shadow Push Day
Warm Up:
Walk/Jog 5-10 Minutes
Workout:
Bench Press
4×15, 12, 10, 8
Barbell Shrugs
4×15
Tricep Extensions
4×12
HIIT Circuit: Complete 3 Rounds
Jump Rope (or Toe Tap or High Knees) x 50
Dips x 20
Jump Rope (or Toe Tap or High Knees) x 50
Kettlebell Swings x 25
Jump Rope (or Toe Tap or High Knees) x 50
Incline Chest Flyes x 15
Jump Rope (or Toe Tap or High Knees) x 50
Clap Push Ups x 10
Tokoyami Workout Routine: Dark Shadow Leg Day
Warm Up:
Walk/Jog 5-10 Minutes
Workout:
Back Squats
4×15, 12, 10, 8
Hamstring Curls
4×15
Quad Extensions
4×12
HIIT Circuit: Complete 3 Rounds
Jump Rope (or Toe Tap or High Knees) x 50
Weighted Step Ups x 20
Jump Rope (or Toe Tap or High Knees) x 50
Bulgarian Split Squats x 20
Jump Rope (or Toe Tap or High Knees) x 50
Weighted Lunges x 20
Jump Rope (or Toe Tap or High Knees) x 50
Wide to Narrow Goblet Squats x 20
Tokoyami Workout Routine: Hero Course Endurance
Your endurance training is running based on your fitness level, but you can also swap it out for parkour training or other variations of high intensity interval training. I provide resources for both at the end of this routine.
Endurance Training:
Beginner: Run 1-3 Miles
Intermediate: Run 3-5 Miles
Advanced: Run 5+ Miles
Endurance Training Resources:
- 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 Train After Your First 5K (Workout Included)
Tokoyami Workout Routine: Dark Shadow Full Body Day
Warm Up:
Walk/Jog 5-10 Minutes
Workout:
Overhead Press
3×10
Incline Bench Press
3×10
Cable Rows
3×10
Leg Press
3×10
HIIT Circuit: Complete 3 Rounds
Jump Rope (or Toe Tap or High Knees) x 50
Chin Ups x 10
Jump Rope (or Toe Tap or High Knees) x 50
Single Arm Dumbbell Snatch x 10 each arm
Jump Rope (or Toe Tap or High Knees) x 50
Close to Wide Push Ups x 20
Jump Rope (or Toe Tap or High Knees) x 50
Sit Ups x 25
Tokoyami Workout Routine: Dark Shadow Leg Day
Warm Up:
Walk/Jog 5-10 Minutes
Workout:
Deadlifts
4×15, 12, 10, 8
Preacher Curls
4×15
Wide Lateral Pulldowns
4×12
HIIT Circuit: Complete 3 Rounds
Jump Rope (or Toe Tap or High Knees) x 50
Curl to Press x 10
Jump Rope (or Toe Tap or High Knees) x 50
Bent Over Dumbbell Rows x 15
Jump Rope (or Toe Tap or High Knees) x 50
Pull Ups x 10
Jump Rope (or Toe Tap or High Knees) x 50
Straight Arm Pulldowns x 15
Tokoyami Workout Routine: Alternative Training Options and Resources
Alternative Training HIIT Resources:
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
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL MY HERO ACADEMIA WORKOUT BOOKLET!
More than 10 Workouts for Heros, Future Heros, and even Quirkless Superhumans looking to pass the 1-A Exams and Level Up Their Lives!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
