Last updated on August 10th, 2022 at 10:27 am
I’ll be honest: I had every intention of keeping the ball rolling with our Hunter X Hunter Inspired Workouts before writing this one.
BUT, then I posted a Senku Ishigami quote to our Instagram and Facebook page and felt it was cheating him if I didn’t make sure his routine was here waiting.
The quote was: “There’s nothing you can’t do if you try.” – which was a nice and short but motivating quote coming off our last one that was SUPER long from Itachi Uchihi.
That being said: I am excited to get a couple Dr. Stone Inspired Workouts here on the site and in our Anime Workouts Database – so I hope you guys are happy I pushed him up a bit and find this one as fun as I am writing it up.
Senku Ishigami Stats:
Real Name: Senku Ishigami
Height: 5’6
Weight: 134 lbs.
Anime: Dr. Stone
Powers: Yes
Senku is actually quite short – and I’m allowed to say that being that I’m right there with him at his height range.
He would technically come in around the shortest range if compared to male celebrities as well.
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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Senku Ishigami Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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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Senku Ishigami 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.
As always: we’re going to get started by pulling right from Senku Ishigami’s Wiki Fandom page.
Here’s how they start us off:
Senku Ishigami is the main protagonist of Dr. Stone, and is friends with Taiju Oki and Yuzuriha Ogawa. He is known for his catchphrases, one of which is “Ten Billion Percent”. He was de-petrified half a year before Taiju was, and eventually created the Revival Fluid with Taiju’s help. In the Stone World, Senku wants to rebuild civilization and establish a Kingdom of Science.
As the first-prize champion in the Grand Bout, Senku currently holds the title of Village Chief in Ishigami Village, where he is widely regarded as a legend thanks to the late Byakuya’s influence in the founding of Ishigami Village.
Senku is the de facto leader of the Kingdom of Science. Later, as a member of the Five Wise Generals, Senku provides the ideas and initiative for their large scale plans; he consults with Chrome, Gen, Ukyo, and Ryusui before taking action.
So he definitely isn’t our typical anime character or character in general – but that doesn’t mean we can’t have some fun with this.
Actually, to put that more into perspective, here’s what they list as one of his main weaknesses (I know, normally we’re so quick to talk about powers and abilities and for this one we’re talking about weaknesses – and leading with them no less!):
Low physical prowess: Senku is below average in terms of physical ability, lacking physical strength. He was unable to hold Homura, a petite woman shorter than 5 feet, after managing to grab hold of her. He also admits that he won’t stand a chance against someone as strong as Kohaku in a fight (although it’s not really a fair comparison, given her strength and her status as a warrior). In a bonus chapter, Kohaku gives a small description on the physical abilities of the main characters. Senku is at the bottom at around 3 points, Chrome at 5, Ginro at 100, Kinro at 500, and Kohaku herself at 1000. Similarly, Senku has poor stamina, and tends to get physically exhausted rather quickly. He is also very vulnerable to hypothermia, only being able to withstand cold water for a short amount of time.
BUT, Senku Ishigami is extremely strong…just mentally.
Here’s what they describe as his powers and abilities:
Genius Intelligence: Senku Ishigami is a genius with an encyclopedic knowledge of all things scientific. He is well versed in chemistry, physics, engineering, geology, biology and mathematics. Senku is able to easily create various useful tools and gadgets, medicine, and most notably, the de-petrification elixir, despite the limited materials of the Stone World. Tsukasa calls him “the sharpest, most intelligent man in the world”. In addition to his scientific knowledge, Senku also possesses great resourcefulness and an analytical mind, seemingly never having a shortage of options at his disposal. For whatever he lacks, he has an ally who can offer their strength. He also possesses great mental fortitude, able to think quickly on his feet and keep his cool in the most dire of situations. Out of the current active characters, his mental assets are rivaled only by his former mentor, Dr. Xeno.
- Mental Resilience: While Senku lacks in physical ability, he more than makes up for with his determination and persistence. For example, he retained consciousness in his time of Petrification and counted the time he was petrified to the last second for nearly 4 millennia. Gen Asagiri found Senku to be an impressive person after he discovered Senku carved the date of his revival. He wondered how someone not only knew the day and year they were released, he stated he already respected Senku. When petrified again three years later, he was prepared and started counting to stay conscious.
Now that doesn’t mean this workout routine will require you to do math equations and play Chess all day long….
Instead we’re going to train with science….!!!
What I mean by that is this:
- We’re going to train in the most efficient and effective way possible that enables us to increase our strength and stamina without expending too much energy or time that Senku would otherwise be using towards science (or anywhere besides fitness).
- We’re not going to train with weights and we’re going to consider the fact that Senku isn’t currently strong and doesn’t currently train anything outside of his genius level intellect.
That means we’ll be using calisthenics training at a very basic level and then using progressive overload to continuously scale up and increase our strength and endurance over time.
Get it!?
Senku would be proud.
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Senku Ishigami Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one I’m going to be programming you three different levels to progress through. You can progress week to week, month to month, or over your own time frame depending on how you feel you’re capable of scaling up. Each level will increase in difficulty because we’re going to be using beginner methods but also progressive overload to keep the effectiveness going over time.
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.
Senku Ishigami Workout Routine: Level One Sample Week
Monday: Calisthenics Level One
Tuesday: Science
Wednesday: Calisthenics Level One
Thursday: Science
Friday: Calisthenics Level One
Saturday: Science
Sunday: Science
Senku Ishigami Workout Routine: Calisthenics Level One
Warm Up:
Jumping Jacks:
3×10
Mountain Climbers:
3×10
Lying Leg Raises:
3×10
Workout:
Push Ups:
3×10
Dips:
3×10
Pull-Ups:
3×10
Air Squats:
3×10
Senku Ishigami Workout Routine: Level Two Sample Week
Monday: Calisthenics Level Two
Tuesday: Science
Wednesday: Calisthenics Level Two
Thursday: Science
Friday: Calisthenics Level Two
Saturday: Science
Sunday: Science
Senku Ishigami Workout Routine: Calisthenics Level Two
Warm Up:
Burpees:
3×5
Inch Worms:
3×10
Plank Holds:
3×60 seconds
Workout:
Workout Total Reps:
(To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds)
Pull Ups: 50
Dips: 50
Sit Ups: 50
Lying Leg Raises: 75
Air Squats: 75
Push Ups: 100
Lunges: 100
Senku Ishigami Workout Routine: Level Three Sample Week
Monday: Calisthenics Level Three
Tuesday: Walk/Run 20-30 Minutes
Wednesday: Calisthenics Level Three
Thursday: Walk/Run 20-30 Minutes
Friday: Calisthenics Level Three
Saturday: Science
Sunday: Science
Senku Ishigami Workout Routine: Calisthenics Level Three
Warm Up:
Wall Climbs:
3×10
L-Sit Hold
5×30 seconds
Workout:
Workout Total Reps:
(To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds)
Handstand Push-ups: 50
Hanging Leg Raises: 75
Pull Ups: 100
Lunges: 100
Sit Ups: 100
Pistol Squats: 100
Dips: 125
Push Ups: 200
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