Last updated on August 1st, 2021 at 06:49 pm
The Naruto train just never stops!
You guys just constantly request more and more workout routines from more Naruto characters.
We have our Naruto Inspired Workouts mini-database within our larger Anime Workouts Database and even just recently got a Naruto Workout Placement Quiz to help members choose ideal routines!
Orochimaro is one of the strongest Naruto characters in the series, so it does help that you guys requested him as much as you did considering I am also trying to work in some awesome listicles for The SHJ Army as well.
Orochimaru Stats:
Real Name: Orochimaru
Height: 5’10
Weight: 141 lbs.
Anime: Naruto
Powers: Yes
Orochimaru is right below average height when compared to male celebrities we’ve seen at SHJ but technically above average height if compared to male anime characters.
Although his 141 lbs. is definitely pretty light for his height.
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 Naruto Workout Booklet and Unleash Your Inner Ninja!
Orochimaru 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.
Take The Naruto Workout Placement Quiz Now!
Orochimaru 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 this one we’ll be pulling right from Orochimaru’s Wiki Fandom page.
They give us a pretty decent bio for him, starting with:
Orochimaru is one of Konohagakure’s legendary Sannin. With a life-ambition to learn all of the world’s secrets, Orochimaru seeks immortality so that he might live all of the lives necessary to accomplish his task. After being caught red-handed performing unethical experiments on his fellow citizens for the sake of this immortality, Orochimaru defected from Konoha rather than be persecuted for his ambitions, and for many years sought the village’s destruction in order to take revenge and demonstrate what he had learned. After several apparent deaths in the pursuit of his goals, Orochimaru realises his approach is flawed through Kabuto Yakushi, his former associate, and begins monitoring the choices and actions of his former apprentice, Sasuke Uchiha.
We already know how powerful Sasuke Uchiha is, so that should go to say how strong Orochimaru is right off the bat.
You know, if the rest of that didn’t already give it away.
Moving into his powers and abilities section they start by giving us a long overview of Orochimaru and his power level:
Orochimaru is an exceptional shinobi, recognised as one of the strongest to ever exist. One of the only people who could compete against Hanzō in his prime, he became a Sannin. At the same time, amongst his team, Orochimaru stood out the most in sheer aptitude as a natural prodigy and the best of his generation, earning praise from even Hashirama Senju, a God of Shinobi. Easily Kage-calibre, Orochimaru was once considered for Fourth Hokage. His power is feared throughout the world, such that Akatsuki, of which he was once a member, viewed him a threat. Following the Konoha invasion, while failing, Orochimaru’s actions left the village crippled for years and the Third Hokage dead. Even in a crippled, gradually weakening state, Orochimaru remained extremely formidable, able to compete against either of his fellow Sannin and even toy with a Version 2 jinchūriki. In the anime, he easily overwhelmed an Inner of Kara, despite their monstrous might and Shinobi-Ware modifications.
They also continue on to talk more specifically about his physical prowess and chakra.
We already know the power level we’re working with, but we’ll wrap it up and have enough with this:
Orochimaru has large reserves of strong chakra, powerful enough to stir up winds and crack stone. Likewise, the intensity of his killing intent can reduce most foes petrified in fear. He can absorb chakra through physical contact, which also grants him their skills and knowledge. His chakra control is very advanced, excelling in various chakra applications. Even while his hands were sealed, leaving him unable to perform handsigns, he could still perform various powerful techniques with ease. Orochimaru is very adept in taijutsu, able to overwhelm Sasuke in Part I despite his Sharingan-enhanced clarity. He is very strong, able to knock down a tree with a single kick, and temporarily stunned a Four-Tailed Naruto with his punch. He is also blazingly fast, able to move with such sudden change in direction to leave his opponent’s disoriented.
We’re going to be working around an intense power level, but also a character that is extremely strong.
While his physical appearance is light and lean, he still possesses a ton of strength we’ll need to account for as well.
For that we’ll be training with heavy weights to continue leveling up and tacking on muscle and overall strength, while also including some high intensity work to train like a ninja and burn some extra fat in the process.
Think you can handle it?
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Orochimaru Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with 4 days a week of weight lifting and some intensity work and then one day per week devoted towards a large circuit like we’ve seen used in super intense training (Spartan training to be more specific).
Want To Upgrade This Workout?
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Orochimaru Workout Routine: Sample Workout Schedule
Monday: Sannin Chest, Triceps and Core
Tuesday: Sannin Legs, Calves and Intensity
Wednesday: Hokage Big Intensity Circuit
Thursday: Sannin Back, Biceps and Core
Friday: Sannin Shoulders, Traps and Intensity
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Orochimaru Workout Routine: Sannin Chest, Triceps and Core
Warm Up:
10 Minutes of On and Off Sprints
- One Round ON: Sprint 60 Seconds
- One Round OFF: Walk 60 Seconds
Workout:
Bench Press
3×12, 10, 8
Tricep Cable Pushdowns with Rope
3×12, 10, 8
Incline Machine Press
3×10
Tricep Cable Kickbacks
3×10 each arm
Weighted Dips
3×15, 10, 5
Core Work:
Weighted Sit Ups
3×20
Hanging Knee Raises with Twist
3×20
Orochimaru Workout Routine: Hokage Big Intensity Circuit
Warm Up:
25 Jumping Jacks
25 High Knees
25 Butt Kicks
Workout: Complete 2 Rounds
10 Pull Ups
25 Deadlifts
25 Push Ups
25 Box Jumps
25 V-Ups
25 Clean and Press [Light]
10 Pull Ups
Orochimaru Workout Routine: Sannin Legs, Calves and Intensity
Warm Up:
10 Minute Slow Incline Walk
Workout:
Back Squats
3×12, 10, 8
Leg Press
3×12, 10, 8
Seated Calf Raises
3×10
Hamstring Curls
3×10
Quad Extensions
3×15
Intensity: Complete 3 Rounds
20 Double Unders
15 Weighted Glute Bridges
10 Weighted Lunges
5 Goblet Squats
Orochimaru Workout Routine: Sannin Back, Biceps and Core
Warm Up:
10 Minutes of On and Off Sprints
- One Round ON: Sprint 60 Seconds
- One Round OFF: Walk 60 Seconds
Workout:
Deadlifts (Barbell or Dumbbells)
3×12, 10, 8
Cable Bicep Curls with EZ Bar
3×12, 10, 8
Wide Grip Cable Pulldowns
3×10
High Cable Curls
3×10
Bent Over Barbell Rows
3×15, 10, 5
Core Work:
V-Ups
3×30
Lying Leg Raises
3×30
Orochimaru Workout Routine: Sannin Shoulders, Traps and Intensity
Warm Up:
10 Minute Slow Incline Walk
Workout:
Barbell Overhead Press
3×12, 10, 8
Hang Cleans
3×12, 10, 8
Upright Rows
3×10
Lateral Raises
3×10
Barbell Shrugs
3×15
Intensity: Complete 3 Rounds
20 Kettlebell Swings
15 Push Ups
10 Single Arm DB Snatches [Total]
5 Wall Climbs
Orochimaru Workout Routine: Optional Additional Training Resources
HIIT Training Resources:
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)
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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