Last updated on August 1st, 2021 at 06:33 pm
We came back for some Naruto Inspired Workouts this week and I figured if we’re going to be seeing another Uchiha we should also be seeing another antagonist.
Deidara is a popular character overall even though he didn’t make it to our list of The Most Popular Naruto Characters or even The Most Powerful Naruto Villains – and we’ve had a ton of requests come in for him recently.
While we will go over his powers and abilities in a later section of the article, Deidara comes in with a super high speed rank, but we will actually be building this one around weight training and not calisthenics like we saw from Shisui Uchiha and some other Naruto characters.
Deidara will be a great addition not only to our Anime Workouts Database in this capacity (and training style), but also to our Naruto Placement Quiz if you guys need help finding the best Naruto Inspired Workout specifically for you.
Deidara Stats:
Real Name: Deidara
Height: 5’4
Weight: 112 lbs.
Anime: Naruto
Powers: Yes
Deidara is short, but actually comes in at a range that is quite average among other male anime characters we’ve seen recently.
We have obviously seen some of the anime behemoths come in, but the average has actually been much shorter than we saw among male celebrities.
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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Deidara 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!
Deidara 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 Deidara we’ll be pulling right from his Wiki Fandom page, which leads with:
Deidara was an S-rank missing-nin from Iwagakure. During his time in the village, he was a member of the Explosion Corps. After defecting from the village, he was forced into Akatsuki and was its youngest member. There, Deidara was partnered with Sasori until the latter’s death, and later with Tobi before his own death.
When we move into his powers and abilities section they go on to tell us a lot about his power and Ninjutsu, but also highlight his intellegence level.
They break that down as such:
One of Deidara’s strong points was his intelligence, often using tricks, misdirection, and calculated gambles to get his explosives in range of an opponent. He demonstrated these skills in his fight with Gaara, putting clay into Gaara’s sand as it destroyed his arm. During his battle against Sasuke, he managed to trick him on a few occasions, such as trapping him between his C2 dragon in the sky and the landmines buried underneath the ground by Tobi, and again when he lured him into his C4 attack at point-blank. In the anime, Deidara managed to deduce a workaround to his weakness to Lightning Release by using a sword as a makeshift ground rod to siphon off the lightning-based attacks his explosive clay was weak against.
For his overall powers and abilities they note:
Deidara was a very powerful S-rank missing-nin whose abilities earned him recognition within Akatsuki. Even the organisation’s leader, Pain, praised Deidara’s abilities, openly admitting that he was something unique, and that his loss was a major blow to the group. Deidara was able to single-handedly defeat Gaara (Shukaku’s jinchūriki and the Fifth Kazekage), and Isobu, despite fighting the both of them in their home territories. He also fought on equal grounds with Sasuke Uchiha, an Uchiha clan prodigy, despite his techniques being at an elemental disadvantage against those of Sasuke.
We know Gaara is super strong, and we also know Pain is extremely strong so defeating one and getting praise from the other are both huge notes here.
The fact that he was able to fight “on equal grounds” with Sasuke is also something that we definitely need to acknowledge knowing that Sasuke is one of The Most Powerful Naruto Characters of All Time.
So basically we have our work cut out for us here.
On a scale out of 5, Deidara’s power levels for speed, strength and stamina come in as follows: 4.5/3.5/4.
We’ll be training with all of those things in mind – and to become a well rounded Ninja.
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Deidara Workout Routine
Training Volume:
3-5 days per week
For this one we’re going to work around 3 days of full body training with weights to build up speed and strength and then two days devoted to endurance training in between to also focus on Deidara’s stamina.
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Deidara Workout Routine: Sample Schedule
Monday: Explosion Corps. Full Body A
Tuesday: Ninja Villain Endurance or HIIT
Wednesday: Explosion Corps. Full Body B
Thursday: Ninja Villain Endurance or HIIT
Friday: Explosion Corps. Full Body C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Deidara Workout Routine: Explosion Corps. Full Body A
Warm Up:
10-15 Minute Incline Walk/Run
Workout:
Incline Dumbbell Bench Press
4×15, 12, 10, 8
Seated Dumbbell Military Press
4×15, 12, 10, 8
Leg Press
4×15, 12, 10, 8
Wide Grip Cable Pulldowns
4×15, 12, 10, 8
Alternating DB Bicep Curls
3×10 each arm
Tricep Overhead Extensions (Cable or DB)
3×10
Optional Core Work:
Sit Ups
3×20
Lying Leg Raises
3×20
Planks
3×60 Seconds
Deidara Workout Routine: Ninja Villain Endurance or HIIT
For your endurance or HIIT days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work 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 Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
Deidara Workout Routine: Explosion Corps. Full Body B
Warm Up:
10-15 Minute Incline Walk/Run
Workout:
Cable Flys
4×15, 12, 10, 8
Dumbbell Lateral Raises
4×15, 12, 10, 8
Back Squat
4×15, 12, 10, 8
Cable Rows
4×15, 12, 10, 8
Preacher Curls
3×10
Cable Kickbacks
3×10
Optional Core Work:
V-Ups
3×20
Hanging Knee Raises
3×20
Side Planks
3×30 Seconds Each Side
Deidara Workout Routine: Ninja Villain Endurance or HIIT
For your endurance or HIIT days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work 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 Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
Deidara Workout Routine: Explosion Corps. Full Body C
Warm Up:
10-15 Minute Incline Walk/Run
Workout:
Weighted Dips
4×15, 12, 10, 8
Kettlebell Swings
4×15, 12, 10, 8
Bulgarian Split Squats
4×15, 12, 10, 8 each leg
Barbell Deadlifts
4×15, 12, 10, 8
High Cable Curls
3×10
Tricep Cable Pushdowns
3×10
Optional Core Work:
Cable Crunches
3×20
Toes to Bar (Or Knee to Elbow)
3×20
L-Sit Hold
3×30 Seconds
Deidara Workout Routine: Optional Additional Training Resources
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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