Last updated on July 3rd, 2022 at 07:39 am
Our Bleach Inspired Workouts have been growing at a fairly quick rate, but now it’s time to bring in a popular villain.
Sosuke Aizen has actually made his way onto a slew of different anime lists that we’ve seen at SHJ thus far.
Sosuke has made it onto both our list of Most Powerful Bleach Characters of All Time and our Most Popular Bleach Characters of All Time – and on top of that we even listed him among The Top 10 Most Powerful Villains of All Time as well.
It’s safe to say Sosuke is fairly notorious.
And, he’s going to make a great addition to our Workout Placement Quiz as well (although some members don’t love getting as their answer, others love it).
Sosuke Aizen Stats:
Real Name: Sosuke Aizen
Height: 6’1
Weight: 163 lbs.
Anime: Bleach
Powers: Yes
Sosuke Aizen comes in slightly above average in terms of height when compared to other male anime characters.
He doesn’t compare to some of the extremely massive behemoths we have floating among our Anime Workouts Database, but “regular” anime characters usually size in slightly shorter.
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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Sosuke Aizen 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 Bleach Workout Placement Quiz Now!
Sosuke Aizen 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 our Sosuke Aizen research we’ll be pulling from his Wiki Fandom page, which leads with:
Sōsuke Aizen is the former captain of the 5th Division in the Gotei 13. He later leaves Soul Society with his followers, Gin Ichimaru and Kaname Tōsen. His lieutenant was Momo Hinamori. He formerly served as the lieutenant of the 5th Division under Shinji Hirako. After waging war against Soul Society with an army of Arrancar, Aizen was defeated by Ichigo Kurosaki and sealed away by Kisuke Urahara, and then imprisoned for his crimes.
While Sosuke is extremely powerful overall, one of the biggest strengths that he wields is his genius level intellect.
That’s actually a recurring theme that we see among some of the most powerful villains AND heroes within our Workout Database.
Here’s how they kickstart his powers and abilities section:
Genius Intellect: Arguably, the most fearsome trait of Aizen is his tremendous intellect. He is well-versed in the history, strategy, and tactics of Soul Society, and is privy to knowledge unknown to many, such as the existence of the Ōken and its method of creation. He has created several Hollows and Arrancar while avoiding any suspicion from the majority of Soul Society. For over 110 years, he had been engaging in experiments involving unique and highly dangerous manipulations of Reiryoku and Reishi, including experiments involving the Hollowfication of Shinigami, something which had never been done before. He has an innate knowledge of the Hōgyoku, rivaling that of its creator, Kisuke Urahara, even knowing how to destroy it. He figured out the true nature of Shinji Hirako’s Shikai, allowing him to counter its effect. He effectively deduces the true nature of the Hōgyoku via trial and error of the situations which revolve around it.
On top of this he is also obviously extremely powerful and he has a LONG list of abilities.
For the sake of the length of this article I’ll be cutting the description for each ability and just listing them out one after another.
Here’s what they have to tell us:
- Kidō Master
- Shunpo Master
- Master Swordsman
- Hakuda Master
- Immeasurable Spiritual Power
- Immense Strength
- Immortality
For the sake of this one we’re going to be shooting for a mixture of Sosuke’s traits.
More specifically we’ll be shooting for his immense strength, lean and toned physique, and swordsmanship/kido mastership (which will translate to an incorporation of calisthenics and body control movements).
For this I’ll be using tactics from our Superhuman System which is a nice mixture of our Behemoth Program and Assassin Calisthenics – which has even been used to help train new U.S. Marines – and this will allow us to really step up the intensity and work towards becoming a well rounded superhuman like Sosuke…while shredded down and getting lean.
So get ready for weight training, calisthenics, and a mix of intensity in there as well.
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Sosuke Aizen Workout Routine
3-5 days per week
Explanation:
We’re going to be training using 3 days of full body and calisthenics training mixed with one day of endurance and HIIT training for stamina work, and a final day devoted to a Kido Master Circuit Test for you to continuously level up on.
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Sosuke Aizen Workout: Sample Workout Schedule
Monday: Shunpo Full Body and Calisthenics A
Tuesday: Kid Master Circuit Test
Wednesday: Shunpo Full Body and Calisthenics B
Thursday: 5th Division Endurance and/or HIIT
Friday: Shunpo Full Body and Calisthenics C
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Sosuke Aizen Workout: Shunpo Full Body and Calisthenics A
Warm Up:
Run 800-1600M
Workout:
Incline Dumbbell Bench Press
3×12, 10, 8
Seated Arnold Press
3×12, 10, 8
Wide Grip Cable Rows
3×12, 10, 8
Leg Press
3×12, 10, 8
Calisthenics Circuit: 4 Rounds
25 Push Ups
20 Second Hollow Hold
15 Toes to Bar
10 Wall Climbs
Sosuke Aizen Workout: Kido Master Circuit Training Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
Kido Master Circuit Test: Complete For Time
Run 1 Mile
Complete 4 Rounds:
25 Push Ups
20 Sit Ups
15 Air Squats
10 Dips
5 Pull Ups
Sosuke Aizen Workout: Shunpo Full Body and Calisthenics B
Warm Up:
Run 800-1600M
Workout:
Incline Cable Chest Flys
3×12, 10, 8
Barbell Shrugs
3×12, 10, 8
Dumbbell Deadlift
3×12, 10, 8
Bulgarian Split Squats
3×12, 10, 8 each leg
Calisthenics Circuit: 4 Rounds
25 Aie Squats
20 Second L-Sit Hold
15 V-Ups
10 Burpees
Sosuke Aizen Workout Routine: 5th Division Endurance and/or HIIT
For your endurance, HIIT or MMA/Parkour 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:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Sosuke Aizen Workout: Shunpo Full Body and Calisthenics C
Warm Up:
Run 800-1600M
Workout:
Weighted Dips
3×12, 10, 8
Standing Overhead Press
3×12, 10, 8
Wide Grip Cable Pulldowns
3×12, 10, 8
Squats
3×12, 10, 8
Calisthenics Circuit: 4 Rounds
25 Decline Push Ups
20 Second Superman Hold
15 Pull Ups
10 Inch Worm Push Ups
Sosuke Aizen 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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