Rock Lee Calisthenics Workout Routine: Train like The Naruto Fan Favorite!

Last updated on September 4th, 2024 at 04:44 pm

Rock Lee is one of the most popular anime inspired workouts on the site.

Not to mention the fact that he’s also one of the most popular Naruto characters of all time as well…

So, naturally, we’re back to train like Rock Lee again!

We’ve already seen our original Rock Lee Inspired Workout, but now we’re going to be building this one out around calisthenics training using some methods that have absolutely transformed some of our members here at SHJ.

This one will be a fun one to not only have hit our Naruto Workout Placement Quiz, but also our unlimited access section for members who already picked up our Unofficial Naruto Workout Booklet as well!

Rock Lee Stats:

Real Name: Rock Lee

Height: Part One: 5’2-5’3 Part Two: 5’6 Blank Period: 5’8

Weight: 120 lbs.

Anime: Naruto

Powers: Yes

Lee’s height to weight ratio says nothing about his abilities and overall strength.

Although he’s only 120 lbs. we know damn well he can pack a serious punch!

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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Rock Lee Calisthenics 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.

Need Help Choosing The Best Naruto Inspired Workout?
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Rock Lee Calisthenics 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.

We’ve obviously already talked about Rock Lee here, but we’re still going to be jumping into his Wiki Fandom and discussing his powers and abilities again.

As I mentioned above: Lee is one of the most popular characters not only within our Naruto Inspired Workout Database, but also our overall Anime Workouts Database.

This is due to a number of different reasons, and I’m sure if you’re as much of an anime fanboy as I am you already know them all, BUT let’s jump right into his initial bio from his Wiki page:

Rock Lee is a shinobi of Konohagakure’s Lee clan and a member of Team Guy. Unlike most shinobi, he lacked the skills necessary to use ninjutsu or genjutsu. However, he overcomes those shortcomings by undergoing special training from Might Guy that would make him a taijutsu master while still a genin.

And moving down into his abilities section they tell us more about these “shortcomings” but begin to touch on why Lee is so beloved by the fanbase:

While in the Academy, Lee was looked down upon for his inability to use either ninjutsu or genjutsu. However, with the guidance and support of Might Guy, Lee conditioned himself into a superb ninja who relies exclusively on taijutsu. While originally very limited in even that skill, Lee proved to be a late bloomer by Part I: His greatly improved skill was evident when he defeated Sasuke Uchiha (a natural prodigy), posed a challenge against Gaara in the Chūnin Exams, and held his own against Kimimaro. As a chūnin, he was capable of defeating the legendary taijutsu master Chen, as well as destroy a meteorite by himself. By adulthood, he had advanced to the rank of jōnin.

They continue to expand on this by talking about his physical prowess.

This is where we really learn just how incredible Rock Lee is:

By age 13, Lee’s arduous training conditioned him into essentially a taijutsu master, showing great proficiency in the Strong Fist fighting style. His strength could unearth a massive tree root from the ground, and even though Sasuke could predict his moves with the Sharingan in their first fight, his body wasn’t fast enough to react to them. As per his training Lee has worn heavy ankle weights even in fights and became much faster when they’re removed, enabling him to become the first person ever to bypass Gaara’s Shield of Sand and strike him. As a chūnin, Lee learned to perform the Leaf Great Gale (木ノ葉大烈風, Konoha Daireppū). In the anime, due to Lee’s extensive training, he has shown to be able to run and fight even while unconscious or asleep, using nothing but pure muscle memory. As an adult, Lee is considered to be one of Konoha’s best taijutsu users.

We are NOT messing around, and definitely have our work cut out for us.

For this one I’m going to be pulling directly from our Assassin Calisthenics 90 Day System, which has literally even helped train new U.S. Marines, in order to get us in ninja shape like Lee.

So for this one you’re going to need to be prepared for insane intensity and progressive overload within your calisthenics training.

I even recommend plugging this one into our Academy’s Upgrade Tool to transform it into an 8-12 week routine with enforced progressive overload.

Either way, get ready for hard work like we see from Lee!

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Rock Lee Calisthenics Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be training to be STRONG and FAST like Lee, so we’ll have 3 days of high intensity calisthenics work and then another day devoted to a circuit test you want to progressively improve on and a final day devoted to ninja endurance work.

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.

Rock Lee Calisthenics Workout Routine: Sample Schedule

Monday: Lee Tribe Calisthenics Alpha

Tuesday: Shinobi Circuit Test

Wednesday: Lee Tribe Calisthenics Bravo

Thursday: Ninja Endurance Work

Friday: Lee Triple Calisthenics Charlie

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Rock Lee Calisthenics Workout Routine: Lee Tribe Calisthenics Alpha

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Push Ups

3×20

B. Jumping Lunges

3×20

C. L-Sit Hold

3×30 Seconds

Tri-Set Two:

A. Dips

3×15

B. Hanging Knee Raises

3×15

C. Half Burpees

3×10

Tri-Set Three:

A. Chin Ups

3×10

B. Sit Ups

3×20

C. Glute Bridges

3×10

Rock Lee Calisthenics Workout Routine: Shinobi Circuit 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).

You could even take on the “Lee” Benchmark Workout Test in there! 

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.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Shinobi Circuit Test: Complete For Time

Run 2 Miles

Complete 4 Rounds:

30 Push Ups

25 Double Unders

20 Sit Ups

15 Dips

10 Pull Ups

Rock Lee Calisthenics Workout Routine: Lee Tribe Calisthenics Bravo

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Wide to Close Push Ups

3×20

B. Wide to Close Air Squats

3×20

C. Superman Hold

3×30 Seconds

Tri-Set Two:

A. Tricep Extensions

3×12

B. Reverse Crunches

3x2o

C. Inch Worms

3×10

Tri-Set Three:

A. Pull Ups

3×10

B. Toes to Bar

3×20

C. Alternating Pistol Squats

3×10

Rock Lee Calisthenics Workout Routine: Ninja Endurance Work

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

Rock Lee Calisthenics Workout Routine: Lee Tribe Calisthenics Charlie

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Decline Push Ups

3×20

B. Box Jumps

3×10

C. Hollow Hold

3×30 Seconds

Tri-Set Two:

A. Plank to Push Ups

3×15

B. Bicycle Crunches

3×30

C. Flutter Kicks

3×50

Tri-Set Three:

A. Wide Grip Pull Ups

3×10

B. Wall Climbs

3×20

C. Plank Hold

3xFailure

Rock Lee Calisthenics 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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