Kokushibo Workout Routine: Train like The Demon Samurai from Demon Slayer!

Last updated on October 26th, 2021 at 11:47 am

We haven’t added to our Demon Slayer Inspired Workouts in a while and I just finished watching some episodes of the Mugen Train Arc and decided it was time to get back to it!

And now it’s time for another demon to join our ranks.

We’ve seen him on a few lists here at SHJ, and we’ve even already had his brother’s workout: our Yoriichi Tsugikuni Inspired Workout.

It’ll be nice to have both brothers within our Demon Slayer Workout Placement Quiz, both coming in on demon and Demon Slayer opposite sides!

And both brothers also come in within the top three most powerful Demon Slayer characters of all time as well.

Kokushibo Stats:

Real Name: Kokushibo

Height: 6’3

Weight: 205 lbs.

Anime: Demon Slayer

Powers: Yes

Kokushibo is actually quite tall compared to most anime male characters we’ve seen.

Even if he is dwarfed by some other behemoths in the Anime Workouts Database.

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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Kokushibo 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 Demon Slayer Inspired Workout?
Take The Demon Slayer Workout Placement Quiz Now!

Kokushibo 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 learn more about Kokushibo we’re going to be pulling right from his Wiki Fandom page, starting with a decent sized bio they share with us here:

Kokushibo is a major supporting antagonist of Demon Slayer: Kimetsu no Yaiba. He is a demon affiliated with the Twelve Kizuki, holding the highest position, Upper Rank One.

Over four centuries ago during the Sengoku Era, Kokushibo was a human by the name of Michikatsu Tsugikuni, a former Demon Slayer and the older twin brother of Yoriichi Tsugikuni.

Kokushibo is also the ancestor of Muichiro Tokito and Yuichiro Tokito and the one responsible for turning Zenitsu Agatsuma’s senior, Kaigaku into a demon and joining the Twelve Kizuki.

From there we can move onto his overall abilities section.

The Demon Slayer Wiki Fandom does a great job of giving a large chunk description for our favorite characters overall abilities before breaking down specifics after.

Here’s what they tell us about Kokushibo:

Overall Abilities: Kokushibo was an extraordinarily powerful demon, proven to be the strongest of the Twelve Kizuki and the second strongest demon in the series, just behind Muzan Kibutsuji. As one of the oldest demons in the series, he had battled numerous Demon Slayers and obtained vast experience and knowledge of combat. He was able to easily decipher the techniques and skills of at least two Hashira and overwhelm them in battle. As a Breath Style user, he possessed tremendous levels of strength and reflexes that were further enhanced by his demon physiology.

These overall abilities and skills allowed Kokushibo to defeat two Hashira with minimal effort and then fight against both Sanemi and Gyomei, the latter of which was considered to be the most powerful Demon Slayer in the Demon Slayer Corps. Even when Gyomei and Sanemi awakened their Demon Slayer Marks, which increased one’s physical abilities way above their normal limit, he was still capable of holding his own against the both of them simultaneously.

When he started using his more of his power, Kokushibo managed to overwhelm both Gyomei and Sanemi, both of whom were boosted by their Demon Slayer Marks. As a testament to his might, it ultimately took a combo of attacks from Gyomei, Sanemi, Muichiro and Genya to even land a significant injury on him. In the end, Kokushibo’s loss was mostly a result of his sudden choice to stop regenerating and began crumbling due to realizing his mistake, rather than the skills of his opponents.

As I mentioned about Kokushibo came in within the top three most powerful characters, which also brings him in at number two among the most powerful demons in Demon Slayer, just behind Muzan himself.

He didn’t quite make it onto our list of the most popular Demon Slayer characters of all time, but that could change – and wouldn’t be totally out of the ordinary for a villain to make the most popular lists.

Along with his abilities such as: unlimited stamina and endurance, immense strength, speed and reflexes, durability and regeneration, Kokushibo also has his Demon Slayer Mark!

Here’s what they say about that:

Demon Slayer Mark: A special Mark worn by certain “awakened” Demon Slayers that resembles demon crests. Its specific abilities are unknown, but what is know is that it drastically improves the abilities of the Demon Slayer, making them much stronger, faster and able to react quicker than what they can achieve normally, though at the cost of being cursed to die at the age of 25. As a demon, not only was Kokushibo no longer bound by the curse, but the Mark’s abilities were enhanced even further than when he was a human.

You can see why he insanely powerful…

So for this one we’re going to be training with a ton of intensity by using a routine similar to his brother’s, but with a demon style twist to it!

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Kokushibo Workout Routine

Training Volume:

5 days per week

Explanation:

For the actual weightlifting portion of this we’re going to be training like Kokushibo’s brother, another swordsman and possibly the most powerful character in all of Demon Slayer, and then I’ll be swapping the warm up for added endurance work, and adding in some flair with our Twelve Kizuki Circuit Test and extra demon endurance training.

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Kokushibo Workout Routine: Sample Schedule

Monday: Demon Swordsman Leg Day

Tuesday: Twelve Kizuki Circuit Test

Wednesday: Demon Swordsman Push Day

Thursday: Unlimited Stamina Demon Training

Friday: Demon Swordsman Pull Day

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Kokushibo Workout Routine: Demon Swordsman Leg Day

Warm Up:

Complete 10-30 Minutes of Varied Cardio

Workout:

Quad-Set A:

A. Goblet Squats

3×12

B. Weighted Lunges

3×10 each leg

C. Cable Pullthroughs

3×12

D. Box Jumps

3xFailure

Quad Set B: 

A. Leg Press

3×12

B. Calf Raises on Leg Press Machine

3×12

C. Hamstring Kickbacks or Curls

3×12 each leg

D. Quad Extensions

3xFailure

Tri-Set A:

A. Cable Crunches

3×20

B. Hanging Knee Raises

3×20

C. Hollow Holds

3×30 seconds

Kokushibo Workout Routine: Twelve Kizuki 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).

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!)

Twelve Kizuki Circuit Test: Complete 2 Rounds for Time

25 Pull Ups

50 KB Deadlifts @90

50 Push Ups

50 KB Swings @72

50 Floor Wipers

50 KB Clean and Press @35

50 Air Squats

25 Pull Ups

Rest 1-5 Minutes as Needed

Kokushibo Workout Routine: Demon Swordsman Push Day

Warm Up:

Complete 10-30 Minutes of Varied Cardio

Workout:

Quad-Set A:

A. Incline Dumbbell Bench Press

3×12

B. Incline Dumbbell Chest Flyes

3×12

C. Incline Dumbbell Hex Press

3×12

D. Diamond Push Ups

3xFailure

Quad Set B: 

A. Overhead Press

3×12

B. Hang Cleans

3×12

C. Upright Rows

3×12

D. Barbell Shrugs

3xFailure

Tri-Set A:

A. Tricep Overhead Cable Extension

3×12

B. Tricep Cable Pushdowns

3×12

C. Tricep Cable Kickbacks

3×12 each arm

Kokushibo Workout Routine: Unlimited Demon Stamina Training

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

Kokushibo Workout Routine: Demon Swordsman Pull Day

Warm Up:

Complete 10-30 Minutes of Varied Cardio

Workout:

Quad-Set A:

A. Deadlifts

3×12

B. Wide Grip Cable Pulldowns

3×12

C. Straight Arm Pulldowns

3×12

D. Chin Ups

3xFailure

Quad Set B: 

A. Bent Over Barbell Rows

3×12

B. Standing Cable Curls

3×12

C. Reverse Cable Extensions

3×12

D. Cable High Curls

3xFailure

Tri-Set A:

A. Sit Ups

3×20

B. Lying Leg Raises

3×20

C. Superman Hold

3×30 seconds

Kokushibo 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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