Kenpachi Workout Routine: Train like The Bleach Captain of the 11th Division!

Last updated on July 3rd, 2022 at 07:39 am

We’ve seen a handful of Bleach Inspired Workouts here at SHJ but somehow haven’t added Kenpachi to the list just yet.

The SHJ Army has now spoken and made it very clear through our request forms that he is a must!

While Kenpachi actually didn’t make it onto our list of the most popular Bleach characters, he DID come in at number seven among the most powerful Bleach characters of all time.

Which is likely one of the reasons you guys want him added so badly.

You know, on top of the fact that he’s badass and definitely has the physique to match.

His power level is so high that he’s going to make a great addition to our Workout Placement Quizzes as well.

Kenpachi Zaraki Stats:

Real Name: Kenpachi Zaraki

Height: 6’7 1/2

Weight: 198 lbs.

Anime: Bleach

Powers: Yes

Kenpachi is actually huge. His 6’7 1/2 makes him tower over the average male anime character we’ve seen.

Although I should note that he’s still much shorter than some of the behemoths we have lurking in our 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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Kenpachi Zaraki 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.

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Kenpachi Zaraki 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 Kenpachi Zaraki we’re going to be pulling right from his Wiki Fandom page.

They lead us off with a brief bio here:

Kenpachi Zaraki is the current captain of the 11th Division in the Gotei 13. He is the eleventh Kenpachi to hold the position. His first lieutenant was Yachiru Kusajishi and his current lieutenant is Ikkaku Madarame.

When we move into Kenpachi’s powers and abilities they lead with his amazing swordsmanship (as we could have expected).

Here’s what they have to say:

Master Swordsman: Due to the lawlessness of the Zaraki district, Kenpachi’s skill with his sword has been honed to essentially a masterful level, letting him strike multiple times with changes of attack type (from slash to pierce) without any difficulty. While still a child, his prowess was great enough to single-handedly kill hundreds of adult fighters and wound Retsu Unohana, the 1st Kenpachi, in battle. His unpolished skills, but immense might with his sword allow him to always fight with one hand free, only using both hands when facing opponents he feels will beat him otherwise, such as with Nnoitra and momentarily Ichigo. As the captain of the 11th Division, which specializes in sword fighting, he is among the most, if not the most, proficient swordsmen in all of Soul Society.

Kendō: Kenpachi possesses some knowledge and skill in Kendō, which Yamamoto forced him to learn before officially joining the Gotei 13, though the training only lasted a day out of fear that Zaraki would become too powerful. However, Kenpachi, who despises using skills and techniques learned from another source, only uses Kendō as a last resort.

From there they go on to talk about his incredible hand to hand combat, specialized combat, immense spiritual power and shunpo before getting into some of the abilities that we’ll be able to specifically utilize while building out this routine.

He has a long list of abilities we’ll be building this around, and his Wiki breaks them down here:

Supernatural Strength: Kenpachi possesses a very large degree of physical strength, most commonly displayed by his ability to push back his opponent’s attacks with a single arm, even if the opponent’s weapons and attacks are gigantic in size. He can carry three full-grown human corpses on his shoulders without any apparent effort. When Pernida Parnkgjas began warping and damaging his arm, Kenpachi ripped it off effortlessly.

Enhanced Speed: Prior to learning how to perform basic Shunpo, Kenpachi displayed deceptively fast physical speed for his size and build. Thanks to the tremendous raw strength in his legs, Kenpachi’s natural acceleration more than made up for his lack of Shunpo, allowing him to move fast enough to instantly close a huge gap of space between him and his opponent, and even seemingly disappear from sight. In battle, he can strike with incredible speed in rapid succession, making it highly difficult for his opponents to find an opening and counterattack. During his short battle with Byakuya, Kenpachi manages to keep up with his opponent’s incredibly fast Shunpo, a feat which shocked and impressed Byakuya.

Supernatural Endurance: His physical prowess is equally shown by his resilience. Kenpachi often ignores most of the injuries he sustains in battle, not suffering any debilitation despite having multiple slash wounds in his body and rarely any signs of pain (much like a berserker). He allowed himself to be stabbed during his fight with Tōsen just to grab Tōsen’s blade to dispel his Bankai’s effect. During his battle with Nnoitra, he suffered numerous slash wounds, even impaled and almost beheaded with no visual impairment of his fighting performance; Nnoitra noting most people would have already been dead by then. Even after receiving grievous injuries which left him in a comatose state, he healed enough to return to training only days later, showing a high recovery rate as well. Despite having his arm mangled by Pernida’s The Compulsory, Kenpachi still managed to nonchalantly hold his sword with that arm.

Clearly Kenpachi is extremely powerful and we have our work cut out for us.

So for this one we’re going to be building out a weight training routine to work around both Kenpachi’s strength and speed while also tacking on endurance work and even a Bleach Inspired Circuit to pull it all together.

So make sure your ready for weights, volume and intensity – because Kenpachi does not mess around.

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Kenpachi Zaraki Workout Routine

Training Volume:

5 days per week

Explanation:

For this one our three days of strength training and weighted circuit workout will work to enhance our strength and speed while the dedicated endurance day, mini-cardio work on our lifting days and the way we build our circuit will also help our endurance.

Want To Upgrade This Workout?

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Kenpachi Zaraki Workout Routine: Sample Schedule

Monday: Swordsman Push Day

Tuesday: Bleach Circuit Test

Wednesday: Swordsman Pull Day

Thursday: Kendo Endurance Work

Friday: Swordsman Leg Day

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Kenpachi Zaraki Workout Routine: Swordsman Push Day

Warm Up:

15-30 Minutes of Easy-Moderate Varied Cardio

Workout:

Quad-Set A:

A. Incline Dumbbell Bench Press

3×12-15

B. Incline Dumbbell Chest Flyes

3×10-12

C. Incline Dumbbell Hex Press

3×5-10

D. Diamond Push Ups

3xFailure

Quad Set B: 

A. Overhead Press

3×15

B. Hang Cleans

3×10

C. Upright Rows

3×10

D. Heavy Barbell Shrugs

3xFailure

Tri-Set A:

A. Tricep Overhead Cable Extension

3×15

B. Tricep Cable Pushdowns

3×10

C. Tricep Cable Kickbacks

3×12-15 each arm

Kenpachi Zaraki Workout Routine: Bleach 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!)

Bleach Circuit Test: Complete 3 Round For Time

Run 800M

40 Kettlebell Deadlifts

30 Push Ups

20 Kettlebell Wide to Close Squats

10 Pull Ups

Kenpachi Zaraki Workout Routine: Swordsman Pull Day

Warm Up:

15-30 Minutes of Easy-Moderate Varied Cardio

Workout:

Quad-Set A:

A. Deadlifts

3×10

B. Wide Grip Cable Pulldowns

3×12-15

C. Straight Arm Pulldowns

3×10

D. Chin Ups

3xFailure

Quad Set B: 

A. Bent Over Barbell Rows

3×10-15

B. Standing Cable Curls

3×10

C. Reverse Cable Extensions

3×10-15

D. Cable High Curls

3xFailure

Tri-Set A:

A. Sit Ups w/ Twist

3×30

B. Lying Leg Raises w/ Hip Thrust

3×30

C. Superman Hold

3×30 seconds

Kenpachi Zaraki Workout Routine: Kenpo 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

Kenpachi Zaraki Workout Routine: Swordsman Leg Day

Warm Up:

15-30 Minutes of Easy-Moderate Varied Cardio

Workout:

Quad-Set A:

A. Wide to Close Goblet Squats

3×16

B. DB Weighted Lunges

3×10 each leg

C. Weighted Glute Bridges

3×12

D. Double Unders

3×30

Quad Set B: 

A. Leg Press

3×15

B. Calf Raises on Leg Press Machine

3×15

C. Hamstring Kickbacks or Curls

3×12 each leg

D. Heavy Quad Extensions

3xFailure

Tri-Set A:

A. Cable Crunches

3×25

B. Hanging Knee Raises w/ Twist

3×20

C. Hollow Holds

3×30 seconds

Kenpachi Zaraki Workout Routine: Optional Alternative 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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