Itachi Uchiha Workout Routine: Weight Training like an Anti-Villain!

Last updated on February 21st, 2022 at 07:42 am

Itachi Uchiha, along with Naruto and some other Uchiha characters, is one of the most popular characters among our Naruto Inspired Workouts.

And just to be clear, I’m saying that because Itachi is already in our Workout Database, and has been for a long time.

Our original Itachi Uchiha Inspired Workout was built around intense calisthenics training, and this time we’re going to go back in and build one around weight training for all you members of the SHJ Army that are heading back into the gym.

Itachi came in as the number one among the most popular Naruto characters of all time, as well as coming in at number nine among the most powerful Naruto characters as well.

And that’s just to name two of the many lists he has topped here at SHJ.

Itachi Uchiha Stats:

Real Name: Itachi Uchiha

Height: 5’8

Weight: 128 lbs.

Anime: Naruto

Powers: Yes

While your first thought would be that Itachi is short, he’s actually quite tell when compared to other male anime characters we’ve seen.

Although he is definitely dwarfed by some of the behemoths we have within 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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Itachi Uchiha 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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Itachi Uchiha 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.

Even though we’ve already learned about Itachi Uchiha and his abilities and background in previous articles, we’re still going to be breaking it down a bit more here by using his Wiki Fandom page.

Here’s how they lead us off:

Itachi Uchiha was a shinobi of Konohagakure’s Uchiha clan who served as an Anbu Captain. He later became an international criminal after murdering his entire clan, sparing only his younger brother, Sasuke. He afterwards joined the international criminal organisation known as Akatsuki, whose activity brought him into frequent conflict with Konoha and its ninja — including Sasuke who sought to avenge their clan by killing Itachi. Following his death, Itachi’s motives were revealed to be more complicated than they seemed and that his actions were only ever in the interest of his brother and village, making him remain a loyal shinobi of Konohagakure to the very end.

From there we can move down into his powers and abilities section, which leads off with information about his overall abilities and power level:

Even within the famed and battle-adept Uchiha clan, Itachi was a genius of such talent, he consistently showed prowess well-beyond his years, effortlessly learning new jutsu from simple observation, and rising rapidly through the ninja ranks. His prowess rivalled Shisui Uchiha, who was well-regarded as the strongest Uchiha of their time. He was highly proficient in all three main ninja skill sets and gained praise from allies and foes alike; Orochimaru, one of the Sannin, openly admitted Itachi was stronger than he was. Obito revealed that despite being weakened from illness and Sasuke having absorbed Orochimaru’s power, Itachi could have killed Sasuke during their battle if he wanted to. Even when restraining himself, a team of jōnin were still pushed to their limits against Itachi.

Next up is his physical abilities and overall chakra.

This is going to be one of the biggest parts that we use towards building out our new workout.

Here’s what they tell us about Itachi:

As an Uchiha, Itachi’s chakra was naturally strong, it is unknown how his actual reserves were affected by his terminal illness. Just three uses of his Mangekyō Sharingan in a single day made him unable to use his Sharingan and he would require significant rest afterwards to regain his strength. This also prevented him from participating in prolonged battles. Itachi had very refined chakra control, however, which compensated for this, even able to perform his techniques with one-handed seals.

Although not his preferred method of combat, Itachi was very skilled with taijutsu – enough to easily defeat three members of the Konoha Military Police Force at the age of 11. He had exceptional speed and reflexes, able to compete with Shisui, who was well-famed for his own speed. His quickness was particularly noted with his hand movements, able to make hand seals too fast to be perceived normally; even skilled Sharingan-users had difficulty following him. His speed could move great distances in an instant as if by displacing himself, giving his opponent little chance to react or initiate a counter-attack. Itachi also showed remarkable fortitude. Despite spending years afflicted with a crippling disease, he was able to maintain his composure at all times and still battle at near-perfect form. Itachi set the record for completing the Forest of Death in his Chūnin Exams while still 9 years old, at 5 hours and 37 minutes, while taking the exams solo. He could use chakra to enhance his strikes.

For this one we need to acknowledge that Itachi is lean and toned, extremely fast, naturally strong and one of the most overall powerful characters in all of Naruto.

We are going to be training using weights for this one, but we’re going to center that around becoming lean and ripped while increasing speed, strength and endurance.

In order to do that I’ll be building this one out around intensity using weights and supersets.

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Itachi Uchiha Workout Routine

Training Volume:

5+ days per week

Explanation:

For this one we’re going to be training with high intensity using supersets and full body training to tone up and build strength, toning and speed all at the same time. We’ll also have a circuit test that you can test your skills with weekly, biweekly, or even every month. On top of that we’ll also have one day devoted entirely to Ninja endurance.

Want To Upgrade This Workout?

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Itachi Uchiha Workout Routine: Sample Workout Schedule

Monday: Sharingan Full Body A

Tuesday: Konohagakure’s Uchiha Circuit Test

Wednesday: Sharingan Full Body B

Thursday: Ninja Endurance Work

Friday: Sharingan Full Body C

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Itachi Uchiha Workout Routine: Sharingan Full Body A

Warm Up:

800M Jog

Workout:

Superset One:

A. Dumbbell Incline Bench Press

3×10

B. Dumbbell Skull Crushers

3×10

Superset Two:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×10

Superset Three:

A. Cable Rows

3×10

B. Standing Alternating Dumbbell Curls

3×10 each arm

Superset Four:

A. Arnold Press

3×10

B. Kettlebell Swings

3×10

Itachi Uchiha Workout Routine: Konohagakure’s Uchiha 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!)

Konohagakure’s Uchiha Circuit Test: Complete 21-15-9

Complete 3 Rounds of Descending Reps:

Round One: 21 Reps Each Movement

Round Two: 15 Reps Each Movement

Round Three: 9 Reps Each Movement

Movements: 

Sit Ups

Thrusters

Push Ups

Itachi Uchiha Workout Routine: Sharingan Full Body B

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Flyes

3×10

B. Cable Pushdowns

3×10

Superset Two:

A. Goblet Squats

3×10

B. Seated Calf Raises

3×10

Superset Three:

A. Wide Grip Pulldowns

3×10

B. Chin Ups

3×10

Superset Four:

A. Standing Dumbbell Front Raises

3×10

B. Hanging Leg Raises

3×20

Itachi Uchiha Workout Routine: Ninja Endurance 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

Itachi Uchiha Workout Routine: Sharingan Full Body C

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Dips

3×15

B. Seated Dumbbell Overhead Extension

3×10

Superset Two:

A. Hamstring Curls

3×10

B. Quad Extensions

3×10

Superset Three:

A. Deadlifts

3×10

B. Hammer Curls

3×10 each arm

Superset Four:

A. Upright Rows

3×10

B. Sit Ups

3×20

Itachi Uchiha Workout Routine: Bonus 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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