Our Naruto Inspired Workouts wouldn’t be complete without our Raikage.
You guys made it clear the first Raikage you want is A, the Fourth Raikage!
I can’t say I’m all that surprised by this considering A’s strength and physique, and I’m definitely excited to be able to build this one out.
Right off the bat I should tell you that we’re going to be training with weights for this one – so if you guys want calisthenics workouts you’ll want to head to the calisthenics database OR sort your favorite anime by training style within the mini databases of our Anime Workouts Database.
I know we have tons of members in our SHJ Army looking to train with bodyweight training, but I still have to stay true to the character’s powers, abilities and overall physique we’re building each routine around.
Either way, though, our Fourth Raikage will make a great addition to our Naruto Workout Placement Quiz.
Fourth Raikage Stats:
Real Name: A
Height: 6’5
Weight: 222 lbs.
Anime: Naruto
Powers: Yes
The Fourth Raikage is HUGE.
He doesn’t size up to some of the insanely tall characters floating around our Workout Database, but he is one of the tallest male anime characters we’ve seen when compared to the “normal” height ranges.
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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Fourth Raikage 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 Naruto Workout Placement Quiz Now!
Fourth Raikage 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 The Fourth Raikage we’re going to be pulling right from his Wiki Fandom page, which doesn’t lead us off with much information (but don’t worry, we’ll be expanding on it):
A is the Fourth Raikage of Kumogakure.
I told you it wasn’t much information…
Just to expand on this slightly before we move on into his powers and abilities I’ll be sharing a bit from his bio section as well:
A is the son of the Third Raikage, who groomed him for the position of the Fourth Raikage. At some point in the past, due to A not having a blood sibling who could be his tag-partner, try-outs consisting of young children were gathered in order to determine one, in keeping with a long-standing Kumogakure tradition of the Raikage having a tag-team partner. After many attempts, they found only one child who was able to successfully match A’s power and use the Lightning Release: Double Lariat on a training dummy.
As a result, that child was given the name “B”, and A stated that they would be brothers from that day on. He and B would eventually be teamed together on a mission with A’s cousin, the jinchūriki of the Eight-Tails. While on the mission, he told A that Killer B would need something to fill the void that would be created if he was chosen as the beast’s next jinchūriki.
When we then move into his powers and abilities we quickly learn we’ll have our work cut out for us to build this routine around both those AND his big muscular physique.
Here’s what they start with as his overall powers and abilities:
As the Fourth Raikage, A is an extremely powerful shinobi, being chosen as the Supreme Leader of the Allied Shinobi Forces, even after losing his dominant arm. His signature fighting style combines the elements of ninjutsu and taijutsu to form nintaijutsu. Using it, he could easily directly engage in battle with a tailed beast, defeat a fully transformed Jūgo, and overwhelm a Mangekyō Sharingan-wielding Sasuke.
And when they move into his physical prowess we learn even more.
One thing that definitely stands out about the Fourth Raikage is his speed and strength.
They break that down for us here:
A is naturally quite fast, able to intercept an opponent before they realise he has approached them. Until Naruto Uzumaki, A proclaimed to be the world’s fastest shinobi since Minato Namikaze’s death. A also possesses an enormous amount of strong chakra, comparable to that of a tailed beast, according to Karin.
A has enormous physical strength. Using only a single hand, he can lift a massive, two-handed barbell; smashing through walls; severing one of the Eight-Tails’ horns; and breaking through Susanoo, an “absolute defence”. While possessing powerful and extremely fast punches, A prefers to use wrestling-style moves rather than standard taijutsu, such as powerbombs, backhanded chops, take-downs, and leg drops.
A inherited his father’s immense durability, having survived being transported by Mabui’s Heavenly Transfer Technique unharmed. His pain tolerance is high as well, as he didn’t even flinch from cutting off his own arm to keep the black flames of Amaterasu from spreading.
A’s powers go much further than that, including his Nature Transformation and much more.
But, for the sake of keeping this one to research we’re going to be keeping it to powers and abilities we can really work around for this workout.
For this you’ll need to be ready to train with weights and at a high intensity, but you’ll be able to scale down to your level to work your way up to A’s Fourth Raikage!
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Fourth Raikage Workout Routine
Training Volume:
4-5 days per week
Explanation:
In order to get muscular, strong and fast like A, we’re going to be training using a “Bro-Split” that focuses on four days of weight training, each built off of one of the big compound lifts (Bench, Squat, OHP, Deadlift) and then accessory work around those. On top of that I’ll include a circuit test built around A, which will be our Fourth Raikage Circuit Test that we’ll use either weekly, biweekly or monthly.
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Fourth Raikage Workout: Sample Schedule
Monday: Supreme Leader Chest and Triceps
Tuesday: Supreme Leader Legs and Core
Wednesday: Fourth Raikage Circuit Test
Thursday: Supreme Leader Back and Biceps
Friday: Supreme Leader Shoulders and Core
Saturday: Rest Day or Super Ghost Circuit Test
Sunday: Mandatory Rest Day
Fourth Raikage Workout: Supreme Leader Chest and Triceps
Warm Up:
10-20 Minute Incline Walk (or Jog)
Compound Movement:
Bench Press
5×15, 12, 10, 8, 5
Accessory Work:
Incline Dumbbell Press
3×12, 10, 8
Skull Crushers
3×12, 10, 8
Incline Chest Flys
3×10
Cable Pushdowns with Rope
3×10
Dips
4×10
Optional Raikage Endurance Work:
30-60 Minutes of Optional Varied Cardio
Fourth Raikage Workout: Supreme Leader Legs and Core
Warm Up:
10-20 Minute Incline Walk (or Jog)
Compound Movement:
Squat (Back, Goblet or Hack)
5×15, 12, 10, 8, 5
Accessory Work:
Leg Press
3×12, 10, 8
Glute Bridges
3×12, 10, 8
Hamstring Curls
3×10
Quad Extensions
3×10
Hanging Knee Raises with Twist
3×30
Cable Crunches
3×30
Optional Raikage Endurance Work:
30-60 Minutes of Optional Varied Cardio
Fourth Raikage Workout Routine: Fourth Raikage 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!)
Fourth Raikage Circuit Test: Complete 4 Rounds
30 KB Deadlifts
25 Push Ups
20 KB Swings
15 Dips
12 KB Upright Rows
8 Pull Ups
Fourth Raikage Workout: Supreme Leader Back and Biceps
Warm Up:
10-20 Minute Incline Walk (or Jog)
Compound Movement:
Deadlift
5×15, 12, 10, 8, 5
Accessory Work:
Bent Over Rows
3×12, 10, 8
Preacher Curls
3×12, 10, 8
Wide Pulldowns
3×10
Wide Grip Cable Rows
3×10
Chin Ups
4×10
Optional Raikage Endurance Work:
30-60 Minutes of Optional Varied Cardio
Fourth Raikage Workout: Supreme Leader Shoulders and Core
Warm Up:
10-20 Minute Incline Walk (or Jog)
Compound Movement:
Overhead Press
5×15, 12, 10, 8, 5
Accessory Work:
Barbell Shrugs
3×12, 10, 8
Shoulder DB Front Raises
3×12, 10, 8
Upright Rows
3×10
Alternating DB Snatches
3×10
Hanging Leg Raises
3×30
Sit Ups with Twist
3×30
Optional Raikage Endurance Work:
30-60 Minutes of Optional Varied Cardio
Fourth Raikage Workout Routine: Optional Additional Training Resources
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)
HIIT 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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