Kuroki Gensai Workout: Train like The Powerful Kengan Ashura Fighter!

Last updated on July 24th, 2022 at 01:16 pm

We are bringing in one of the most powerful Kengan Ashura characters there is.

We’ve already seen some insanely strong Kengan Ashura characters within our Kengan Ashura Inspired Workouts, but Kuroki Gensai has still defeated even Fang!

We’re not going to be able to become as strong as Kuroki with just one workout routine, but I do want to make a point to tell you that we’re going to be training our butts off to get as close as we possibly can.

But, don’t worry, it will still be scalable if you need to take it down a notch or so.

Kuroki is going to be an awesome addition to our Anime Workout Placement Quiz.

Kuroki Gensai Stats:

Real Name: Kurokai Gensai

Height: 6′

Weight: 212 lbs.

Anime: Kengan Ashura

Powers: Yes/No

Kuroki Gensai is actually fairly tall when compared to the average male anime character.

I wouldn’t consider him to be up there with our behemoths within The Anime Workouts Database, but he’s not that far off, either.

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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Kuroki Gensai 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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Kuroki Gensai 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 how we’re building this one out I’m going to be pulling right from Kuroki Gensai’s Wiki Fandom page.

They give us an initial bio, stating:

Kuroki Gensai, also known as The Devil Lance, is a renowned assassin in the criminal underworld and the affiliated fighter for Motorhead Motors in the Kengan Annihilation Tournament.

From there we can dive directly into his “Powers and Abilities” section.

To start the section they lead with this:

A master karateka of the Kaiwan Style, Kuroki Gensai is an extremely powerful combatant, having defeated many renowned and powerful opponents. The High Priest of the Daisen Temple remarked that Kuroki was the avatar of a Wisdom King, adding that he had never seen anyone as powerful as him in his 105 years of life. In the Kengan Annihilation Tournament, Kuroki took out many powerful opponents, such as Kiryu Setsuna, en route to the finals, while sustaining minimal injuries, and handed the previously undefeated “King of the Kengan Matches” Kanoh Agito his first and only loss.

Yes, you read that last line right!

Kuroki Gensai even defeated Kanoh Agito.

From there his Wiki Fandom goes on to say:

Thanks to his sheer skill and foresight, Kuroki’s defenses are nearly impenetrable. In fact, throughout the Kengan Annihilation Tournament, Gensai only ever took damage either deliberately, or when his opponent abruptly grew more powerful (as was the case with Kanoh Agito and Mikazuchi Rei), the sole exception being Ohma’s use of Demonsbane.

He is extremely knowledgeable in the realm of martial arts, thanks to having known and befriended many distinguished masters of famous martial arts throughout his life. As such, he is aware of the weaknesses in these styles and is able to exploit them throughout the tournament to counter his opponents actions.

Kuroki is also noted to be able to perform the impossible, such as when he reset his dislocated elbow using centrifugal force. He is a man who has reached the pinnacle of martial arts and put it into practice, “using the right technique, at the right moment”.

Kuroki has also demonstrated a level of proficiency with regards to artistry—most notably in sculpting, showcasing his masterful precision and powerful physical abilities by carving an intricate sculpture of a Deva against a tall rock face with his own hands.

And, finally, they also give us some more information on his Kaiwan Style:

Thanks to the extreme conditioning of the Kaiwan Style, Kuroki possesses hands that are as tough as steel and fingers that are capable of punching through solid steel. His joints are also extremely strong and durable; they are at times solid enough to be used as a spear. To instantaneously break his fingers is nigh-impossible.

So for this one we’re actually going to be training around:

1. Kuroki’s Muscular Physique
2. Immense Strength
3. Immense Speed
4. Fighter/Assassin Body Control

That means while we will be training with weights to build the jacked aesthetic we see Kuroki with, which will also help with immense strength and speed, but I’ll also be including some calisthenics and holds/core to really emphasize the fighter body control Kuroki has as well.

Be ready for high volume and intensity, but don’t be afraid to scale if needed.

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Kuroki Gensai Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’re going to be training 4 days a week with weights (high intensity) and some calisthenics/holds for core and body control, and then I’ll also include a Kaiwan Style Circuit Test for you to include weekly, biweekly, or monthly. On days/weeks you don’t include the test I’ll also have endurance work you can sub for it.

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.

Kuroki Gensai Workout Routine: Sample Workout Schedule

Monday: The Devil Lance Chest and Triceps

Tuesday: The Devil Lance Legs and Core

Wednesday: Kaiwan Style Circuit Test

Thursday: The Devil Lance Shoulders and Core

Friday: The Devil Lance Back and Biceps

Saturday: Active Rest

Sunday: Rest Day

Kuroki Gensai Workout Routine: The Devil Lance Chest and Triceps

Warm Up: 

10-30 Minutes of Varied Cardio

Quad-Set A:

A. Incline Dumbbell Bench Press

4×12

B. Incline Dumbbell Chest Flys

4×10

C. Incline Dumbbell Hex Press

4×15

D. Decline Push Ups

4xFailure

Quad-Set B:

A. Skull Crushers

4×12

B. Cable Tricep Pushdowns

4×10

C. Cable Tricep Overhead Extension

4×15

D. Cable Kickbacks

4×12 each arm

Kuroki Gensai Workout Routine: The Devil Lance Legs and Core

Warm Up: 

10-30 Minutes of Varied Cardio

Tri-Set A:

A. Goblet Squats

4×12

B. Goblet Lunges

4×10 each leg

C. Cable Pullthroughs

4×15

Tri-Set B:

A. Leg Press

4×12

B. Leg Press Calf Raises

4×10

C. Glute Bridges

4×15

Tri-Set C:

A. Sit Ups

4×20

B. Hanging Knee Raises with Twist

4×20

C. L-Sit Hold

4×30 seconds

Kuroki Gensai Workout: Kaiwan Style 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!)

Kaiwan Style Circuit Test: Complete 3 Rounds For Time

30 Clap Push Ups

25 Kettlebell Swings

20 Double Unders

15 Dips

10 Pull Ups

Kuroki Gensai Workout Routine: The Devil Lance Shoulders and Core

Warm Up: 

10-30 Minutes of Varied Cardio

Tri-Set A:

A. Overhead Press

4×12

B. Dumbbell Front Raises

4×10

C. Push Ups

4×25

Tri-Set B:

A. Hang Cleans

4×12

B. Lateral Raises

4×10

C. Barbell Shrugs

4×15

Tri-Set C:

A. Weighted Sit Ups with Twist

4×20

B. Hanging Leg Raises

4×20

C. Plank Hold

4×60 seconds

Kuroki Gensai Workout Routine: The Devil Lance Back and Biceps

Warm Up: 

10-30 Minutes of Varied Cardio

Quad-Set A:

A. Dumbbell Deadlifts

4×12

B. Dumbbell Shrugs

4×20

C. Dumbbell Bent Over Rows

4×15 each arm

D. Wide Pull Ups

4xFailure

Quad-Set B:

A. Heavy Hammer Curls

4×6 each arm

B. Alternating Dumbbell Curls

4×10 each arm

C. Light Cable High Curls

4×10

D. Wide to Close Push Ups

4xFailure

Kuroki Gensai Workout: Optional 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

Kuroki Gensai Workout: Optional 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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