Kiryu Setsuna Workout: Train like The Beautiful Beast of Kengan Ashura!

Last updated on July 24th, 2022 at 01:43 pm

Next up joining our Kengan Ashura Inspired Workouts is The Beautiful Beast: Kiryu Setsuna.

Setsuna, like other characters we’ve already seen [obviously], is insanely shredded.

But, one thing I like about Setsuna and his shredded physique is that he’ll allow us to bring in another calisthenics workout into our Kengan characters.

A lot of our fan-favorite Kengan characters are behemoths, so it’s a bit harder to bring in bodyweight training while trying to achieve their physiques.

That means he’ll also be a great addition to our Anime Workout Placement Quizzes, especially our calisthenics one!

Kiryu Setsuna Stats:

Real Name: Kiryu Setsuna

Height: 5’11

Weight: 165 lbs.

Anime: Kengan Ashura

Powers: Yes

Kiryu is fairly tall (if we compare him to other male anime characters), but I wouldn’t consider him one of our behemoths.

We have behemoths within our Anime Workouts Database that are just absurdly gigantic.

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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Kiryu Setsuna 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 Anime Inspired Workout?
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Kiryu Setsuna 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 Setsuna we’ll be pulling right from his Wiki Fandom page, which starts us off with this short bio section:

Kiryu Setsuna, also known as The Beautiful Beast, is a mysterious individual whose history is closely intertwined with Tokita Ohma’s. He was the affiliated fighter for the Koyo Academy Group during the most recent Kengan Annihilation Tournament. Two years after the Tournament, he suddenly reappears interacting with Gaoh Ryuki.

If we continue on we can also build on what we know of his abilities and fighting skills as well.

Here’s how they start his powers and abilities section:

Setsuna is a powerful and dangerous combatant, who was able to effortlessly defeat Ozu Toshio, an undefeated Kengan fighter, and later, onboard the S.S. Kengan, he easily defeated two of Metsudo’s Bodyguards, men who are renowned for their impressive strength. With his natural aptitude for martial arts, Kiryu has proven himself to be a skillful fighter, able to pressure people of Ohma and Kuroki Gensai’s level in battle.

Setsuna is also a noted prodigy in martial arts. While it takes normal people at least eight years to complete the training needed to use Rakshasa’s Palm, Kiryu managed to master it in only a year.

One thing I’ve learned about The SHJ Army after running SHJ for nearly a decade is that you guys love fighters.

You don’t necessarily always need or want to train in the martial arts portion, but you want to get in fighter shape.

That said, before I move onto discussing the overall goals of this workout, I do want to share a bit about Setsuna’s specific fighting style(s):

Koei Style: Setsuna uses the long-lost martial art revived by his master Taira Genzan. However, Genzan was only able to salvage two techniques before his death at Setsuna’s hands. Kiryu uses the Koei Style’s techniques very well, mastering them in a short time and even improving them, highlighting his fighting genius.

Niko Style: Before learning the Koei Style, Setsuna learned the Niko Style from The Other Niko. While not nearly as skilled in the style as Ohma is, he can combine its techniques with the Koei Style to compensate for his shortcomings and use the knowledge he has to counter Ohma’s techniques.

Fallen Demon: The secondary secret technique of the Niko Style is demonstrated only by Setsuna. This technique only activates whenever Kiryu is in a critical situation. It allows him to react to his opponents more quickly, letting him dodge and counter attacks that would otherwise land. However, due to the drawbacks of the technique, and the fact he’s used it too much, it causes him to see hallucinations of his ‘devil,’ Tokita Niko, still alive and taking the form of other people.

Artistically, the state has Kiryu’s face drawn in shadow, with narrow white eyes and an unnerving smile. His face is reminiscent of the twin theatre masks’ comedy mask.

We won’t actually be training around any of these specifically, but I do think they’re relevant to discuss to fully get the background of Setsuna as a character.

The priority goals of this workout are actually:

• Setsuna’s Shredded Physique
• Setsuna’s Strength, Speed & Fighter Stamina

And, as I mentioned earlier: we’ll be doing all of this with calisthenics training.

That means we’ll have a bunch of ab work in there for you guys as well.

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Kiryu Setsuna Workout Routine

Training Volume:

3-5 days per week

Explanation:

To train like Setsuna we’ll be doing 3 days of calisthenics training, a day of endurance work and a final day devoted to a fun challenge: The Fallen Demon Circuit Test, which I’ll actually be building for you guys to be able to complete it weekly as opposed to cycling it in and out biweekly or monthly.

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.

Kiryu Setsuna Workout: Sample Schedule

Monday: Koei Style Calisthenics A

Tuesday: Fallen Demon Circuit Test

Wednesday: Koei Style Calisthenics B

Thursday: Fighter Endurance Work

Friday: Koei Style Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Kiryu Setsuna Workout: Koei Style Calisthenics A

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Decline Push Ups

3×25

Air Squats

3×20

Sit Ups with Twist

3×20

Tricep Extensions

3×15

Pike Push Ups

3×10

Chin Ups

3×8

Kiryu Setsuna Workout: Fallen Demon 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!)

Fallen Demon Circuit Test: Complete 4 Rounds for Time

Run 400M

25 Push Ups

20 Jumping Lunges

15 Plank to Push Ups

10 Handstand Push Ups [against a wall]

Kiryu Setsuna Workout: Koei Style Calisthenics B

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Clap Push Ups

3×25

Alternating Pistol Squats

3×20

Hanging Knee Raises with Twist

3×20

Dips

3×15

Bodyweight Rows

3×10

Wide Pull Ups

3×8

Kiryu Setsuna Workout: Fighter 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

Kiryu Setsuna Workout: Koei Style Calisthenics C

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Close to Wide Push Ups

3×30

Bulgarian Split Squats

3×20

V-Ups

3×20

Plank to Push Ups

3×15

Lunges

3×10 each leg

Pull Ups

3×8

Kiryu Setsuna Workout: 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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