Kinro Workout: Get Jacked Like The Dr. Stone Guard!

Last updated on August 10th, 2022 at 10:30 am

We’re jumping around in and out of some of our awesome characters from Dr. Stone to really build out our mini database.

We have a handful of Dr. Stone Inspired Workouts so far, ranging from popular characters to jacked characters, and Kinro deserves his spot next.

I originally wanted to bring Magma in first, but you guys insisted on Kinro, so here we are.

Although, don’t worry, we’ll still have Magma joining our Anime Workouts Database in the coming weeks.

And, ironically enough, neither of these two characters you guys have been requesting so much even made it onto our list of the most popular Dr. Stone characters.

Kinro Stats:

Real Name: Kinro

Height: 6′1

Weight: N/A

Anime: Dr. Stone

Powers: No

Kinro is actually quite tall; especially compared to male anime characters that we’ve seen.

Although he would be considered average among superheroes and even male celebrities, he’s only a handful of inches off of being considered a behemoth among anime characters.

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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Kinro 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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Kinro 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 Kinro and the way we’ll be building this routine out I’ll be pulling right from his Wiki Fandom page which starts with this for us:

Kinro is the elder brother of Ginro and the son of Tetsuken and Shirogane. Originally having served as one of the guards of Ishigami Village alongside Ginro, he quickly joined Senku as a member of the Kingdom of Science, serving as part of the Power Team’s Defense Division.

We can obviously see that a big portion of this routine will also be to build a muscular physique like Kinro has.

On top of that, when we make our way into his abilities section we learn more about what we’re working with.

Here’s how they break it down:

• Spearmanship: Kinro wields a spear and a buckler. For a time, the spearhead was gilded (as a bribe from Senku in order to let him into the village).
• Swordsmanship: For his second battle with the Empire of Might, he used a standard Japanese katana. He was shown to be highly proficient with using the blade. He later reverted back to using his trusty spear.
• Enhanced Physical Prowess: Kinro is one of the physically strongest members of Ishigami Village, rivaled only by Magma and Kohaku. Initially, he was hindered by his poor eyesight but after being given glasses does he overcome it. Kohaku’s brief power rating would place him above Ginro who has 100 battle points, but below Kohaku who has 1000 battle points, himself having 500 according to Kohaku – although this was given before his eyesight was taken care of.
• Enhanced Strength: Once given partly proper glasses to adjust his vision, he quickly overwhelms Magma, a man considered to be the physically strongest individual in the Ishigami Village.
• Enhanced Stamina: Kinro was tasked with maintaining electricity through spinning a hand-powered electrical generator along with his brother. They were to frequently do so until they were replaced by a water-powered mill. He was capable of taking a flurry of hits from Magma, then recovering and consequently beating the latter.

Now it’s clear we have our work cut out for us.

But the good news is that all of his abilities, and even his physique, are in right in line with one another when it comes to the way we’ll train to accomplish them.

So our goals for our Kinro Inspired Workout are:

• Kinro’s Muscular and Shredded Physique
• Kinro’s Enhanced Strength and Physical Prowess
• Kinro’s Enhanced Stamina

For this we’ll be training with a PPL Split combined with some endurance work and topped off with a fun circuit that I’ll explain better below.

If you want to scale it down you can, but you can also start off with the Beginner Behemoth Workout as well if you’d like.

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Kinro Workout Routine

Training Volume:

3-5 days per week

Explanation:

As I mentioned above we’ll be using a Push, Pull, Legs split and I’ll add in some extra core work and then a little endurance, plus a full day devoted to endurance and a final day tying it all together with a Guard Circuit Test that you can complete weekly, biweekly or monthly as you choose.

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Kinro Workout Routine: Sample Schedule

Monday: Kinro Pull Day

Tuesday: Guard Circuit Test

Wednesday: Kinro Push Day

Thursday: Kingdom of Science Endurance Work

Friday: Kinro Leg Day

Saturday: Active Rest or Optional Bonus Resources

Sunday: Rest Day

Kinro Workout Routine: Kinro Pull Day

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Barbell Bent Over Rows

4×15, 12, 10 8

High Cable Curls

3×12, 10, 8

Wide Cable Pulldowns

3×12, 10, 8

Preacher Curls

3×15, 12, 10

Straight Arm Pulldowns

3×15

Optional Core Work: 

Superman Hold

3×30 Seconds

Cable Crunches

3×20-30

Hanging Knee Raises with Twist

3×20-30

Kinro Workout Routine: Guard 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!)

Guard Circuit Test: Complete 3 Rounds for Time

50 Deadlift

40 Push Ups

30 Curl To Press

20 Chin Ups

10 Double Unders

Kinro Workout Routine: Kinro Push Day

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Incline Bench Press

4×15, 12, 10 8

Arnold Press

3×12, 10, 8

Tricep Cable Pushdowns

3×12, 10, 8

Upright Rows

3×15, 12, 10

Dips

3×15

Chest Flys

3×15, 12, 10

Tricep Overhead Extension

3×12

Kinro Workout: Kingdom of Science 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

Kinro Workout Routine: Kinro Leg Day

Warm Up: 

Walk/Jog

15-30 Minutes

Workout: 

Back Squats

4×15, 12, 10 8

Leg Press

3×12, 10, 8

Seated Calf Raises

3×12, 10, 8

Hamstring Curls

3×15, 12, 10

Leg Extensions

3×15

Optional Core Work: 

Hollow Hold

3×30 Seconds

Sit Ups

3×20-30

Lying Leg Raises with Hip Thrust

3×20-30

Kinro 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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