Last updated on October 19th, 2022 at 12:32 pm
Our Classroom Of The Elite Inspired Workouts have been growing on a weekly basis, and you guys continue requesting more and more characters to join them.
We have a lot of strong male characters, but I’m making sure to bring in a female character after every two or so males – so you can expect another one next week!
I also prioritized Koji, Kakeru and Ken before Rokusuke strictly because of popularity and requests – but clearly Rosusuke is JACKED and deserves his slot among our Anime Workouts.
Classroom Of The Elite, aside from having tons of strong male characters you guys request and less female characters, I will say that it definitely has a good variety of physiques to build workouts with, and allows us to therefore have a fun selection of training styles.
Rokusuke Kouenji Stats:
Real Name: Rokusuke Kouenji
Height: 5’11
Weight: N/A
Anime: Classroom Of The Elite
Powers: No
Rokusuke Kouenji is actually fairly tall compared to male anime characters we’ve seen, but he doesn’t quite make it into the realm of the behemoths we’ve had.
That said, we don’t get a specific weight for him, but we can guesstimate that it’s around 180-215 lbs. based on the amount of muscle mass he clearly has.
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.
Grab The Unofficial Classroom Of The Elite Workout Booklet and Unleash Your Inner Elite!
Rokusuke Kouenji 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 Anime Workout Placement Quiz Now!
Rokusuke Kouenji 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 Rokusuke Kouenji I’ll be pulling right from his Wiki Fandom to learn about how we’ll need to be building our workout routine.
Here’s how they start him off with his bio section:
Rokusuke Kōenji is one of the students of Class 1-D who comes from a well-known family of scholars. However, he ended up in Class-D for his egotistical behavior.
That doesn’t give us much to go on in terms of his physical fitness and our workout; but it does give us a brief background about his character in general.
If we move down into his abilities I’ll start with his academic abilities to further build out his lore and background a bit before discussing his physical abilities that will be the key driver of this workout:
Rokusuke is adept in his academics as he was able to score a passing grade on the mid-term. He was one of the few people who didn’t take and memorize the old test answers from Kikyō Kushida. According to Honami Ichinose, the leader of Class B, Rokusuke is one of the few students in Class D that should be watched out for, implying that he could be somewhat of a threat even to those of the advanced classes. However, his poor character is an impediment for his class, limiting his chances of demonstrating his true capabilities.
Again, not much to go on in terms of building out a workout routine, but we’re getting there, don’t worry.
Here’s how they break down his physical abilities:
As seen in Rokusuke’s physique, he is very athletic as it was shown in the first volume of the light novel, that he’s the fastest swimmer in his class, with a speed of 2.153 meters/second, which is considered to be on the tier of the World’s best swimmers needing the amalgamation of techniques, precision and considerable strength. After taunting Ken Sudō and almost getting into a brawl, Kiyotaka Ayanokōji remarked that if Ken had attacked him, Rokusuke would have retaliated and defended himself, hinting that he is a more than the average fighter but that has yet to be seen.
He has great speed and acrobatic skills as shown when he went ahead of his class in the forest by jumping from tree to tree in the survival test.
We already knew he was going to be strong and athletic, but there are a few takeaways here we can use in our workout.
We’ll need to include either swimming or other endurance work due to him being the fastest swimmer in class, and we’ll also need to tack on some calisthenics work within our weightlifting being that he also has acrobatic skills as well.
That means the goals for our Rokusuke Kouenji Inspired Workout are:
- Kouenji’s Massive Muscular and Shredded Physique
- Kouenji’s Considerable Strength and Endurance
- Kouenji’s Agility and Acrobatic Ability
For this one we’re going to be using weight training to achieve his muscular physique and agility, but I’ll also tack on calisthenics training and endurance work to cover his swimming ability and acrobat skills.
This one will be an intermediate to advanced level, but you can always scale it down a bit if you need to, or even start with our Beginner Behemoth Workout instead.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Rokusuke Kouenji Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’re going to be using a modified Bro-Split which will have us training 4 main lifting days built around our big four compound lifts but then including calisthenics, core and endurance work all built in. After your 4 days I’ll also be giving you a Class-D Circuit Test and additional endurance training resources to utilize. You can take the test weekly, biweekly or monthly as you see fit.
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.
Rokusuke Kouenji Workout: Sample Schedule
Monday: Egotistical Bench, Core, Cardio and Calisthenics
Tuesday: Egotistical Deadlift, Core, Cardio and Calisthenics
Wednesday: Class 1-D Circuit Test
Thursday: Egotistical Overhead Press, Core, Cardio and Calisthenics
Friday: Egotistical Back Squats, Core, Cardio and Calisthenics
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Rokusuke Kouenji Workout: Egotistical Bench, Core, Cardio and Calisthenics
Warm Up Cardio:
Walk/Jog/Swim
15-30 Minutes
Compound Lift:
Bench Press
4×15, 12, 10, 8
Accessory Work:
Chest Flys
3×12, 10, 8
Diamond Push Ups
3×30
Tricep Overhead Extension
3×12
Dips
3×10-15
L-Sit Hold
3×30-60 Seconds
Cable Crunches
3×20-30
Rokusuke Kouenji Workout: Egotistical Deadlift, Core, Cardio and Calisthenics
Warm Up:
Walk/Jog/Swim
15-30 Minutes
Compound Lift:
Deadlift
4×15, 12, 10, 8
Accessory Work:
Reverse Cable Flys
3×12, 10, 8
Wide Push Ups
3×30
Alternating Bicep Curls
3×12 each arm
Chin Ups
3×10-15
Hollow Hold
3×30-60 Seconds
Back Extensions
3×15-25
Rokusuke Kouenji Workout Routine: Class 1-D 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!)
Class 1-D Circuit Test: Complete 3 Rounds for Time
50 Jump Rope Skips
40 Sit Ups
50 Jump Rope Skips
30 Push Ups
50 Jump Rope Skips
20 Curl to Press
50 Jump Rope Skips
10 Wall Climbs
Rokusuke Kouenji Workout: Egotistical Overhead Press, Core, Cardio and Calisthenics
Warm Up:
Walk/Jog/Swim
15-30 Minutes
Compound Lift:
Overhead Press
4×15, 12, 10, 8
Accessory Work:
Barbell Shrugs
3×12, 10, 8
Decline Push Ups
3×30
Lateral Raises
3×12
Pull Ups
3×10-15
Superman Hold
3×30-60 Seconds
Hanging Knee Raises
3×20-30
Rokusuke Kouenji Workout: Egotistical Back Squat, Core, Cardio and Calisthenics
Warm Up:
Walk/Jog/Swim
15-30 Minutes
Compound Lift:
Back Squat
4×15, 12, 10, 8
Accessory Work:
Leg Press
3×12, 10, 8
Double Unders
3×30
Calf Raises
3×20
Glute Bridges
3×10-15
Plank Hold
3×30-60 Seconds
V-Ups
3×20-30
Rokusuke Kouenji Workout Routine: 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
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL CLASSROOM OF THE ELITE WORKOUT BOOKLET!
Over a Dozen Workouts for The Most Elite Students, Martial Artists, Swimmers, Track Stars, Intellectual Achievers, and Everyone In Between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
