Kaioh Dorian Workout: Train like The Baki Death Row Inmate!

You guys have made it extremely clear you want some more characters added to our Baki Inspired Workouts.

Dorian is one of my favorite characters from the Most Evil Death Row Convicts Saga – especially in our Netflix Baki Series.

We have some extremely powerful Baki characters and Dorian is one of them, but not even strong enough to make it onto our list of the most powerful Baki characters…

Which tells you something about the power level we’re dealing with among Baki characters.

If we made the list based on just the Baki Netflix Series then Dorian would have for sure made the list, but some of the manga characters and characters that have not yet made it into the newer anime pushed him down a bunch.

Kaioh Dorian Stats:

Real Name: Kaioh Dorian

Height: 6’8

Weight: 286 lbs.

Anime: Baki

Powers: Yes

Kaioh Dorian is a monster.

He is definitely considered a behemoth among the other male anime characters inside our Anime Workouts Database.

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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Kaioh Dorian 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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Kaioh Dorian 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 Kaioh Dorian and his power level and background to know how to build out our routine I’ll be pulling right from his Wiki Fandom page which starts us off with a decent bio section:

Kaiou Dorian, sometimes romanized as Kaiou Durian, is a fictional character from anime and manga series of Baki the Grappler. He is one of the five escapees who tracks down Tokyo’s fighters. He escaped from Algardos prison after being hanged. He is a practitioner of Chinese Kenpo and the first Western man in history to attain the Kaiou title.

When we move down into his abilities section they have a TON of information for Dorian.

They start off with telling us about his legendary abilities:

Dorian is a legendary Chinese Kenpo fighter. His large body made him immensely strong. He could kick a barrel that Kiyosumi Katou could barely dodge. Besides martial arts he also knows a form of hypnosis to cloud his opponents’ senses and allows Dorian to defeat them. With that skill, he performs to put his opponent into a hypnotic state that makes the opponent think he is more powerful than him, but in reality he is a lot weaker. However, his hypnosis can be countered if the opponent is so experienced that their envisioned outcome is the true outcome and aligns with reality, or if they realize they’re in a trance because the fight became too easy for them, just like during his battle with Doppo Orochi.

From there they go on to discuss his Chinese Kempo even more:

As a Chinese Kempo master, Dorian has been shown to use a few well known Chinese Kempo techniques. At the gasoline ambush at Mitsunari’s manor, Dorian recovers from his own gasoline attack with a handstanding kick from a lying down position, visually similar to the technique used in the Chinese Northern Praying Mantis Style. During his fight with Katou, he used a move that seems to be quite similar to Sunkei, the technique that Kaiou Retsu uses, but instead of a punch, Dorian did it with a palm strike and it seemed to be weaker than original, since it did not manage to knock Katou out completely. In the same fight, as he brutalizing Katou, Dorian performed a devastating Chinese Kempo lift kick at very close range, This same kick technique can be seen using by the other Kaiou during the Raitai Tournament.

He was the first Western Kaiou who even Retsu’s master; Ryuu Kaiou, held in high regard, and was strong enough to dig a large tunnel in rock with his bare hands. This feat became a legend in their temple, and the tunnel that Dorian dug was even closed behind hard doors. Come the present, he’s still a threat but his life of crime and over-reliance on under-handed tactics have deteriorated to the point at which Doppo easily beats the so-called Kaiou when he figures out his tricks.

On top of that they mention and give us a bit of a breakdown of his use of tools and weapons with his fighting:

Of all the five convicts, he is most notable for using a wide variety of tools during fights, such as flammable materials and lightweight wire. During a fight with Katou, he covered his hands with grease and then rolled them in broken glass. When Doppo Orochi punched and destroyed his jaw, Dorian used his teeth as a makeshift projectile. He can store many weapons in his stomach, such as grenade or acid bottle. He also has a bomb in his wrist. Dorian is also good in using dirty tricks: he threw his boot to distract Katsumi Orochi and kicked him; he pretended to cry and distracted Kaiou Retsu; during his first fight with Doppo, lowered his guard to cut off his arm.

After that they mainly talk about his durability and ability to take damage, but we won’t really be using much of that to build our workout.

We do however need to make sure we keep his overall mass in mind while training.

That means our goals for our Kaioh Dorian Inspired Workout are:

• Dorian’s Massive Muscles and Aesthetic
• Dorian’s Speed and Strength
• Dorian’s Body Control and Endurance

We’re working around a massive and extremely strong character here so we will be building this around an intermediate to advanced level of training – so if you want to scale down a bit and start with our Beginner Behemoth Workout that would be a good idea for beginners.

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Kaioh Dorian Workout Routine

Training Volume:

5-6 days per week

Explanation:

For this one we’re going to be training with weights five days a week and then adding in HIIT circuits, endurance work and extra core work on top of certain days for a full split. I’ll also be giving you guys an Inmate Circuit Test, which will be a prison inspired circuit workout, that you can complete weekly, biweekly or monthly.

Want To Upgrade This Workout?

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Kaioh Dorian Workout Routine: Sample Schedule

Monday: Chest and Endurance Work

Tuesday: Legs and Core

Wednesday: Biceps, Triceps and HIIT Workout

Thursday: Shoulders and Core

Friday: Back and Endurance Work

Saturday: Optional Bonus Inmate Circuit Test (Prison Circuit)

Sunday: Rest Day

Kaioh Dorian Workout Routine: Chest and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Bench Press

4×12, 10, 8, 5

Incline Dumbbell Press

3×12, 10, 8

Incline Chest Flys

3×10

Chest Dips

3×10

Decline Cable Flys

3×10

Endurance Work:

Run 20-30 Minutes

Kaioh Dorian Workout Routine: Legs and Core Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Back Squats

4×12, 10, 8, 5

Leg Press

3×12, 10, 8

Calf Raises (on Leg Press or Seated)

3×10

Hamstring Kickbacks or Curls

3×10

Quad Extensions

3×10

Core Work:

Weighted Sit Ups

3×25

Hanging Leg Raises

3×25

L-Sit Hold

3×30 Seconds

Kaioh Dorian Workout Routine: Biceps, Triceps and HIIT Workout

Warm Up:

5-10 Minute Incline Walk

Workout:

Preacher Curls

3×12, 10, 8

Overhead Tricep Extension

3×12, 10, 8

Alternating Dumbbell Hammer Curls

3×10 each arm

Cable Kickbacks

3×10 each arm

High Cable Curls

3×10

HIIT Workout: Complete 3 Rounds

Kettlebell Swings

3×25

Close to Wide Push Ups

3×20

Tricep Dips

3×15

Chin Ups

3×10

Kaioh Dorian Workout Routine: Shoulders and Core Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Overhead Press

4×12, 10, 8, 5

Alternating Dumbbell Front Raises

3×12, 10, 8

Barbell Shrugs

3×10

Upright Rows

3×10

Lateral Raises

3×10

Core Work:

Cable Crunches

3×30

Hanging Knee Raises with Twist

3×30

Plank Hold

3×60 Seconds

Kaioh Dorian Workout Routine: Back and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Deadlift

4×12, 10, 8, 5

Bent Over Barbell Rows

3×12, 10, 8

Wide Grip Cable Pulldowns

3×10

Wide Grip Pull Ups

3×10

Close Grip Cable Rows

3×10

Endurance Work:

Run 20-30 Minutes

Kaioh Dorian Workout: Inmate 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!)

Inmate Circuit Test: Complete for Time

Run 1 Mile

Complete 4 Rounds:

30 Push Ups

25 Air Squats

20 Sit Ups

15 Dips

10 Pull Ups

Kaioh Dorian Workout: Chinese Kenpo 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

Kaioh Dorian Workout: Optional Additional Training Resources

HIIT Training Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database

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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