Next up among our Tekken Inspired Workouts is Bob, who is going to allow us to train to become HUGE!
We have a lot of characters that will allow us to use weights, train hybrid, and obviously train with calisthenics, but none that would really work on becoming absolutely humongous.
Street Fighter came in first, but Tekken will be catching up, especially with Tekken: Bloodline out on Netflix bringing in more character requests.
I know a ton of calisthenics workouts will be coming in the future (I can see all the requests), so I figured we’d kickstart a bit with Bob and Jin (Jin Kazama Inspired Workout is hybrid training).
Bob Stats:
Real Name: Bob
Height: 6’5
Weight: 343 lbs.
Anime: Tekken
Powers: Yes
Bob is massive.
He comes in as one of our behemoths within our Anime Workouts Database – joining the few that are given the title.
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 you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Bob 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 Calisthenics Workout Placement Quiz Now!
Bob 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 Bob I’ll be pulling right from his Wiki Fandom, starting with what they tell us here:
Robert Richards, also known as “Bob” for short, is a character in the Tekken series who was introduced in Tekken 6 and returned for Tekken 6: Bloodline Rebellion and Tekken 7: Fated Retribution. Bob is a renowned martial arts prodigy from the USA.
An alternate version of himself named Slim Bob is playable in Tekken Tag Tournament 2. As the name suggests, he is a skinny version of Bob which made an appearance in his Tekken 6 ending.
We will not be revolving this one around Slim Bob, just to be clear.
We’re training to get JACKED like Bob, Bib Bob, if you will.
One of my favorite parts of his Wiki Fandom is his like and dislikes, starting with his likes as they list here:
Fighting
Food
Popularity
Crime Fighting
Helping those in need
And for his dislikes they write: Weight Loss.
Well, at least it made me laugh.
Another thing we need to recognize about Bob is that he is a Martial Arts prodigy, and has incredible speed.
One thing they list as a hobby is: “Maintaining his figure and agility”.
So while we will be training to be massive, we will also be looking to be FAST, which thankfully will also come from our strength training.
That means the goals for our Bob Inspired Workout are:
- Bob’s Massive Physique
- Bob’s Insane Agility and Speed
- Bob’s Overwhelming Mass and Strength
If it wasn’t clear, you better be ready to lift heavy.
This one is based around building mass, being fast, and getting strong, so it will be built around an intermediate to advanced level (advanced due to the type of lifts we’ll be building it around) – which means if you’d like to start with the Beginner Behemoth Workout you can work your way up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Bob Workout Routine
Training Volume:
4 days per week
Explanation:
For this one we’re going to be using a 4 day powerlifting split and then I’ll be sharing additional resources if you’d like to step it up a notch and tack on anything else (although they won’t be inherently optimal for the powerlifting split we’re working around). I’ll also be throwing in an optional Bob Agility Circuit Test that will allow you to have an intensity circuit test to throw in weekly, biweekly or monthly.
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.
Bob Workout Routine: Sample Schedule
Monday: Mass and Agility Upper Body A
Tuesday: Mass and Agility Lower Body A
Wednesday: Optional Bob Agility Circuit Test
Thursday: Mass and Agility Upper Body B
Friday: Mass and Agility Lower Body B
Saturday: Rest Day
Sunday: Active Rest Day
Bob Workout Routine: Mass and Agility Upper Body A
Warm Up:
10 Minutes Incline Walk or Dynamic Warm Up
Main Lifts:
Bench Press
5×5
Wide Grip Pull Ups (or Lat Pulldowns)
4×10
Incline Dumbbell Press
3×10
Bent Over Barbell Rows
4×10
Optional Accessory Lifts:
Tricep Pushdowns
3×10
EZ Bar Curls
3×10
Bob Workout Routine: Mass and Agility Lower Body A
Warm Up:
10 Minutes Incline Walk or Dynamic Warm Up
Main Lifts:
Back Squats
5×5
Romanian Deadlifts
4×10
Hamstring Curls
3×10
Quad Extensions
4×10
Optional Accessory Lifts:
Seated Calf Raises
3×20
Hanging Leg Raises
3×20
Bob Workout Routine: Bob Agility 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!)
Bob Agility Circuit Test: Complete 4 Rounds for Time
50 Boxer Skips
40 Mountain Climbers
30 Kettlebell Swings
20 Half Burpees
10 Thrusters
Bob Workout Routine: Mass and Agility Upper Body B
Warm Up:
10 Minutes Incline Walk or Dynamic Warm Up
Main Lifts:
Overhead Press
5×5
Pull Ups (or Pulldowns)
4×10
Close Grip Bench Press
3×10
Single Arm DB Rows
4×10 each arm
Optional Accessory Lifts:
Overhead Tricep Extensions
3×10
Preacher Curls
3×10
Bob Workout Routine: Mass and Agility Lower Body B
Warm Up:
10 Minutes Incline Walk or Dynamic Warm Up
Main Lifts:
Deadlifts
5×5
Front Squats
4×10
Leg Press
3×10
Bulgarian Split Squats
4×10
Optional Accessory Lifts:
Calf Raise on Leg Press
3×10-15
Cable Crunches
3×15-20
Bob Workout: Optional 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
Bob 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
Join The Ultimate Fitness X Fandom Membership.
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