Choji Workout: Train like The Fan Favorite Team Asuma Member!

Choji is FINALLY getting his well deserved spot among our Naruto Inspired Workouts.

There are so many incredible Naruto heroes (and villains) that every so often I have to come back and start bringing in more characters for a few weeks.

It’s definitely one of our largest databases, there with other anime like Dragon Ball Z, One Piece, My Hero Academia and a couple others.

But you guys made it clear after I brought in Kimimaro last week, and our Choji Diet Plan, that Choji needed his spot among the workouts; so here we are!

Choji Stats:

Real Name: Choji Akimichi

Height: 5’8

Weight: 193 lbs.

Anime: Naruto

Powers: Yes

Choji is big and strong.

Although he’s not THAT tall, he does stand slightly above average if we compare him to younger male anime characters (although note that this is his height when he is older).

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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Choji 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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Choji 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 Choji I’ll be pulling right from his Wiki Fandom page, starting with a brief bio section they start with here:

Chōji Akimichi is a member of Konohagakure’s Akimichi Clan. Though sensitive about his weight, Chōji is nevertheless dedicated to his friends, especially in Team Asuma.

This clearly doesn’t do him justice, but thankfully when we make our way into his powers and abilities section they give us a much more in depth breakdown.

When we start with his overall abilities section we start learning a bit more about just who we’re dealing with:

Chōji’s low self-confidence belied his great strength; he became agitated to fight an opponent mainly if they insulted him or his friends. It was during these instances that he proved to very strong, enough to defeat the Sound Four member, Jirōbō. His father Chōza, Shikamaru, and Asuma Sarutobi all believe that Choji’s greatest strength is his kindness and concern for his friends, which the latter states could someday make him stronger than anyone. Chōji helps fight members of Akatsuki such as Kakuzu and Pain, though his self-confidence reaches its peak during the Fourth Shinobi World War: Chōza states Chōji is now worthy of being the Akimichi clan’s sixteenth head, every ally and foe on the battlefield become astonished at his display of strength, and he defeats the reincarnated Kakuzu and Hizashi Hyūga.

We’re definitely going to be building this one out around strength!

They also go on to tell us a bit more about his ninjutsu techniques:

As an Akimichi, Chōji converts the calories he consumes into chakra, hence his husky physique and frequent eating habits. He uses the chakra he stores to perform the body-expanding Multi-Size Technique, allowing him to use the Human Bullet Tank to run down his opponents. He can increase the damage by wrapping spikes around his body, using either kunai or, in Part II, his long hair after he sharpens it. Chōji can expand other parts of his body to enhance his physical strikes, grab and crush targets, or make himself gigantic to smash them from above.

The Three Coloured Pills, when eaten, convert Chōji’s own body fat into chakra, increasing his physical attributes and facilitating the use of his clan’s more advanced techniques. After consuming the red pill, the large amount of chakra manifests into two massive butterfly wings on Chōji’s back, making his power a hundredfold. Taking each pill damages Chōji’s body, with the red pill not only emaciating the user’s body, but also causing eventual death. Therefore, the pills are considered a last resort to use. However, Chōji survived thanks to the Nara clan’s medical book and Tsunade’s medical expertise. He overcomes these issues by Part II, using his own chakra to perform his clan’s techniques without consuming the pills. During the Fourth Shinobi World War, he becomes able to form the butterfly wings on his own, bypassing the pills’ dangerous side effects.

From there we get into even more details about his physical prowess.

This next section makes it even more clear that strength is DEFINITELY the main goal for this one:

Naturally, Chōji has massive physical strength that he can combine with his clan’s techniques to inflict powerful strikes on his opponent. When he manifests chakra butterfly wings, he can compress the chakra into his fist to use the Butterfly Bullet Bombing, powerful enough to kill a Cursed Seal Level 2-enhanced Jirōbō in one strike. His strength is necessary for important tasks, being selected as a member of the Sasuke Recovery Team and helping to restrain the Deva Path during Pain’s Assault. Aside from strength, Chōji has great durability and speed, enough to survive being hit by the Demonic Statue of the Outer Path’s chakra blasts and save Shikamaru from being stomped by the statue. In the anime, by adulthood, he is recognised as the physically strongest man in Konoha.

Yup, you read that right.

They said “massive strength” and went on to say that by his adulthood he is known as “the physically strongest man in Konoha”!

That means the goals for our Choji Inspired Workout are:

• Choji’s Massive Strength
• Choji’s Speed and Endurance
• Choji’s Mass and Durability

Most of this will stem directly from our weightlifting, but we’ll also throw in some endurance work and a circuit – both of which you clearly need when you’re training like ANY ninja.

This one will be an intermediate level, but easily scalable so you shouldn’t need to start with a beginner routine – though the Beginner Behemoth Workout would be the best place to start if you did want to.

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Choji Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be training with weightlifting 4 days a week and then we’ll have an optional Shinobi Circuit Test to take weekly, biweekly or monthly as you see fit, as well as optional additional training resources like some endurance work.

Want To Upgrade This Workout?

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Choji Workout Routine: Sample Workout Schedule

Monday: Strongest Ninja Bench, Chest and Tricep Day

Tuesday: Strongest Ninja Deadlift, Back and Bicep Day

Wednesday: Off Day or Shinobi Circuit Test

Thursday: Strongest Ninja Squats, Legs and Calves Day

Friday: Strongest Ninja Press, Shoulder and Traps Day

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Choji Workout: Strongest Ninja Bench, Chest and Tricep Day

Compound Lift: Bench Press

2-4 Warm Up Sets

4 Sets Reverse Pyramid Training Style

Accessory Work:

Incline Dumbbell Press

3×10

Weighted Dips

3×10

Cable Chest Flyes

3×10

Tri-set:

A. Tricep Cable Rope Pushdowns

3×10

B. Tricep Cable Rope Overhead Extensions

3×10

C. Tricep Cable Kickbacks

3×10 each arm

Endurance Work:

Run/Walk 20-30 Minutes

Choji Workout: Strongest Ninja Deadlifts, Back and Bicep Day

Compound Lift: Deadlift

2-4 Warm Up Sets

4 Sets Reverse Pyramid Training Style

Accessory Work:

Bent Over Barbell Rows

3×10

Weighted Chin Ups

3×10

Wide Grip Cable Pulldowns

3×10

Tri-set:

A. High Cable Curls

3×10

B. Reverse Cable Flyes

3×10

C. Bicep 21 Curls

3×21

Endurance Work:

Run/Walk 20-30 Minutes

Choji Workout: Shinobi 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!)

Shinobi Circuit Test: Complete 4 Rounds for Time

30 Kettlebell Deadlift

20 Bench Press

10 Goblet Squats

5 Half Burpees

Chijo Workout: Strongest Ninja Squats, Legs and Calves Day

Compound Lift: Back Squats

2-4 Warm Up Sets

4 Sets Reverse Pyramid Training Style

Accessory Work:

Leg Press

3×10

Hamstring Curls

3×10

Quad Extensions

3×10

Tri-set:

A. Cable Pullthroughs

3×10

B. Bulgarian Split Squats

3×10 each leg

C. Weighted Lunges

3×20 [total]

Endurance Work:

Run/Walk 20-30 Minutes

Choji Workout: Strongest Ninja Press, Shoulders and Traps

Compound Lift: Overhead Press

2-4 Warm Up Sets

4 Sets Reverse Pyramid Training Style

Accessory Work:

Barbell Shrugs

3×10

Barbell Hang Cleans

3×10

Kettlebell Swings

3×10

Tri-set:

A. Upright Rows

3×10

B. Lateral Raises

3×10

C. Front Raises

3×10

Endurance Work:

Run/Walk 20-30 Minutes

Choji 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

Choji 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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