Susamaru Workout: Become the Shredded Demon Slayer Villain!

Demon Slayer is coming back soon and I’m on a mission to make sure we get to all of our requested characters in with our Demon Slayer Inspired Workouts before the release.

Next up on our list is the shredded female demon: Susamaru!

Susamaru didn’t make it on our list of the most powerful Demon Slayer characters or even the list of the most powerful Demon Slayer demons, but she is a popular character as she is one of the demons we meet fairly early on in the series.

That said, she also makes a great character to train around since we get to work around her muscular physique and bring in another weight training routine for our females inside The SHJ Army.

We recently released our Unofficial Demon Slayer Cookbook to pair with our Unofficial Demon Slayer Workout Booklet and some of them are great for tacking on Susamaru mass.

Susamaru Stats:

Real Name: Susamaru

Height: 5’2

Weight: 115 lbs.

Anime: Demon Slayer

Powers: Yes

Susamaru is actually extremely short. 

She comes in as one of the shortest female characters we’ve seen at SHJ, though definitely one of the most jacked.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Susamaru 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.

Need Help Choosing The Best Demon Slayer Inspired Workout?
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Susamaru Workout 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 Susamaru I’ll be pulling right from her Wiki Fandom, starting with what they give us for her bio section here:

Susamaru, along with Yahaba, was one of the main antagonists of the Asakusa Arc. She was a demon that aspired to join Muzan Kibutsuji’s Twelve Kizuki.

Another thing I want to make note of is when we see her muscular form come out.

Here’s how her Fandom breaks it down in her appearance section [for anyone looking to cosplay as Susamaru]:

Although she normally had an average build, when fighting seriously, her body became noticeably more muscular. She could also grow two new pairs of arms as well.

For the sake of this workout we’ll be looking to get that muscular physique that she has when she’s fighting more seriously.

Minus the extra arms, of course.

When we move down into her abilities section we’ll discuss her Regeneration and Flesh Manipulation before we move into her overall abilities, which is what we’ll be utilizing the most:

Regeneration: Susamaru, like all demons, possessed powerful regenerative abilities, as shown when Tanjiro had sliced off all her arms and she was able to heal just moments later. However, it was not enough to survive the activation of Muzan’s curse, as his absolute control over demons left her unable to heal afterwards, leaving Susamaru to die in the sunlight exposed.

Flesh Manipulation: Like all demons, Susamaru possessed the ability to control and alter her flesh to a certain extent. Susamaru briefly uses this ability to grow 4 more arms, allowing her to conjure more handballs, increasing her offensive output.

This section helps us learn more about Susamaru and give the necessary background information that her character deserves, but is not necessarily helpful for building out our workout.

Here’s how they break down her overall abilities:

Overall Abilities: Susamaru was a fairly powerful demon, as evidenced by possessing a Blood Demon Art and displaying great proficiency in utilizing it in combat. Most notably, she possessed incredible physical strength which allows her to throw and kick her temaris at extreme speeds and with tremendous force. The temaris were particularly potent when used in conjunction with Yahaba’s Koketsu arrows, as its lethality was enhanced by the arrows moving them in impossible directions. Even when Nezuko strengthened herself in order to match Susamaru, Tamayo noted that in a drawn-out battle, the Temari Demon would eventually prevail.

Obviously a big part of this will be Susamaru’s overall aesthetic, in a cosplay-oriented training style, but we’ll also be honing in on her incredible strength and speed as well.

That means our overall goals for our Susamaru Inspired Workout are:

• Susamaru’s Muscular and Shredded Physique
• Susamaru’s Incredible Physical Strength
• Susamaru’s Demon Speed and Endurance

If it wasn’t clear already we’ll be training with weights to build this one out, but you can also jump into our calisthenics workouts if you’re looking to train with bodyweight training instead.

This one shouldn’t be too hard to scale down, although we are training around an intermediate level, but if it seems a bit daunting you can always start with our Beginner Behemoth Workout or one of our other Beginner Workouts before moving into this one.

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Susamaru Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’ll be training with 4 days of upper and lower body work, 2 days of each per week, and then one day devoted to a Kizuki Circuit Test that can be completed weekly, biweekly or even monthly and subbed with endurance work if needed.

Want To Upgrade This Workout?

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.

Susamaru Workout: Sample Workout Schedule

Monday: Twelve Kizuki Upper Body and Speed A

Tuesday: Twelve Kizuki Lower Body and Speed A

Wednesday: Asakusa Arc Circuit Test

Thursday: Twelve Kizuki Upper Body and Speed B

Friday: Twelve Kizuki Lower Body and Speed B

Saturday: Rest Day or Endurance Work

Sunday: Mandatory Rest Day

Susamaru Workout: Twelve Kizuki Upper Body and Speed A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Barbell Bench Press

3×8-12

Barbell Bent Over Rows

3×8-12

Seated Dumbbell Shoulder Press

3×8-12

Lat Pulldowns

3×8-12

Low Cable Chest Flyes

2×12-15

Dumbbell Curl

2×12-15

Overhead Dumbbell Tricep Extensions

2×12-15

Rope Cable Face Pulls

2×15-25

Susamaru Workout: Twelve Kizuki Lower Body and Speed A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Back Squats

4×6-10

Glute Ham Raises

3×8-12

Alternating Forward Lunges

3×10-15 each leg

Lying Hamstring Curls

3×12-15

Standing Smith Machine Calf Raises

3×8-12

Cable Crunches

3×15-20

Kettlebell Deadlifts

3×10-15

Susamaro Workout: Twelve Kizuki Arc 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!)

Asakusa Arc Circuit Test: Complete 3 Rounds for Time

Run 400M

10 Half Burpees

20 Second Hollow Hold

15 Kettlebell Swings

20 Second Superman Hold

10 Pause Push Ups

20 Second Plank Hold

15 Thrusters

Susamaru Workout: Twelve Kizuki Upper Body and Speed B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Pull Ups

3×10

Incline Dumbbell Bench Press

3×8-12

Standing Barbell Push Press

3×8-12

Cable Lat Pullovers

3×10-15

Close to Wide Push-ups

3×10-20

EZ-Bar Bicep Curl

3×12-15

Dumbbell Tricep Kickbacks

3×12-15

Susamaru Workout: Twelve Kizuki Lower Body and Speed B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Leg Press

3×8-12

Romanian Deadlift

3×8-12

Unilateral Dumbbell Shrug

3×8-15

Leg Extensions

3×12-15

Seated Machine Calf Raises

3×15-20

Hanging Leg Raises

4×20

Sit Ups with Twist

3×20-30

Kettlebell Swings

3×15-20

Susamaru Workout: Demon 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

Susamaru 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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