We’re slowly but surely building out our Tokyo Ghoul Inspired Workouts.
We obviously started with our Ken Kaneki Inspired Workout, but now you guys have been making some awesome requests for other characters so I’m excited to keep it going.
And in the future you guys even made it clear you’d like a Ken Kaneki version that is based entirely around bodyweight training as well – which I’m definitely going to be adding!
For now, though, Renji Yomo is a super fun character to build a workout around not only because of his powers and abilities, but also because of his muscular frame that will be a big part of how we build this one out.
Renji Yomo Stats:
Real Name: Renji Yomo
Height: 5’10
Weight: 174 lbs.
Anime: Tokyo Ghoul
Powers: Yes
Renji Yomo is actually quite tall compared to other male anime characters we’ve seen on the site.
He misses being classified as a behemoth among our Anime Workouts Database by over half a foot, though.
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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Renji Yomo 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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Renji Yomo 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 Renji Yomo we’ll be pulling right from his Wiki Fandom page starting with a moderately short bio section they share for him here:
Renji Yomo is Yoshimura’s right hand. He is an old friend of Uta and Itori. Due to his feeding habits and his avian-shaped mask, he has earned the nickname Raven.
Two years after the Owl Suppression Operation, he returns as the manager of the coffee shop :re, alongside Touka Kirishima. Following its destruction he joins the newly formed organization Goat, thus relocating to the 24th ward along with its other members.
This doesn’t give us much information about what we’ll be working with for the workout, but it does give us some necessary background information.
When they move into his appearance section they also make mention to the fact that he has a muscular build by stating:
Yomo is a tall, well-built man with silver hair, and stubble. He has an immovable stone-like glare. He is normally in a long trenchcoat common with ghouls and wears a black shirt he has kept since his days in the 4th ward. His ghoul mask resembles a raven.
The only reason I share this instead of moving right into his powers and abilities is because we only really have one decent picture of him in a short sleeve t-shirt that shows off a bit of his build, so I do want to emphasize the fact that he struts a muscular frame.
From there, though, we can move down into his powers and abilities to finish off the research into Yomo.
They start by discussing his Ghoul Physiology here:
Ghoul Physiology: Yomo is an ukaku ghoul, possessing an ukaku kagune and increased physical capabilities.
From this we are able to get a good breakdown of the physical abilities that will come with it as well (as well as others):
Ukaku Kagune: Befitting his moniker, Yomo’s kagune takes the form of two black wings (two large black talons in the anime) sprouting from his shoulders. It can launch great waves of crystalline projectiles. His kagune is also capable of producing lightning-like bolts composed of Rc cells in a similar fashion to Narukami able to crack the quinque.
Pseudo-Electrokinesis: Yomo’s kagune while in use is surrounded by a lightning-like aura, capable of generating electricity that can be utilized in an offensive and destructive manner.
Superhuman Strength: Yomo kicked Noro’s head easily while he was on a rescue for Kaneki. Yomo’s physique is also sturdy enough to block Narukami from directly cutting his body at point-blank.
Superhuman Durability: Yomo endured being pierced by Kaneki’s kagune through his abdomen without flinching and quickly recovered afterwards. Yomo also showcased the ability to block Kishou Arima’s direct attack with his bare hands.
The bulk of what we’re working around here is Renji Yomo’s strength, which is perfect being that we want to build our routine around his muscular physique.
That means the goals for our Renji Yomo Inspired Workout are:
- Renji Yomo’s Muscular Physique
- Renji Yomo’s Superhuman Strength
- Renji Yomo’s Bulky Aesthetic
I want to emphasize the fact that this routine will be looking to get strong and bulkier, but not necessary huge like we would be training if we were looking to become Yujiro Hanma or Superalloy Darkshine.
That said, it will allow us to work around a fun routine that falls right in the middle (around intermediate level), allowing almost any fitness level to jump in with a small amount of scaling.
If it seems a bit too intense for you (though, it shouldn’t), you can also start with our Beginner Behemoth Workout or even any of our other Beginner Workouts.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Renji Yomo Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be using a PPL (Push, Pull, Legs) Split, but we’ll still be focusing heavy on our compound lifts and secondary main lift each day to go with it. I’ll also be programming you a Ukaku Kagune Circuit Test you can use weekly, biweekly or monthly at your discretion, and adding in some optional endurance training if you want to make it a 5 day split.
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.
Renji Yomo Workout: Sample Schedule
Monday: Ghoul Physiology Pull Day
Tuesday: Ukaku Kagune Circuit Test
Wednesday: Ghoul Physiology Push Day
Thursday: Optional Endurance Training
Friday: Ghoul Physiology Leg Day
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Renji Yomo Workout: Ghoul Physiology Pull Day
Warm Up:
Varied Cardio (I prefer High Incline Walk)
10-30 Minutes
Compound and Secondary Lift:
Deadlift
4×12, 10, 8, 5
Preacher Curls
4×15, 12, 10, 8
Accessory Work:
Close Grip Cable Rows
3×15
Alternating Dumbbell Curls
3×10 each arm
Wide Grip Cable Pulldowns
3×12-15
Cable Hammer Curls with Rope
3×10-15
Chin Ups
3×10-15
Renji Yomo Workout Routine: Ukaku Kagune 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!)
Ukaku Kagune Circuit Test: Complete 4 Rounds for Time
50 Jump Rope Skips
40 Kettlebell Swings
30 Push Ups
20 Kettlebell Goblet Squats
15 Dips
10 Kettlebell Burpee Upright Rows
Renji Yomo Workout: Ghoul Physiology Push Day
Warm Up:
Varied Cardio (I prefer High Incline Walk)
10-30 Minutes
Compound and Secondary Lift:
Incline Dumbbell Bench Press
4×12, 10, 8, 5
Overhead Press
4×15, 12, 10, 8
Accessory Work:
Tricep Cable Pushdowns
3×15
Chest Fly Machine
3×12
Dumbbell Front Raises
3×12-15
Tricep Overhead Extension
3×10-15
Dips
3×12-15
Renji Yomo Workout: 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
Renji Yomo Workout: Ghoul Physiology Leg Day
Warm Up:
Varied Cardio (I prefer High Incline Walk)
10-30 Minutes
Compound and Secondary Lift:
Back Squats
4×12, 10, 8, 5
Leg Press
4×15, 12, 10, 8
Accessory Work:
Seated Calf Raises
3×15
Hamstring Curls
3×10-15
Quad Extensions
3×12-15
Straight Legged Deadlift with DB
3×10-15
Double Unders
3×20-30
Renji Yomo 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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