The Third Raikage, A, is an absolute behemoth.
He is definitely one of the most muscular and largest characters we see landing inside our Naruto Workouts Database, and we’ll need to train to emulate that.
So if that wasn’t immediately clear: we’re definitely going to be weight training for this one, so if you’re looking for calisthenics workouts you can head to the full database or even sort the Naruto workouts by calisthenics workouts to find a better option for you.
We’ve already seen our Fourth Raikage and some other muscular characters like Jiraiya and Killer B, but we’re going to really be put to the test with this one.
Third Raikage Stats:
Real Name: A
Height: 6’7
Weight: 231 lbs.
Anime: Naruto
Powers: Yes
Our Third Raikage is without a doubt joining what we’d classify as a behemoth within our Anime Workouts Database.
Coming in above 6’6 and weighing double what many of our Naruto characters weigh definitely gets you there.
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 The Unofficial Naruto Workout Booklet and Unleash Your Inner Ninja!
Third Raikage 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 Naruto Workout Placement Quiz Now!
Third Raikage 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 the Third Raikage I’ll be pulling right from his Wiki Fandom page, starting with a brief bio section here:
A was the Third Raikage of Kumogakure, renowned to be the greatest Raikage the village has ever had.
This doesn’t tell us much, but it does give us some necessary information about the Third Raikage.
I’ll be skipping his appearance section being that it’s pretty clear what we’re working with, but I will let you know that they immediately discuss his large muscular “well-defined” build.
That said, we’ll immediately jump into his powers and abilities section, starting with a small intro section they give us:
A was undoubtedly an immensely powerful shinobi and is recognised as Kumo’s greatest ever Raikage. He was able to combat an army of ten thousand ninja alone, and even directly combat a tailed beast to standstill; the Eight-Tails itself lauded A as a strong and resilient man.
From there they go on to talk about his physical and chakra prowess, which will only strengthen what we already know about what we’re going to need to work towards for this workout.
Here’s how they break it down:
Like his son, A possessed high taijutsu prowess, being able to defeat several shinobi in one move. He also had enormous speed and strength, being able to dodge Naruto’s extremely fast Wind Release: Rasenshuriken and punch a rubber ball several metres away. A’s most impressive and renowned trait was his extremely durable body, earning the name, the “strongest shield“. With it, A could withstand nearly any type of technique, and easily brush off attacks that actually damaged him, as even Wind Release techniques could only cause very light damage. He could even survive being transported by the life-risking Heavenly Transfer Technique, a feat replicated by few individuals. Ultimately, the only attack strong enough to seriously injure him was his own, resulting in the scar on his chest.
A had enormous chakra reserves, enough to seal the Eight-Tails inside the Kohaku no Jōhei after its numerous rampages. His high stamina allowed him to fight non-stop for three consecutive days and nights before finally collapsing — something normal shinobi could only achieve with drug enhancers.
From there they go on to discuss his Nature Transformation of Lightning, Fire and Earth Release, but none will really effect our workout too strongly, they’re just relevant to give our Third Raikage the credit he is due.
That means the goals for our Third Raikage Inspired Workout are:
- Third Raikage’s Massive Muscular Physique
- Third Raikage’s Enormous Strength and Speed
- Third Raikage’s Shinobi Endurance
So the bulk of our workout will be to get big and strong, but we’ll also throw in some endurance work as well – because we can’t forget the Third Raikage’s ninja abilities.
This one should be pretty easy for any fitness level to jump into, but if you’re not familiar with some of the structure and not used to the volume you could also start with our Beginner Behemoth Workout and then work your way up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Third Raikage Workout Routine
Training Volume:
6 days per week
Being that we’re discussing such an insanely strong character we’re going to be training with 6 days a week to be able to tack on some endurance and HIIT within our four heavy days of lifting.
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Third Raikage Workout: Sample Schedule
Monday: Kumogakure Bench Press and Accessory Work
Tuesday: Kumogakure Back Squats and Accessory Work
Wednesday: Shinobi Endurance Circuit Test
Thursday: Kumogakure Overhead Press and Accessory Work
Friday: Kumogakure Deadlift and Accessory Work
Saturday: Active Rest Day
Sunday: Rest Day
Third Raikage Workout: Kumogakure Bench Press and Accessory Work
Warm Up:
10 Minute Walk/Jog
Compound Lift:
Bench Press
Warm Up Sets: 10, 8, 6, 4
Increase the load slightly each set.
Reverse Pyramid Training Sets: 2, 4, 6, 8
Decrease the load each set.
Accessory Work:
Incline Dumbbell Bench Press
3×12, 10, 8
Cable Pushdowns with Rope
3×12, 10, 8
Weighted Dips
3×8
Chest Flys (Cable or Machine)
3×10
Skull Crushers
3×10
Optional Core Work:
Sit Ups
3×20
Hanging Knee Raises
3×20
Third Raikage Workout: Kumogakure Back Squats and Accessory Work
Warm Up:
10 Minute Walk/Jog
Compound Lift:
Back Squats
Warm Up Sets: 10, 8, 6, 4
Increase the load slightly each set.
Reverse Pyramid Training Sets: 2, 4, 6, 8
Decrease the load each set.
Accessory Work:
Front Squats
3×12, 10, 8
Leg Press
3×12, 10, 8
Weighted Lunges
3×8 each leg
Hamstring Curls (or Kickbacks)
3×10
Quad Extensions
3×10
Optional Core Work:
Cable Crunches
3×20
Hanging Leg Raises
3×20
Third Raikage Workout: Shinobi Endurance 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 Endurance Circuit Test: Complete 4 Rounds for Time
800M Run
30 Kettlebell Swings
20 Kettlebell Goblet Squats
10 Kettlebell Upright Rows
Third Raikage Workout: Kumogakure Overhead Press and Accessory Work
Warm Up:
10 Minute Walk/Jog
Compound Lift:
Overhead Press
Warm Up Sets: 10, 8, 6, 4
Increase the load slightly each set.
Reverse Pyramid Training Sets: 2, 4, 6, 8
Decrease the load each set.
Accessory Work:
Barbell Shrugs
3×12, 10, 8
Lateral Raises
3×12, 10, 8
Power Cleans
3×8
Cable Front Raises
3×10
Upright Rows
3×10
Optional Core Work:
V-Ups
3×20
Hanging Knee Raises with Twist
3×20
Third Raikage Workout: Kumogakure Deadlifts and Accessory Work
Warm Up:
10 Minute Walk/Jog
Compound Lift:
Deadlift
Warm Up Sets: 10, 8, 6, 4
Increase the load slightly each set.
Reverse Pyramid Training Sets: 2, 4, 6, 8
Decrease the load each set.
Accessory Work:
Wide Grip Cable Pulldowns
3×12, 10, 8
Close Grip Cable Rows
3×12, 10, 8
Weighted Chin Ups
3×8
Reverse Cable Flys
3×10
Preacher Curls
3×10
Optional Core Work:
Weighted Sit Ups or Machine Weighted Crunches
3×20
Toes to Bar
3×20
Third Raikage 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
Third Raikage 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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