Gara Workout: Train to Become Ninja Master Gara from Bastard!

Bastard Season Two is out on Netflix and it’s finally time for Gara to hit the site and join our Dark Schneider Inspired Workout.

We obviously had to have Dark Schneider release as soon as the anime came out, but we didn’t quite have enough requests for Gara until the popularity grew and continued growing (clearly enough for Netflix to renew it).

Now you guys love it so much we even are pretty close to having enough requests for other characters like Arshes Nei or Noto Yoko!

That said, for this one we’re definitely going to be training with weights and looking to get massive like Gara.

So if you’re looking for a bodyweight routine you’ll probably want to head into our calisthenics workouts instead of scrolling down to the full workout for this one.

Gara Stats:

Real Name: Gara

Height: 7’5

Weight: 308 lbs.

Anime/Manga: Bastard!!

Powers: Yes

Gara is joining our behemoths inside the Anime Workouts Database, coming in well above what we’d considering tall enough to be placed in that category.

And his 308 pounds show us just how much mass he’s holding on his frame that we’ll need to be factoring into how we build this one out.

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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Gara 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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Gara 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 Gara we’ll be pulling right from his Wiki Fandom page, starting with what they tell us about his bio section here:

Gara, also known as Ninja Master Gara is one of the main characters in the Bastard!! manga. Introduced as one of the Four Divine Kings, he early on switches allegiance to Dark Schneider.

And when we move down into his appearance section they tell us more about what we already know about Gara’s massive aesthetic:

Gara is a man of tall height, muscular build, with dark messy hair and a scar on the left side of his face. He sports battle armor that covers his chest, and he also wears shoulder pads with spikes on them.

Maybe we’ll see some of The SHJ Army looking to cosplay as Gara after tacking on some mass.

From there we can move on down into Gara’s powers and abilities section, starting with some of what makes Gara known as Ninja Master Gara:

Gara has vast knowledge about ninja arts . A common misconception is that Gara possesses a superhuman healing factor. However, as it’s proven in episode 3 of the anime, Dark Schneider uses his magic to regrow his and Gara’s lost limbs.

Ninja weapons arsenal: He has many weapons he uses, such as shurikens, kunais, the ninja sword Murasame and an armor he uses to increase his defense, but makes him slower. He has a second set of armor, the Dragon Armor, that provides even greater defense then his normal armor.

Ninja Arts: Being a ninja, Gara has mastery of many ninja abilities, such as stealth and some special techniques: Ninja Art of the Seven Body Split (Bunshin No Jutsu): Gara moved faster than the eye can see to create seven illusions of himself.

Master Swordsmanship Specialist: Gara has proven to be one of the best swordsmen in the series, and as a Rider of Havok, he’s one of the 2 best swordsmen of the group, the other being Arshes Nei. He wields the magical blade Murasame, with which he can cut enemies from distance by sending shock-waves.

We’ll be factoring this into the routine because we still definitely need to be extremely agile/mobile and have great body control and core strength to be as functional as Ninja Master Gara.

That said, we’ll need to do it while getting massive and strong.

On top of knowing Gara’s ninja abilities we also need to know about his strength and speed, which are broken down here for us:

Enhanced Strength: Gara is shown to perform superhuman strength feats, such as withstand blows capable of breaking the floor under his feet.

Enhanced Speed: Gara is incredibly fast, being capable of creating up to six afterimages only by moving back and forth.

Not much that we didn’t already know/expect from Gara, but worth sharing in more detail nevertheless.

That means the goals for our Gara Inspired Workout are going to be:

• Gara’s Massive Muscular Aesthetic
• Gara’s Enhanced Strength and Speed
• Gara’s Ninja Body Control and Mobility

We’ll have our work cut out for us with this one, but we have also grown accustomed to seeing some of these jacked characters that also have very mobile abilities – which is why I love being able to program such great hybrid routines.

This one should be fairly easy to scale down by cutting out some volume, but if it seems a bit intense (or daunting) you can start with one of our Beginner Workouts – with the best option to level up to this one being our Beginner Behemoth Workout.

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Gara Workout Routine

Training Volume:

4-6 days per week

Explanation:

For our Gara Workout we’re going to be pulling from a structure that we’ve seen in the past for other characters that have massive physiques with a ton of strength and speed that needs to be mixed with ninja-like mobility. I’ll be taking what we know works and then adding some new layers to it to give it a Gara twist. You’ll have four days of Ninja Master Gara hybrid training and then a day devoted to our Four Divine Kings Circuit test that can be added in weekly, biweekly or monthly as you’d like. Fit in some extra Gara cardio whenever you don’t tack on the circuit test.

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.

Gara Workout: Sample Schedule

Monday: Ninja Master Hybrid Chest and Triceps

Tuesday: Ninja Master Hybrid Legs, Calves and Core

Wednesday: Four Divine Kings Circuit Test

Thursday: Ninja Master Hybrid Shoulders, Traps and Core

Friday: Ninja Master Hybrid Back and Biceps

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Gara Workout: Ninja Master Hybrid Chest and Triceps

Ninja Warm Up: 

5-10 Minute Warm Up Walk

10-20 Minutes of HIIT Sprints:

• Sprint for 1 Minute
• Walk for 1 Minute
• Rinse and Repeat

5-10 Minute Cooldown Walk

Compound Lift:

Incline Dumbbell Press

4×15, 12, 10, 8

Accessory Work: 

Cable Tricep Pushdowns with Rope

3×15

Hammer Strength Press

3×12, 10, 8

Dips

4×10

Chest Flys

3×12

Close to Wide Push Ups

3×30

Gara Workout: Second Pillar Guardian Hybrid Legs, Calves and Core

Ninja Warm Up: 

5-10 Minute Warm Up Walk

10-20 Minutes of HIIT Sprints:

• Sprint for 1 Minute
• Walk for 1 Minute
• Rinse and Repeat

5-10 Minute Cooldown Walk

Compound Lift:

Back Squat

4×15, 12, 10, 8

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Cable Crunches

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Gara Workout Routine: Four Divine Kings 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!)

Four Divine Kings Circuit Test: Complete for Time

25 Pull Ups

50 Deadlifts @135 lbs.

50 Push Ups

50 Box Jumps @25″

50 Floor Wipers @135 lbs.

50 DB Clean and Press @35 lbs.

25 Pull Ups

Gara Workout: Second Pillar Guardian Hybrid Shoulders, Traps and Core

Ninja Warm Up: 

5-10 Minute Warm Up Walk

10-20 Minutes of HIIT Sprints:

• Sprint for 1 Minute
• Walk for 1 Minute
• Rinse and Repeat

5-10 Minute Cooldown Walk

Compound Lift:

Overhead Press

4×15, 12, 10, 8

Accessory Work: 

Barbell Shrugs

3×15

Standing Shoulder DB Front Raises

3×12, 10, 8

Handstand Push Ups

4×6-10

Sit Ups

3×20-30

Russian Twists

3×20-30

Gara Workout: Second Pillar Guardian Hybrid Back and Biceps

Ninja Warm Up: 

5-10 Minute Warm Up Walk

10-20 Minutes of HIIT Sprints:

• Sprint for 1 Minute
• Walk for 1 Minute
• Rinse and Repeat

5-10 Minute Cooldown Walk

Compound Lift:

Deadlift

4×15, 12, 10, 8

Accessory Work: 

Alternating Bicep Curls

3×10 each arm

Wide Grip Pulldowns

3×12, 10, 8

Chin Ups

4×15-20

High Cable Curls

3×12-15

Hollow Hold

3×30-60 seconds

Gara 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

Gara 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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