We’ve seen three of the biggest characters from Tokyo Revengers in a row, with the third coming in this week: Benkei!
We had Taiju Shiba and South Terano join our Tokyo Revengers Workouts Database most recently, and then you guys made it pretty clear that you want Benkei and Wakasa – so I decided to keep the muscles coming and start with Keizo Arashi.
Tokyo Revengers is not only a fan favorite, it is also one of my personal favorites, so whenever I have a good excuse to bump a character up a notch or two I make sure to do it – and we needed a good slot in for one of our weight training workouts this week, and Benkei was the perfect man for the job.
Benkei Stats:
Real Name: Keizo Arashi
Height: 6’2
Weight: 187 lbs.
Anime/Manga: Tokyo Revengers
Powers: No
Keizo may miss the mark for being considered a behemoth among our male anime characters inside our Anime Workouts Database, but he doesn’t miss it by much.
Plus, he still comes in as one of the tallest Tokyo Revengers characters we’ve seen as well.
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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Benkei 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 Tokyo Revengers Workout Placement Quiz Now!
Benkei 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 Benkei we’ll be pulling right from his Wiki Fandom page, starting with what they tell us about his bio section here:
Keizo Arashi, or Benkei, is a founding member and the former Guard Unit Captain of Black Dragon. He is also a former executive in Brahman.
One of the main things we’re going to be training around for this one is Benkei’s muscular physique.
When we move down into his appearance section they break it down for us like this:
Benkei is a tall muscular man who distinctively towers over his peers, a factor that contributes to his typical intimidating aura. He sports a platinum blond crew cut that extends to a trimmed old Dutch beard and wears golden piercings on both ears. He has firm and wide eyes, a prominent nose, a tanned complexion, and a grimace that frequently morphs into gritted teeth when displeased. Benkei also has enormous tattoos that adorn both his arms and chest. When he was in Brahman, he wore the traditional gang uniform with customized sleeves in a waterlily pattern over a thin light-colored tank top, black sweatpants, and a pair of sandals for footwear. During his teenage years, he had a shaved face and dark hair fashioned in cornrows. He was most often seen wearing the Ragnarok and Black Dragon uniforms.
All things we knew already, but still pretty fun for any cosplayers in The SHJ Army.
The main thing we need to recognize here is that they immediately make mention to the fact that he is “muscular” rather than just saying he is slim, lean, toned or anything else we may be used to seeing for other characters.
That said, they also go on to discuss his abilities as well.
We won’t be able to train around the authority he has, so we’ll start there:
In his teenage years, Benkei was the leader of one of the strongest gangs in his time, giving him immense authority over a large part of Kanto. As a former executive of Brahman, he influences one of the three current strongest gangs.
This is still some good background information, even if we can’t necessarily use it for the workout.
When they move into his Fighting Prowess they tell us much more that we can actually use:
With his muscular frame, Benkei can deliver punishing blows to the opponent as well as whether their strikes, unfazed. As a one of Black Dragon’s first captains and the third generational leader of Ragnarok, he is implied to be a legend in terms of fighting ability and reputation. Together with Wakasa, Benkei was able to effortlessly defeat about a hundred of Rokuhara Tandai’s men. He also initially had the upper hand in a fight against South, although he and Wakasa were soon defeated.
While we won’t be training to get as massive as South Terano or Taiju Shiba, we will still be looking to get a muscular frame that is much larger than the majority of other characters we love from Tokyo Revengers.
This also gives us a great opportunity to utilize a different style of training than what we used for South or Taiju, this time scaling back ever so slightly and making one that just about anything could jump into to gain mass and strength.
You shouldn’t have to, but if you feel you need to start with one of our Beginner Workouts before leveling up to this one, the best option would be our Beginner Behemoth Workout.
You could also opt to scale this one back slightly as well.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Benkei Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with a PPL (Push, Pull, Legs) Split combined with a fighter core and endurance work, a Guard Unit Captain Circuit Test and some optional built in training that makes it easily scalable.
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Benkei Workout: Sample Workout Schedule
Monday: Black Dragon Push Day
Tuesday: Guard Unit Captain Circuit Test
Wednesday: Black Dragon Pull Day
Thursday: Fighter Endurance
Friday: Black Dragon Leg Day
Saturday: Optional Bonus Resource Training
Sunday: Rest Day
Benkei Workout: Black Dragon Push Day
Warm Up:
Boxer Skips
3×50-100
Cardio During Warm Up Or Post Workout:
30-60 Minutes of Varied Cardio
(Jog/HIIT Sprints/Bike/Row/Elliptical/Etc.)
Workout:
Superset A:
A. Incline Bench Press
3×15
B. Incline Chest Flyes
3×15
Superset B:
A. Overhead Tricep Extensions
3×15
B. Close Grip Push Ups
3×15
Superset C:
A. Hammer Strength Bench Press
3×15
B. Chest Dips
3×15
Optional Fighter Core:
Plank Hold
3×60 seconds
Sit Ups
3×20-30
Hollow Hold
3×30-60 seconds
Hanging Knee Raises with Twist
3×20-30
Benkei Workout: Guard Unit Captain 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!)
Guard Unit Captain Circuit Test: Complete 4 Rounds For Time
Run 400M
30 Kettlebell Swings
25 Push Ups
20 Goblet Squats
15 Pull Ups
10 Curl To Press
Benkei Workout: Black Dragon Pull Day
Warm Up:
Boxer Skips
3×50-100
Cardio During Warm Up Or Post Workout:
30-60 Minutes of Varied Cardio
(Jog/HIIT Sprints/Bike/Row/Elliptical/Etc.)
Workout:
Superset A:
A. Dumbbell Deadlifts
3×15
B. Hammer Strength Rows
3×15
Superset B:
A. Bent Over Barbell Rows
3×15
B. Barbell Shrugs
3×15
Superset C:
A. Dumbbell Curls w/ EZ Bar or Cable
3×15
B. Cable Rope Hammer Curls
3×15
Optional Fighter Core:
Plank Hold
3×60 seconds
Weighted Crunches
3×20-30
L-Sit Hold
3×30-60 seconds
Russian Twists
3×20-30
Benkei Workout: Fighter Endurance Work
For your endurance or HIIT 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:
Benkei Workout: Black Dragon Leg Day
Warm Up:
Boxer Skips
3×50-100
Cardio During Warm Up Or Post Workout:
30-60 Minutes of Varied Cardio
(Jog/HIIT Sprints/Bike/Row/Elliptical/Etc.)
Workout:
Superset A:
A. Back Squats
3×15
B. Jump Squats
3×15
Superset B:
A. Leg Press
3×15
B. Calf Raise on Leg Press
3×15
Superset C:
A. Bulgarian Split Squats
3×15
B. Weighted Step Ups
3×15 each leg
Optional Fighter Core:
Plank Hold
3×60 seconds
V-Ups
3×20-30
Superman Hold
3×30-60 seconds
Lying Leg Raises
3×20-30
Benkei Workout: Bonus 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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