Yu Workout: Train like Yu From The Boxer Manhwa!

We’ve already had our Injae Workout at SHJ from The Boxer manhwa and now it’s time for Yu to join him inside our Anime Workouts Database.

Injae had more requests, by far, at the very beginning, but once he was added to the site the requests for Yu began pouring in until finally he came in well above other characters.

Although Yu has progressively gotten more muscular, we are going to be using strictly calisthenics training to accomplish this – which can still tack on a great deal of muscle mass over time if we utilize progressive overload to keep leveling up.

That said, I’ll be breaking down more specifics about what and how we’re building this one out below within the workout routine research section.

Yu Stats:

Real Name: Yu

Height: 5’11

Weight: N/A

Manhwa: The Boxer

Powers: No

Yu comes in at 5’11, which is slightly above average height among male anime characters, but still more than half a foot off being considered a behemoth among our anime characters.

We don’t have his specific weight, but that’s fine considering it has drastically changed over time as he continued to tack on more muscle.

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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Yu 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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Yu 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 Yu I’ll be pulling right from his Wiki Fandom page, starting with an extremely brief bio section here:

Yu is the main character of The Boxer. He is currently a professional boxer under the tutelage of the legendary K.

From there we’ll move into a much larger section to learn from: his appearance section.

The important part of it comes last, discussing his muscle gain, but we’ll take a look at everything they break down for us:

Yu has a very dark and melancholic appearance, with unstyled jet-black hair that drapes down loosely on his head, distinctively coal-black eyes with even darker pupils and a wholly disinterested facial expression painted on his face with an equally ‘dead’ look in his eyes. He has a very skinny body which belies his deceptively athletic abilities.

After being taken under K’s wing, the latter re-styles Yu’s hair into a spiked style (in a typical shōnen protagonist style). After training with K for two years to become a pro-boxer, Yu has put lean muscle on his skinny frame.

Furthermore, after another roughly 2-3 years, Yu has gained much more muscle mass, and seemingly changed his physical body structure. Prior to the events of reaching heavyweight, Yu was very slim with a thin body structure. However, with his intense training, he has grown to seem like he has a very muscular body structure.

We’re going to be looking to create the same transformation that Yu had by gaining muscle overtime with progressive overload.

To learn more about this we’ll move into his abilities section which start with a brief introduction here:

Yu is a deceptively athletic individual. It was revealed that he was actually pretty good at sports in his PE test, but he told Injae that he sits out anyway because he finds it boring; shortly after this conversation, Yu nonchalantly catches a ball midair with one hand that Ryu Baeksan had kicked at Injae’s head, showcasing his hidden athletic prowess.

This is decent information, but not what we’ll really be utilizing to make this one happen.

From there they go on to break down each individual ability:

Inhuman Temporal Perception: Yu’s most obvious trait is his seemingly superhuman temporal perception and the kinetic vision that accompanies it. When K first tested him by throwing a one-hit kill punch from behind, not only was Yu able to easily evade the strike in the minimal amount of time but was also able to casually track K’s fist with his eyes as he did so; by K’s own admission, it is not simply a matter of reaction time but more accurate that Yu lives in his own “dimension of time”. With his incredible temporal perception and kinetic vision, Yu is able to instantly react to strikes and evade them with minimal effort, even from those of incredible fighting prowess in their own right.

Enhanced Strength: Yu even though he has a slim body and is able to deliver very strong punches does severe damage in addition to being able to knock out professional boxers with a single blow. He has been shown punching holes into his heavy bags, destroying several in the process.

Immense Speed and Agility: Yu has superhuman speed and agility, professional boxers are not able to see his punches approaching only when they perceive the punch after being hit, even world-class boxers like Jean-Pierre Manuel had difficulty in avoiding their punches, only avoiding a few.  His agility combined with his inhuman temporal perception makes it impossible for anyone to hit him by dodging punches even by world-class boxers.

Enhanced Stamina: Yu has a great reserve of energy that he was improving by training his stamina for two years in a row to prepare for professional fights, managing to dodge non-stop in a fight and managing to deliver a burst of consecutive punches without showing fatigue.

Intimidation: When K explains his first encounter with Yu, the legendary trainer remarks that his gut feeling was that of bloodcurdling fear. After finally becoming a professional boxer, his visibly frightening presence manifests itself in the minds of those who fight him; John Taker, an experienced and domineering boxer in his own right, was stunned by Yu’s sheer aura, imagining Yu as a giant gun when he faced him.

Natural Intuitive Physical Aptitude: Yu has been shown to have the remarkable ability to grasp and replicate physical actions, such as boxing techniques, with ridiculous speed and efficiency. Having only been shown the basic one-two combo once, Yu was able to perform the punching technique to startling effect multiple times on his first attempt. Immediately afterwards, he went on to utterly destroy Ryu Baeksan despite having no formal training in the boxing (or any martial art) and Ryu being touted as having the world-class boxing potential by K himself.

Boxing Prodigy: After spending two years doing only physical strengthening training and watching title match videos of boxing champions, Yu was still able to show prodigious skill in his debut boxing match. During his fight with John Taker, Yu was able to throw a flurry of ridiculously fast jabs so precise that when the ring doctor checked the cuts made on John’s face, he was left in awe at how neat the cuts were, despite being made with boxing gloves.

Now these are the thing that we’ll actually be working with.

That makes the specifics to this workout much more clear for us, and thankfully they’ll go hand in hand with what we’ll need to be doing to tack on our mass as well.

That means the goals for our Yu Inspired Workout are:

• Yu’s Steady Mass Gain and Athletic Muscular Physique
• Yu’s Enhanced Strength and Speed
• Yu’s Enhanced Stamina and Fighter Core and Body Control

We’ll definitely have our work cut out for us with this one considering the amount of mass that Yu tacked on over time.

That said, Injae’s Workout is actually an easier place to start, or you could even start with one of our Beginner Workouts, with the Beginner Ninja Workout or the Beginner Speedster Workout being the ideal options to move up to this one.

Also remember: progressive overload is increasingly scaling up your workout over time, meaning you’ll add more reps overall (this can be done by more reps per set or more sets overall), or harder variations of each movement. This will be extremely important if you’re looking to continue to tack on more muscle over time with strictly calisthenics.

This is similar to the way you would increasingly lift more weight because you’re getting stronger.

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Yu Workout Routine

Training Volume:

4+ days per week

Explanation:

For this we’re pulling from a super high intensity and high volume program that will help us build the speed and agility of Yu while also getting strong and shredded. We’re going to be training with 4 days of calisthenics training per week, and they’re going to be high intensity workouts built with jump rope, toe taps or jumping jacks (your choice of which). I’ll discuss scaling options below for this, but this will be a great way to shred down and also work on speed, and endurance for boxing. On top of that I’ll also include some bonus resources and a Boxer Style Circuit Test that you try out weekly, biweekly or even monthly.

Want To Upgrade This Workout?

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Yu Workout: Sample Workout Schedule

Monday: K Calisthenics Alpha

Tuesday: K Calisthenics Bravo

Wednesday: Active Rest, Endurance or Boxer Style Circuit Test

Thursday: K Calisthenics Charlie

Friday: K Calisthenics Delta

Saturday: Active Rest Day or Optional Bonus Training Resources

Sunday: Rest Day

Yu Workout: K Calisthenics Alpha

Superset One: 

A. Push Ups (or Knee/Pause Push Ups)

3×25

B. Boxer Skips

3×25-100

Superset Two: 

A. Air Squats

3×20

B. Boxer Skips

3×25-100

Superset Three: 

A. Chest Dips

3×10

B. Boxer Skips

3×25-100

Superset Four: 

A. Sit Ups

3×20

B. Boxer Skips

3×25-100

Superset Five: 

A. Chin Ups

3×10

B. Boxer Skips

3×25-100

Bonus Hold: 

A. Hollow Hold

3×30 seconds

B. Boxer Skips

3×25-100

Yu Workout: K Calisthenics Bravo

Superset One: 

A. Decline Push Ups (or Knee/Pause Push Ups)

3×25

B. Boxer Skips

3×25-100

Superset Two: 

A. Glute Bridges

3×20

B. Boxer Skips

3×25-100

Superset Three: 

A. Tricep Dips

3×10

B. Boxer Skips

3×25-100

Superset Four: 

A. V-Ups

3×20

B. Boxer Skips

3×25-100

Superset Five: 

A. Pull Ups

3×10

B. Boxer Skips

3×25-100

Bonus Hold: 

A. Plank Hold

3×60 seconds

B. Boxer Skips

3×25-100

Yu Workout: Boxer Style 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!)

Boxer Style Circuit Test: Complete 4 Rounds for Time

400M Run

50 Second Wall Sit

40 Mountain Climbers

30 Push Ups

25 Air Squats

20 Sit Ups

15 Dips

10 Pull Ups

Yu Workout: K Calisthenics Charlie

Superset One: 

A. Wide Push Ups (or Knee/Pause Push Ups)

3×25

B. Boxer Skips

3×25-100

Superset Two: 

A. Lunges

3×20

B. Boxer Skips

3×25-100

Superset Three: 

A. Skull Crushers

3×10

B. Boxer Skips

3×25-100

Superset Four: 

A. Lying Leg Raises

3×20

B. Boxer Skips

3×25-100

Superset Five: 

A. Wide Pull Ups

3×10

B. Boxer Skips

3×25-100

Bonus Hold: 

A. Superman Hold

3×30 seconds

B. Boxer Skips

3×25-100

Yu Workout: K Calisthenics Delta

Superset One: 

A. Close (or Diamond) Push Ups (or Knee/Pause Push Ups)

3×25

B. Boxer Skips

3×25-100

Superset Two: 

A. Bulgarian Split Squats

3×20

B. Boxer Skips

3×25-100

Superset Three: 

A. Plank to Push Ups

3×10

B. Boxer Skips

3×25-100

Superset Four: 

A. Flutter Kicks

3×20

B. Boxer Skips

3×25-100

Superset Five: 

A. Handstand Push Ups

3×10

B. Boxer Skips

3×25-100

Bonus Hold: 

A. Planking Shoulder Taps

3×30 seconds

B. Boxer Skips

3×25-100

Yu Workout: 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

Yu 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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