Kencho Workout: Train like Kenichirou from Zom 100!

Last updated on October 15th, 2023 at 02:54 pm

Zom 100 is one of the top anime out right now and you guys want the Kencho physique (for good reason).

We have a couple other characters from Zom 100 that might make it into our Anime Workouts Database, but for now Kencho is an obvious choice to get us started.

I also should make mention, just in case it’s not obvious, that we’ll be working with weight training for this one considering Kencho’s muscular aesthetic.

We have been having a ton of new characters enter our calisthenics workouts on a weekly basis, so if you’re a bodyweight member of The SHJ Army there’s no need to worry – we have you covered.

Kencho Stats:

Real Name: Kenichirou Ryuuzaki

Height: N/A

Weight: N/A

Anime: Zom 100: Bucket List of the Dead

Powers: No

We don’t have exact stats for Kencho, but we do know that he is tall and muscular.

If I had to guess at his height based on what we see from him compared to other characters, I’d assume he comes in shy of what we’d consider a behemoth among our male anime characters.

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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Kencho 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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Kencho 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 Kencho I’ll be pulling right from his Zombie 100 Wiki Fandom starting with what they tell us here:

Kenichiro Ryuuzaki, or more commonly known by his nickname Kencho is a main character in Zom 100: Bucket List of the Dead. He is a former real estate salesman, and an old friend of Akira Tendou.

From there we can move right down into his appearance section, which is something we’re going to really be focusing on, even though they don’t discuss much of those things here:

Kencho is a tall, young man with an athletic, well-built physique. He has formerly black hair dyed blonde, with the sides shaven and left undyed, where two long, dangling strands are left framing his face. He has energetic-looking, olive-brown eyes framed with thick eyebrows and sharp lower eyelashes, giving him a lively, good-natured appearance. His outfit consists of a blue unbuttoned dress shirt that reveals his chiseled body, hot pink pants, and brown dress shoes.

Obviously we want to pull from the part that discusses his athletic, well built physique, but that’s about all they tell us in that category that’s going to be any help.

Kencho doesn’t actually have a powers and abilities section like we’re used to seeing with our characters, and is actually more-so just the big naked comedic relief during a lot of Zom 100.

That said, we are basically training entirely around his aesthetic.

This will kind of become a cosplay oriented workout, but regardless of whether you’re looking to cosplay as Kencho or not, the goal will be to get big and muscular like Kencho.

To back up the style of routine we’re going to be using (no spoilers just yet) I’ll share a little bit more about Kencho here:

Kenichirou first appeared when he was called Akira asking to hang out, after he hung up he put his face in his hands as he was in a love hotel and the girl he was with was Zombified but he rented a BDSM suite so it was restrained and unable to reach him. Akira then saved Ken and they made it to the roof Akira jumped to the next building and told Ken to follow, Ken told Akira the truth that he hated being a real estate agent and he always put on a fake smile, after that he stripped and jumped the gap he made it but he caught his nuts on the edge of the building. He then drank nude with Akira and talked about the future,

They also tell us about how Kencho and Akira initially became friends:

Kencho and Akira were friends from college when they both joined the same Rugby club together.

The Rugby club should tell us that he’s clearly done a decent amount of training (if his physique wasn’t enough to tell us) and give us more of an idea that Kencho can actually pack a punch with his strength and speed.

So to put it more clearly, we have the goals for our Kencho Inspired Workout as:

• Kencho’s Muscular Aesthetic
• Kencho’s Strength and Speed
• Kencho’s Rugby Style Training

This one is going to be fairly easy to jump right into, but it will be higher volume at five days a week and revolve around reverse pyramid training for our main lifts each day – which you can scale down to traditional pyramid training or even straight sets if needed – but I could see how it could be a little daunting to a beginner.

That said, you could easily start with our Beginner Behemoth Workout and then work your way up to this one (though any of our Beginner Workouts are a great place to start).

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Kencho Workout Routine

Training Volume:

5-6 days per week

Explanation:

I was originally going to program a four day bro split, but considering Kencho’s rugby background and aesthetic (and, actually even his overall personality) I like to think he’s in the gym every day hitting a different muscle group to keep his appearance in order. For that reason we’re going to be using a 5 day split that can easily be turned into a 4 day split by cutting the arm day and potentially adding an arm accessory exercise or two on your chest and back days. On top of that I’ll also be programming you a Rugby Circuit Test that you can complete weekly, biweekly or monthly as you can fit.

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.

Kencho Workout: Sample Schedule

Monday: Bro Split Plus One Chest Day

Tuesday: Bro Split Plus One Leg Day

Wednesday: Bro Split Plus One Arm Day

Thursday: Bro Split Plus One Shoulder Day

Friday: Bro Split Plus One Back Day

Saturday: Optional Additional Training with Resources (or Rugby Circuit Test)

Sunday: Rest Day

Kencho Workout: Bro Split Plus One Chest Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Bench Press (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Incline Dumbbell Press

3×12, 10, 8

Cable Chest Flys

3×12, 10, 8

Weighted Dips

3×10

Decline Hammer Strength

3×10

Kencho Workout: Bro Split Plus One Leg Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Back Squats (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Leg Press

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Seated Calf Raises

3×10

Quad Extensions

3×10

Kencho Workout: Bro Split Plus One Arm Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lifts:

Preacher Curls (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Overhead Tricep Extension (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

DB Hammer Curls

3×12, 10, 8 each arm

Cable Tricep Pushdowns

3×12, 10, 8

Chin Ups

3×10

Close to Wide Push Ups

3×30

Kencho Workout: Bro Split Plus One Shoulder Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Overhead Press (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Barbell Shrugs

3×12, 10, 8

Front Raises (DB)

3×12, 10, 8

Seated Arnold Press (Light)

3×10

Hang Cleans

3×8

Kencho Workout: Bro Split Plus One Back Day

Warm Up: 

10-30 Minute Incline Walk (Or Varied Cardio)

Main Lift:

Deadlift (RPT)

Warm Up 2-3 Sets

4×6, 8, 10, 12

Accessory Work:

Bent Over Barbell Rows

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

Close Cable Rows

3×10

Lateral Raises

3×15

Kencho Workout: Rugby 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!)

Rugby Circuit Test: Complete 2-4 Rounds for Time

100 Jump Rope

50 Push Ups

40 Kettlebell Swings

30 Sit Ups

20 Thrusters

10 Pull Ups

Kencho 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

Kencho 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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