Samurai Jack Season 5 came back in 2017 and I’m wishing it was still going and we were getting more adventures from Jack.
I’m putting Jack into both our Anime Workouts Database and our Superhero Workouts because I want as many members of The SHJ Army to find him as possible, and we don’t necessarily have a perfect way to categorize him inside our mini databases just yet.
Who knows, maybe one day we’ll even have the Powerpuff Girls here.
The way you guys are requesting characters (never ending) it seems like we still have a ways to go to fill out our databases, even after well over 2000 workouts and characters!
Samurai Jack Stats:
Real Name: Jack
Height: 5’10
Weight: 150 lbs.
Anime: Samurai Jack
Powers: No
Samurai Jack is actually fairly tall compared to other male anime characters we’ve seen at SHJ, although he falls short of being considered a behemoth by over half a foot.
His 150 pounds do show us that while he is lean and toned, he does carry a decent amount of muscle 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.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Samurai Jack 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 Anime Workout Placement Quiz Now!
Samurai Jack 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 Samurai Jack we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:
“Jack” (also known as Samurai Jack or simply the Samurai) is the alias taken by a Japanese warrior (with an unknown birth name) who acts as the titular protagonist of the cartoon Samurai Jack. Throughout the series, he is voiced by Phil LaMarr. Since youth, Jack trained in many different areas under numerous teachers in a variety of skills to defeat the demon Aku. However, Aku’s time travel spell sent Jack eons into the future, where he ruled all of Earth unopposed. Jack made it his mission to find a way back to his time and prevent Aku’s dystopia. Throughout his travels, Jack became an infamous freedom fighter, protecting and aiding numerous civilizations and innocents terrorized by Aku’s forces and other malevolent foes. Due to his many revolts against Aku’s rule and being the only person capable of killing him (because of his divinely crafted sword) he was the most wanted man in the world. After more than 50 years, Jack finally returned to the past and defeated Aku, creating a beautiful and a brighter future.
When we move down into his appearance section, the big thing to make note of is the fact that Jack can’t age.
And from there we can pull a bit from his early days and read a bit about some of his training:
His mother took Jack to a Japanese ship whose Captain took him from his homeland. On the journey, he is taught astronomy and how to navigate via the stars. The ship takes Jack to Arabia where a sheikh teaches him to ride horses. From there, he is taken to Africa where he was left with a tribe of bushmen who taught the art of fighting with a staff. After reaching proficiency, he traveled to Egypt where he was educated by their best scholars. Jack eventually moves to Greece and learned the art of wrestling, followed by a trip to England where he met Robin Hood who trained him on how to use a bow and arrow (as well as helped him hone his senses). He then traveled on a Viking longboat working as a member of the crew. In Russia, he was trained in the art of ax-throwing and later went to Mongolia where he was taught combat on horseback. His final training took him to a Shaolin temple where he learned their discipline and martial arts.
After his home was taken over by Aku, Jack was sent by the plan of his parents to undergo various of training by the greatest and most renowned warriors and scholars of the world at his time. From childhood to adulthood, Jack went through highly intensive and very extensive rigorous training with the best teachers to become a great warrior. In addition to his training, he learned new skills during Aku’s dystopia future to aid him in battle.
From there they go on to discuss an array (an extremely long list, if I’m honest) of abilities such as his enhanced longevity, animal empathy, hunting/surviving skills, master archery, master marksmanship, master martial arts, master swordsmanship, weapons master, ninjutsu, and more!
And of course we will be factoring in many of those things, but what we really need to take a look at is his physical abilities like these:
- Peak Human Conditioning: From spending the majority of his life preparing to face Aku and constantly facing adversity in his quest to return home, Jack has honed his body to the absolute limit of human potential. Given the fact he no longer ages and maintains a healthy lifestyle, he probably will remain that way for the foreseeable future.
- Peak Human Agility: Jack is extremely agile and he often uses this agility to his advantage against any opponent. He can easily do back-flips to avoid danger and land on his feet with ease.
- Peak Human Endurance: Jack has shown many times to be resistant to harm. He withstood powerful blows from inhumanly strong opponents relatively unfazed and being slammed through rocks only to quickly brush it off. Even with injures he does sustain, he has a high threshold for pain, able to continue fighting with no hindrance to his performance. He has even survived falls from great heights that would kill a normal person. Jack also has an unfathomable reserve of stamina. In addition to rarely tiring, even after such, he is shown able to fight off hundreds of opponents for days and still able to move and survive despite losing a lot of blood as seen in Episode XCIV.
- Peak Human Senses: Jack’s years of training have honed his senses to surreal levels. Due to fully mastered his senses, he has the ability to fight on any level. With them, he is highly alert to any approaching threat and likewise is able to quickly react to even the fastest of opponents. With his sense of hearing alone, he was able to defeat the Blind Archers, taking in the whole environment to consistently steps ahead of the three archers.
- Peak Human Speed: Jack is shown to be extremely swift. With his natural reflexes and sheer footwork, he is able to avoid gunfire, carve through entire armies within seconds, and even defeat a team composed entirely of highly skilled bounty hunters from all directions in the time it takes for a drop of water to hit the ground. He has also demonstrated the ability to use his sword to deflect bullets from a gatling gun with little effort.
- Peak Human Strength: Jack has deceptive raw strength for his lean frame, able to cleanly cut through most machines with little effort and can easily throw opponents much larger than himself. Also, following his training with the blue monkeys, his strength increased immensely, able to jump about while weighed down all over by large rocks and boulders. In building up his muscles for this improved physical prowess, he also gained the ability to jump about hundreds of feet into the air, even from a stationary position. However, in comparison to characters such as The Scotsman, he is shown to have difficulties lifting heavy loads.
Now THAT is a lot to work around.
Although it does make it pretty obvious what we’ll be looking to accomplish.
Which means the goals for our Samurai Jack Inspired Workout are:
- Samurai Jack’s Peak Human Conditioning and Muscular Aesthetic
- Samurai Jack’s Strength, Speed and Endurance
- Samurai Jack’s Masterful Mixed Martial Arts and Swordsmanship
We won’t necessarily be becoming a master of martial arts by completing this routine, but we do want to add that in so we know we’re working around things that go into becoming one – like mobility, strong core, nimbleness, and more.
You can clearly tell that this one is going to be pretty intense, just judging by how strong of a character Jack is, so if you’re a beginner you may want to consider utilizing one of our Beginner Workouts to start (the best one being the Beginner Behemoth Workout for this one) and then level up to this routine over time.
But, there will also be some pretty good opportunity to scale, so if you feel comfortable with that you can also jump right in.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Samurai Jack Workout Routine
Training Volume:
4-6 days per week
Explanation:
What better way to do this than to train like the legend himself: Bruce Lee! For this one we’re going to be training 4 days a week with hybrid training, just like Lee, and I’ll also be including a bonus Bruce Lee Circuit Test that you can complete weekly, biweekly or monthly that will be super high intensity training to replace (or work with) and martial arts training you could be doing. I’ll also be adding a day for endurance work (optional) and some additional training resources, as well as Lee’s ab training you can fit into your split as well.
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.
Samurai Jack Workout: Sample Workout Schedule
Monday: Martial Artist Upper Body
Tuesday: Martial Artist Full Body and Endurance
Wednesday: Off Day or Bruce Lee Circuit Test
Thursday: Martial Artist Lower Body
Friday: Martial Artist Full Body and Endurance
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Samurai Jack Workout: Martial Artist Upper Body
Warm Up:
Stretch
10 minutes of jump rope
Workout:
Barbell Bench Press
4×12
Weighted Chin Up
4×10
Incline Reverse Dumbbell Flys
3×10
Incline Dumbbell Bench Press
3×10
Barbell Power Cleans
3×10
Face Pulls
3×10
Plank Rows
3×10 (each arm)
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
800m jog
Samurai Jack Workout: Full Body and Endurance
Warm Up:
Stretch
10 minutes of jump rope
Workout:
5 Rounds for Time:
100m sprint
25 Mountain Climbers
20 Kettlebell Swings
15 Burpees
10 Pull Ups
5 Deadlifts
Core:
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
1600m jog
Samurai Jack Workout: Bruce Lee 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!)
Bruce Lee Circuit Test: Complete 4 Rounds for Time
100 Jump Rope Skips
30 Sit Ups
20 Clean and Press
10 Wall Climbs
Samurai Jack Workout: Martial Artist Lower Body
Warm Up:
Stretch
10 minutes of jump rope
Workout:
Squats
4×12
Weighted Lunges
4×10 (each leg)
Straight Leg Deadlift
3×10
Hamstring Curls
3×10
Light Front Squats
3×15
Calf Raises
3×10
Box Jumps
3×10
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
800m jog
Samurai Jack Workout: Full Body and Endurance
Warm Up:
Stretch
10 minutes of jump rope
Workout:
5 Rounds for Time:
60 calorie run (fast pace)
50 Leg Raises
40 Push Ups
30 One Arm Dumbbell Snatches (each arm)
20 Double Unders
10 Burpees
Core:
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
1600m jog
Samurai Jack Workout: Bonus Bruce Lee Ab Training
Bruce Lee Ab Workout: Ab Training A
Direct Ab Work and Core Strengthening:
Sit Ups:
4×25
Lying Leg Raises with Hip Thrust:
4×25
Holds and Core Stability:
Hollow Holds:
4×30 Seconds
Side Plank:
4×30 Seconds Each Side
Bruce Lee Ab Workout: Ab Training B
Direct Ab Work and Core Strengthening:
V-Ups
4×30
Hanging Knee Raises (or Leg Raises if possible):
4×15-20
Oblique Twists or Russian Twists
4×30
Holds and Core Stability:
Forearm Plank
4×60 Seconds
Bruce Lee Ab Workout: Ab Training C
Direct Ab Work and Core Strengthening:
Sit Ups w/ Twist
4×20 (10 each side; add weight if possible)
Hanging Knee Raises w/ Twist
4×10 each side
Oblique Weighted Side Bends:
4×15 each side
Holds and Core Stability:
L-Sit Hold
4×30 Seconds
Samurai Jack Workout: Swordsman Endurance Day
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
Join The Ultimate Fitness X Fandom Membership.
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
