Yamada Sagiri Workout: Hell’s Paradise Samurai Executioner!

Last updated on September 20th, 2023 at 03:02 pm

We’ve already had Gabimaru join our Anime Workouts Database, but now it’s time for Yamada Sagiri to get her spot as well.

Soon we’ll even be able to make a mini-database for Hell’s Paradise characters, but for now we’ll let these two have their time to shine as the lone characters.

I love getting the opportunity to bring in strong female characters that allow us to train with weights, and while Sagiri’s physique could allow us to use calisthenics workouts, I think the best way to honor her badass character is to train with a hybrid system with both weights and bodyweight movements.

So if you’re here for strictly calisthenics, you’ll want to head back in and find a new routine.

Yamada Sagiri Stats:

Real Name: Yamada Sagiri

Height: 5’8

Weight: N/A

Manga/Anime: Hell’s Paradise

Powers: No

Sagiri is actually pretty tall, coming in above average among female anime characters we’ve seen, but still being far off what we’d consider a behemoth among them.

That said, she struts a lean and slim physique to go with it, but can definitely pack a punch when needed.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

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Yamada Sagiri 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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Yamada Sagiri 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 Sagiri we’ll be pulling right from her Wiki Fandom page(s), starting with what they give us for her brief bio section:

Yamada Asaemon Sagiri is the 12th rank Asaemon of the Yamada clan, as well as the daughter to the former clan’s leader, Yamada Asaemon Kichiji. She is the deuteragonist of Hell’s Paradise: Jigokuraku. After the shogun called for death row convicts to acquire the Elixir of Life from an island believed to be Shinsenkyō in exchange for a pardon for their past crimes, Sagiri recruited Gabimaru to be a part of the expedition team and was put in charge of acting as his monitor until the mission was complete.

From there we can skip her appearance section and go straight into her abilities. We know she is tall, slim, lean and strong, and that is made pretty clear – so the rest of the appearance section really comes down to her attire.

When we start off her abilities section we immediately learn this about her:

Sagiri is a highly skilled swordswoman who managed to gain the title of an Asaemon in the Yamada Clan and earn the rank of twelfth for becoming the next suitable head of the clan. Despite being one of the Yamada clan’s top sword testers, Sagiri was limited as a fighter due to her lack of battle experience. However, as pointed out by her peers, Sagiri is credited to be more than capable of holding her own against dangerous opponents when she has a strong resolve, such as Gabimaru, Rokurōta, and the powerful Sennin beings known as the Tensen. Gabimaru also viewed Sagiri as being much stronger than him, stating that her willingness to accept the doubt within herself gave her the power to overcome the obstacles in her path, which is what became key in her fight against Rien, the strongest Tensen to exist who found herself overwhelmed fighting Sagiri unlike her other strong allies who confronted her. Ultimately, Sagiri became one of the first few in 1,000 years to have survived the ordeals the island had to offer, which included reaching Hōrai where Lord Tensen previously resided, and escape.

From there we can also go directly into her physical abilities, which tell us a lot more about what we’re working with:

Sagiri has been shown to possess impressive speed and reflexes. She was able to instantly appear behind Gabimaru without him noticing a thing and almost came close to beheading him if not for the sound of her bell giving her away. She was also able to quickly disarm Genji of his sword at the same time he brought it down to attack her. Her reflexes allowed her to react quickly to a surprise attack from Gabimaru, and was even able to block every one of Rokurōta’s hard fast punches.

This sends us in the right direction for our workout, and tells us pretty clearly what some of our goals will be.

When we move into her other Wiki Fandom page we learn more precisely what they consider her powers/skills to be:

• Expert swordsman
• Kenjutsu
• Enhanced speed
• Enhanced reflexes
• Wood Manipulation/Tao attribute

Which just adds another layer on top of what we knew we’d be looking to train around.

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

• Sagiri’s Slim but Toned and Strong Aesthetic
• Sagiri’s Enhanced Speed and Reflexes
• Sagiri’s Samurai Mobility and Body Control

This one is going to be fun, but a bit intense as well.

Beginners shouldn’t have too much of an issue jumping into it, but you could also consider scaling down slightly by cutting out some volume.

If it does seem a bit too difficult to jump into, you can also consider starting with one of our Beginner Workouts, the best one [specifically for this workout] would be the Beginner Behemoth Workout, but any of them would be great to get you started.

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Yamada Sagiri Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one we’re using a hybrid training system that will have you doing both weight training and calisthenics four days a week and then fitting in your Yamada Clan Circuit Test weekly, biweekly or monthly (and using endurance training on weeks you don’t add the circuit).

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.

Yamada Sagiri Workout: Sample Schedule

Monday: Asaemon Hybrid Chest and Triceps

Tuesday: Asaemon Hybrid Legs, Calves and Core

Wednesday: Yamada Clan Circuit Test

Thursday: Asaemon Hybrid Shoulders, Traps and Core

Friday: Asaemon Hybrid Back and Biceps

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

Sunday: Rest Day

Yamada Sagiri Workout: Asaemon Hybrid Chest and Triceps

Warm Up: 

Jump Rope Skips

2×50

High Knees

2×25

Butt Kickers

2×25

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

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yamada Sagiri Workout: Asaemon Hybrid Legs, Calves and Core

Warm Up: 

Jump Rope Skips

2×50

High Knees

2×25

Butt Kickers

2×25

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

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yamada Sagiri Workout Routine: Yamada Clan 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!)

Yamada Clan Circuit Test: Complete 3 Rounds for Time

5 Half Burpees

10 Thrusters

15 V-Ups

20 Inch Worm Push Ups

15 Second Hollow Hold

10 Kettlebell Swings

5 Wall Climbs

Yamada Sagiri Workout: Asaemon Hybrid Shoulders, Traps and Core

Warm Up: 

Jump Rope Skips

2×50

High Knees

2×25

Butt Kickers

2×25

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

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yamada Sagiri Workout: Asaemon Hybrid Back and Biceps

Warm Up: 

Jump Rope Skips

2×50

High Knees

2×25

Butt Kickers

2×25

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

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yamada Sagiri 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

Yamada Sagiri 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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