Last updated on December 15th, 2023 at 09:18 pm
The YuYu Hakusho Netflix series is releasing in a couple days and we can’t have an explosion of YuYu and no Mukuro at Superhero Jacked.
And, spoiler alert, we’ll have a couple more new characters coming in as well, but we’ve already been doing well.
Mukuro is actually going to be our seventh workout among our YuYu Hakusho Inspired Workouts – so we’ll only need two more to have a full workout booklet for you guys.
That said, this one is actually going to be built on a full body [weight training] workout, since Mukuro is extremely powerful – but also slim and toned.
Mukuro Stats:
Real Name: Mukuro
Height: 5’2
Weight: N/A
Anime: YuYu Hakusho
Powers: Yes
Mukuro is actually extremely short.
Although, that won’t change how we go into this one.
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.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.
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Mukuro 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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Mukuro 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 Mukuro I’ll be pulling right from her Wiki Fandom page starting with her bio section here:
Mukuro is a powerful female demon who lives in Demon World and is part of a triumvirate of Upper S Class demons known as the The Three Kings, who used to rule over Demon World.
We should know going in that we’re going to have our work cut out for us.
They also make it clear that Mukuro is lean and toned – but the majority of her appearance section breaks down her bandaged appearance, starting with this:
Mukuro normally conceals her face behind bandages that are studded with paper tag wards and around her whole head. Only her damaged right eye is visible through an opening in the bandages and her voice is electronically distorted (and lowered) so as make her sound more like a man to those around her; a charade further reinforced by the fact she uses the supreme-masculine pronoun of “ore” rather than the gender-neutral/feminine pronoun of “watashi” when referring to herself in the Japanese language version.
So not much of what we’ll need to be focusing on.
But what we’ll really need to make sense of is her powers and abilities which they break down for us here:
In both the manga and the anime, Mukuro’s power depends entirely on her state of mind. In the anime, it seems that her power is directly proportional to how much hatred she feels. As stated by Kirin, Mukuro utilized at most, half of her maximum strength in the Demon World Tournament. Thus, Mukuro at her peak was at least the second most powerful character in the series, with Raizen being the only one capable of being stronger than her.
Mukuro’s ruthlessness as a ruler and merciless brutality in battle strike fear in the minds of countless apparitions across the plains of Makai. Her hard-earned reputation alone devastates the composure of her opponents. Many powerful S-Class Demons would rather shamelessly admit defeat than face her in combat. Only when facing Hiei does she hold back and hesitate to go for the win. The similarities of their respective life experiences create a connection between the two, as can be clearly seen in their anime-exclusive battle. This appears to be the source of her hesitation; she finds herself feeling emotions everyone had thought her incapable of feeling given her dark past.
Although Mukuro is primarily a hand-to-hand combatant, she appears in a brief flashback to be using a sword during her time as an assassin, although she is almost never seen carrying one around.
Which makes our goals pretty clear.
Our goals for our Mukuro Inspired Workout are:
- Mukuro’s Lean and Toned Aesthetic
- Mukuro’s Speed and Strength
- Mukuro’s Combatant Mobility
This one will be an intermediate workout, but beginners should be able to jump in and take advantage of it with some slight scaling; especially because you can also scale the weight of each movement.
That said, if it does seem a bit difficult right off the bat, you can also start with one of the Beginner Workouts, with the Beginner Behemoth Workout being the best place to start.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Mukuro Workout Routine
4-5+ days per week
For this one we’ll be training 4 days per week with a full body split and an extra day devoted to our Battle With Neferpitou Circuit Test which you can add in weekly, biweekly or monthly as you’d like.
Scaling Advice:
For this one scaling down is quite easy. You can cut down the abs and arm work on each day of training and still easily achieve six pack abs and toned muscular/strong arms. You can also cut out the daily endurance work, or scale it back. I made sure to include the abs and arm exercises as the last sets each day so it’s easy to cut if you’d like.
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.
Mukuro Workout: Sample Schedule
Monday: Demon Full Body and Endurance A
Tuesday: Demon Full Body and Endurance B
Wednesday: Three Kings Circuit Test
Thursday: Demon Full Body and Endurance C
Friday: Demon Full Body and Endurance D
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Mukuro Workout: Demon Full Body and Endurance A
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Incline Dumbbell Chest Press
3×15, 12, 10
Leg Press
3×15, 12, 10
DB Shoulder Front Raises
3×15
Close Grip Cable Rows
3×12
Alternating DB Curls
3×10 each arm
Dumbbell Tricep Kickbacks
3×10 each arm
Mukuro Workout: Demon Full Body and Endurance B
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Chest Flys
3×15, 12, 10
Weighted Glute Bridges
3×15, 12, 10
Upright Rows
3×15
Wide Grip Cable Pulldowns
3×12
Preacher Curls
3×10
Skull Crushers
3×10
Mukuro Workout: Three Kings 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!)
Three Kings Circuit Test: Complete 4 Rounds for Time
400M Run
25 KB Deadlifts
20 Explosive Push Ups
15 KB Swings
10 Plank To Push Ups
5 Wall Climbs
Mukuro Workout: Demon Full Body and Endurance C
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Decline Hammer Strength Press
3×15, 12, 10
Goblet Squats
3×15, 12, 10
Lateral Raises
3×15
Bent Over Rows
3×12
Hammer Curls
3×8 each arm
Tricep Dips
3×10
Mukuro Workout: Demon Full Body and Endurance D
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Bench Press
3×15, 12, 10
Weighted Lunges
3×10 each leg
Overhead Press
3×15, 12, 10
Chin Ups
3×10
Cable Curls
3×10
Overhead Tricep Extension
3×10
Mukuro Workout: Endurance Work Resources
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:
Mukuro 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
Join The Ultimate Fitness X Fandom Membership.
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