We haven’t had a character from Kingdom in a while and I felt like it I needed to remind you guys of how awesome some of the characters are.
So we’re bringing in Ou Ki!
So far we’ve only had Kyou Kai and Ri Shin, but when I brought them in you guys loved it, so I’m hoping this sparks some more love.
If it wasn’t immediately clear for this one: we’re going to be building this one with weight training considering Ou Ki is massive!
So if you’re looking for bodyweight training you’ll want to jump into the Calisthenics Workouts Database and choose from there instead.
Ou Ki Stats:
Real Name: Ou Ki
Height: N/A
Weight: N/A
Anime: Kingdom
Powers: Yes
I don’t have an exact height and weight for Ou Ki, but I do know he’s massive.
I would even confidently guess we’d classify him as a behemoth among our male anime characters in the Anime Workouts Database.
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!
Ou Ki Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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!
Ou Ki 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 Ou Ki I’ll be pulling right from his Wiki Fandom page starting with his bio section here:
Ou Ki was a Great General of the Qin Military and one of the Six Great Generals of Qin. He served as a close retainer to King Sho and was widely known under alias “Monstrous Bird of Qin“. He was also a branch member of the Ou Family and a cousin to Ou Sen. He was slain by Gi Ka and Hou Ken at the Battle of Kan Plains in 244 B.C.
We’re going to be training to become “Monstrous” like Ou Ki.
Here’s how they break down his appearance section, which is going to be relevant to how we build this one out:
Ou Ki was a massive and muscular man with long, dark hair, a three-pronged goatee, and remarkably large red lips. He had tribal tattoos covering his right arm, multiple piercings in his left ear and numerous scars stemming from a lifetime on the battlefield. During battles, Ou Ki wore a blue set of armor distinguished by its massive shoulder guards along with a crimson cape and his weapon of choice — a massive, decorated glaive.
As I mentioned: massive and muscular!
Two of the things we’re definitely going to be focusing on.
From there I want to move down into his abilities section, starting with his overall abilities section before we move into his physical abilities:
As a member of the first generation of Qin’s Six Great Generals, Ou Ki was one of the most dominant military figures of King Sho’s era of warfare. He numbered countless victories on the multiple battlefields against many formidable foes. In contrast to Mou Bu, the Monstrous Bird was skilled in both offense and defense warfare as he was described as being a well-balanced military commander. At the time of his death, there was not a single Great General as hated by the masses of enemy states and kingdoms as him and he was rumored to be the strongest of the Six Generals. His archrival, Ren Pa even stated that his army gave out the most pressure out of all Six Generals armies.
This doesn’t tell us that much but it does touch on how strong he was.
Moving into his physical abilities helps us clear it up:
Immense Strength: Ou Ki was one of the top tier characters to have made an early appearance in the series in terms of physical strength. He possessed a monstrous amount of strength honed from decades of warfare. His physical strength was so great that he could slice apart grown men like Gi Kou and Shou Mou along with their horses in half with his signature finishing slash.
Glaive Mastery: Ou Ki was a great and powerful master in wielding his glaive, being one of the greatest wielders in the series. With his unbreakable combat skills, he destroyed entire infantry and cavalry battalions with each swing of his blade, and brought the Bushin, Hou Ken to near-death twice despite his own powerful martial arts while dueling him.
The immense strength is exactly what we’re going to be focusing on here.
That, and his size, of course.
Which means the goals of our Ou Ki Inspired Workout are going to be:
- Ou Ki’s Massive Monstrous Aesthetic
- Ou Ki’s Immense Strength
- Ou Ki’s Mobility (for a Giant)
You should be able to jump into this one at any level, but it still may be a bit daunting for beginners who are new to lifting.
Which means if you want to scale down you can start with one of our Beginner Workouts, with the Beginner Behemoth Workout being the best one to level you up to Ou Ki!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Ou Ki Workout Routine
Training Volume:
5 days per week
We’re going to be lifting HEAVY, as I mentioned above. We’ll be training around compound lifts the majority of the time, but will also tack on accessory work as well as extra grip strength training mid week.
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Ou Ki Workout: Sample Workout Schedule
Monday: Monstrous Bird Squats and Back Work
Tuesday: Monstrous Bird Deadlift and Bench Press
Wednesday: Monstrous Bird Accessory and Grip Strength
Thursday: Monstrous Bird Squats and Back Work
Friday: Monstrous Bird Deadlift and Bench Press
Saturday: Rest Day
Sunday: Active Rest Day
Ou Ki Workout: Monstrous Bird Squats and Back
Heavy Work:
Back Squats
5×15, 10, 5, 5, 3
Bent Over Barbell Rows
4×10
Front Squats
4×10
Accessory Lifts:
Lateral Raises
3×10
Wide Grip Lateral Pulldowns
3×10
Weighted Chin Ups
3×10
Barbell Shrugs
3×15
Ou Ki Workout: Monstrous Bird Deadlifts and Bench Press
Heavy Work:
Bench Press
5×15, 10, 5, 5, 3
Deadlift
5×15, 10, 5, 5, 3
Incline Dumbbell Press
3×12, 10, 8
Accessory Lifts:
Upright Rows
3×10
Seated Calf Raises
3×10
Chest Flyes
3×10
Reverse Grip Cable Pushdowns
3×10
Ou Ki Workout: Monstrous Bird Accessory and Grip Strength
Heavy Farmers Carry
5x50M
Zottman Curls
4×12
EZ Bar Reverse Curls
4×12
Pull Ups
4×12
Dead Hangs
4xFailure
Press Ups (Fingers Only)
4×20
Reverse Press Up
4×20
Ou Ki Workout: Monstrous Bird Squats and Back
Heavy Work:
Back Squats
5×15, 10, 5, 5, 3
Bent Over Barbell Rows
4×10
Front Squats
4×10
Accessory Lifts:
Hamstring Curls
3×10
Quad Extensions
3×10
Single Arm KB Deadlift (Alternating)
3×10 each arm
Kettlebell Swings
3×10
Ou Ki Workout: Monstrous Bird Deadlift and Bench Press
Heavy Work:
Deficit Deadlifts
4×5
Bench Press
5×15, 10, 5, 5, 3
Deadlift
5×15, 10, 5, 5, 3
Accessory Lifts:
Power Cleans
3×10
Incline Dumbbell Press
3×10
Preacher Curls
3×10
Tricep Cable Kickbacks
3×10 each arm
Ou Ki Workout: Optional 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
Ou Ki 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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