Kunigami Workout: Train To Get Rensuke Jacked With Weights!

We’re bringing back Kunigami and building out our Blue Lock Inspired Workouts even more.

We already had our original Rensuke Kunigami Workout built around bodyweight training, but this time we’re going to be training to build Kunigami muscle with weights.

We have seen him train with weights in the manga, and I think it’s only fair to do his physique justice by adding a weight training variation to our list.

So if you’re looking for a bodyweight workout you’ll want to hop back into the Calisthenics Workouts and search there instead.

Kunigami Stats:

Real Name: Rensuke Kunigami

Height: 6’1-6’2

Weight: N/A

Anime/Manga: Blue Lock

Powers: No

Kunigami is actually pretty tall, especially compared to male anime characters we’ve seen.

Although he is off by about 4-5 inches from being behemoth among our 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.

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Kunigami 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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Kunigami 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 Kunigami I’ll be pulling from his Wiki Fandom page starting with what they tell us here:

Rensuke Kunigami is a contender of Blue Lock, who currently plays as a forward for Germany’s Bastard München.

He is a hot blooded forward who’s main goal is to become the best striker in the world and in turn a football superhero. When first arriving at Blue Lock he was member of Team Z during the First Selection. He was eliminated from Blue Lock’s main route during the final games of Second Selection but instead of leaving the facility he walked into a mysterious “Wild Card” door that was open to him. After the U-20 match ended, Kunigami finally returned from the “Wild Card” door and rejoined the other contenders during the Neo Egoist League.

Just knowing that Rensuke is part of Blue Lock is already enough to let us know that he’s extremely fit and a top performer.

The rest of the information doesn’t necessarily help us, but we’ll be pulling more information to help us out.

I’m also going to be sharing information about his appearance section which they write here:

Kunigami is a tall fair skinned high schooler with bright, spiky orange hair that is styled in an undercut with auburn eyes. He appears to be very muscular and broad in the shoulders. At Blue Lock, Kunigami wears the standard-issued body suit (black with gray stripes) and tracksuit. During the First Selection, he wore Team Z’s blue #9 jersey and wears Team Z’s gray-capped cleats. During Second Selection, he wore Team Red’s #50 jersey. Once he was selected as a regular for Bastard Munchen during the Neo Egoist League he dons their #50 club uniform. After the U-20 match, Kunigami’s hair has grown out more, he is noticeably buffer and he looks more gloomy and serious overall.

One big part of our workout goals is going to be his “very muscular” build.

And then they finish up with a full wrap up of his abilities here:

Being a high powered left footed shooter, Kunigami is a rare type of striker. Kunigami was tied for top scorer on Team Z during the First Selection, and only because another teammate cheated to get their goals to tie with him. When left unmarked he is guaranteed to make an easy goal. After emerging from his time in Wild Card, Kunigami’s physical abilities have been noted to have skyrocketed since his last appearance in Second Selection and he can now use both feet to score albeit his non-dominant kick being weaker. While the rest of the Germany Stratum Blue Lock players struggled to compare to the Bastard Munchen players, Kunigami easily kept up with them during training and ranked amongst the top 3 players in the entire stratum.

Rensuke is an extremely skilled player and we’re going to have our work cut out for us for this one.

The main goals for our Rensuke Kunigami Inspired Workout are:

• Rensuke’s Lean and Muscular Physique
• Rensuke’s Strength and Speed
• Rensuke’s Endurance and Agility

The main goal of this one is actually Kunigami’s muscular aesthetic, and the fact that we have literally seen him training with weights in the manga, so we will be looking to replicate that and his strength.

That said, we don’t need to get too advanced with this, and all fitness levels should be able to jump into this one.

If it does seem a bit difficult for you to start with you can also start with The Beginner Behemoth Workout or any of our Beginner Workouts and then level up to this one over time.

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Kunigami Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be training with weights five days a week and then adding in endurance work and extra core work on top of certain days for a full split.

Want To Upgrade This Workout?

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Kunigami Workout: Sample Schedule

Monday: Striker Chest and Endurance Work

Tuesday: Strike Legs and Core

Wednesday: Strike Biceps, Triceps and Endurance Work

Thursday: Striker Shoulders and Core

Friday: Striker Back and Endurance Work

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Kunigami Workout: Striker Chest and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Bench Press

4×12, 10, 8, 5

Incline Dumbbell Press

3×12, 10, 8

Incline Chest Flys

3×10

Chest Dips

3×10

Decline Cable Flys

3×10

Endurance Work:

Run 20-30 Minutes

Kunigami Workout: Striker Legs and Core Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Back Squats

4×12, 10, 8, 5

Leg Press

3×12, 10, 8

Calf Raises (on Leg Press or Seated)

3×10

Hamstring Kickbacks or Curls

3×10

Quad Extensions

3×10

Core Work:

Weighted Sit Ups

3×25

Hanging Leg Raises

3×25

L-Sit Hold

3×30 Seconds

Kunigami Workout: Striker Biceps, Triceps and Endurance

Warm Up:

5-10 Minute Incline Walk

Workout:

Preacher Curls

3×12, 10, 8

Overhead Tricep Extension

3×12, 10, 8

Alternating Dumbbell Hammer Curls

3×10 each arm

Cable Kickbacks

3×10 each arm

High Cable Curls

3×10

Endurance Work:

Run 20-30 Minutes

Kunigami Workout: Striker Shoulders and Core Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Overhead Press

4×12, 10, 8, 5

Alternating Dumbbell Front Raises

3×12, 10, 8

Barbell Shrugs

3×10

Upright Rows

3×10

Lateral Raises

3×10

Core Work:

Cable Crunches

3×30

Hanging Knee Raises with Twist

3×30

Plank Hold

3×60 Seconds

Kunigami Workout: Striker Back and Endurance Work

Warm Up:

5-10 Minute Incline Walk

Workout:

Deadlift

4×12, 10, 8, 5

Bent Over Barbell Rows

3×12, 10, 8

Wide Grip Cable Pulldowns

3×10

Wide Grip Pull Ups

3×10

Close Grip Cable Rows

3×10

Endurance Work:

Run 20-30 Minutes

Kunigami Workout: Optional Endurance Bonus Resources

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

Kunigami 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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