Barou Calisthenics Workout: Train like The Jacked Blue Lock King!

Last updated on April 25th, 2024 at 11:59 am

You guys have been asking for another variation of the Barou workout for a while, and it’s finally getting it’s spot inside our Blue Lock Inspired Workouts!

We’ve had a good handful of anime characters get a second version of their workout, but Barou has been at the top of the list.

Our original Barou Inspired Workout was built around weight training, but for this one we’re going to be sticking to strictly bodyweight training.

So if that wasn’t clear, this routine will be landing inside our Calisthenics Workouts Database, as requested by a LOT of members in The SHJ Army.

Shoei Barou Stats:

Real Name: Shoei Barou

Height: 6’1

Weight: N/A

Anime: Blue Lock

Powers: Yes

Shoei Baro is actually really tall, similar to Nagi and Rin Itoshi who also come in at 6’1-6’2.

This is well above the average height range we see among our male anime characters within The Anime Workouts Database and even teetering into what we would consider a behemoth (generally 6’5-6’6 and taller).

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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Barou 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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Baruo Calisthenics 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 Barou we’ll be pulling right from his Wiki Fandom page which starts with this:

Shoei Baro is a contender of the Blue Lock Project, who currently is a member of Italy’s Ubers during the Neo Egoist League.

Baro is a very selfish and arrogant type of forward who strives to be the star of the field at all times. When first arriving at Blue Lock, he was a member of Team X during First Selection and tied for top scorer in his designated stratum.

Another big part of our Shoei Baro training is going to revolve around his muscular appearance.

This is how his Wiki Fandom breaks it down for him:

Baro is tall with red eyes and long black hair that he wears up in a spiky style. When he lets it down, his hair is neck length. Baro also has a muscular build, due to his dedicated training regimen, keeping up his physical fitness. At Blue Lock, Baro wears the standard-issued body suit (black with gray stripes) and tracksuit. During the First Selection, he wore Team X’s white #10 jersey and wears Team X’s gray-capped cleats. During Second Selection, he wore Team Red’s #18 jersey and that later switched to white when he joins Isagi’s team. During Third Selection, Baro wore Team B’s white jersey and while on the bench for the Blue Lock Eleven, wears his bodysuit and a long black trench jacket. Once subbed in for the second half for the Japan U-20 match, he dons the official Blue Lock #13 jersey.

All of our Blue Lock characters have a toned physique, but Baro struts a bit more of a muscular build that we will be taking advantage of and allowing us to utilize the hybrid training style I’m shooting for with this one.

Moving down into his abilities section they start off by telling us about his style of play:

Complete Forward: Complete Forwards are strikers with great technical ability, clinical finishing, and physical strength, enabling them to fulfill multiple roles. They can link up with and play in others, fashion chances for themselves, finish off team moves and hold up the ball. These players are often best given the freedom to play as they wish, without rigid tactical instruction, as their versatility allows them to be fluid on the pitch.]

One thing I want to really hone into here is the fact that they immediately make mention to his physical strength. That is going to also be a big part of our training.

From there they go on to elaborate on it with this piece:

Baro’s physique enables him to hold up the ball and physically contest other players. His charging ability allows him to dribble and create chances for himself. His shooting and villainous style enable him to finish off team moves, by devouring his teammates. Baro has one of the best physiques in Blue Lock, as well as having one of the best techniques at his age in Japan, as stated by Anri Teieri. Often Baro is given the freedom to play and devour who he wishes on the field, as shown during the Second Selection, as well as by Ego telling Baro to disregard the team’s plan and focus on devouring Isagi against the Japan U-20.

The first sentence of this one begins by enforcing what we’re doing with this workout as it talks about his physique and playing physically with the other players to contest them.

The goals for our Barou Inspired Workout are going to be:

• Shoei Baro’s Muscular Physique
• Shoei Baro’s Physical Strength and Speed
• Shoei Baro’s Endurance

But, instead of using weight training like we did in our original Barou Inspired Workout, this time we’re going to be doing it with calisthenics.

So the best place to start for beginners that aren’t ready to dive into this (considering it might be a bit intense to start), would be The Beginner Ninja Workout or even The Beginner Speedster.

But, you can also scale this down as needed and dive right into this to start as well.

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Barou Calisthenics Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one you’ll have 4 days of calisthenics training a week, plus a The Complete Forward Circuit Test to take each week on top of endurance work if you want to add it in 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.

Barou Calisthenics Workout: Sample Workout Schedule

Monday: The King Calisthenics A

Tuesday: The King Calisthenics B

Wednesday: The Complete Forward Circuit Test Circuit Test

Thursday: The King Calisthenics C

Friday: The King Calisthenics D

Saturday: Optional Endurance Work

Sunday: Rest Day

Barou Calisthenics Workout: The King Calisthenics A

Warm Up: 

10-30 Minute Jog

Giant Set One: Complete 3 Sets

A. Hollow Hold x 30-60 seconds

B. Push Ups x 25

C. Sit Ups x 20

D. Mountain Climbers x 15-30

Giant Set Two: Complete 3 Sets

A. Glute Bridges x 15

B. Dips x 12

C. Chin Ups x 8-10

D. Half Burpees x 10

Footballer Endurance Work:

30-60 Minutes of Varied Cardio

Barou Calisthenics Workout: The King Calisthenics B

Warm Up: 

10-30 Minute Jog

Giant Set One: Complete 3 Sets

A. Air Squats x 30

B. Decline Push Ups x 25

C. Lying Leg Raises x 20

D. Inch Worms x 10

Giant Set Two: Complete 3 Sets

A. L-Sit Hold x 15-30 seconds

B. Plank to Push Ups x 12

C. Pull Ups x 8-10

D. Jump Squats x 10-15

Footballer Endurance Work:

30-60 Minutes of Varied Cardio

Barou Calisthenics Workout: The Complete Forward 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!)

The Complete Forward Circuit Test Circuit Test: Complete 4 Rounds for Time

400M Run

30 Push Ups

25 Air Squats

20 Double Unders

15 Sit Ups

10 Dips

8 Pull Ups

Barou Calisthenics Workout: The King Calisthenics C

Warm Up: 

10-30 Minute Jog

Giant Set One: Complete 3 Sets

A. Superman Hold x 30 seconds

B. Incline Push Ups x 25

C. V-Ups x 20

D. Wall Climbs x 10

Giant Set Two: Complete 3 Sets

A. Bulgarian Split Squats x 15 each leg

B. Tricep Extensions x 12

C. Wide Pull Ups x 8-10

D. Planking Shoulder Taps x 20

Footballer Endurance Work:

30-60 Minutes of Varied Cardio

Barou Calisthenics Workout: The King Calisthenics D

Warm Up: 

10-30 Minute Jog

Giant Set One: Complete 3 Sets

A. Wide To Close Push Ups x 30

B. Double Unders x 25

C. 3 Point Squats x 20-30

D. Slow Mountain Climbers x 20

Giant Set Two: Complete 3 Sets

A. Russian Twists x 30

B. Plank Hold x 60 Seconds

C. Bodyweight Rows x 8-10

D. Wall Sits x 60 seconds

Footballer Endurance Work:

30-60 Minutes of Varied Cardio

Barou Calisthenics 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

Barou Calisthenics 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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