Last updated on August 1st, 2021 at 07:59 pm
As you guys, we’ve swapped over to SIX workout routines per week recently, up from four, in order to hit all the heavily requested character workouts (four each week, up from two), along with our celeb workouts.
That being said, after seeing Naruto and Tsunade, there have been a bunch of requests for more Naruto characters.
So this week we’re going to be seeing Kakashi Hatake and Sasuke Uchiha!
Keep in mind the fact that we’ll be taking a look at their powers and building it around who they are as characters and their abilities, but also around the idea that people may want to cosplay as them.
This means we’ll be combining a workout that is built around achieving their abilities, but also around achieving their specific physique to give you the best possibility to unleash your inner Kakashi!
Kakashi Hatake Stats:
Height: 5’9
Weight: 148 lbs
Real Name: Kakashe Hatake
Powers: Yes
Kakashi Hatake is much taller than Naruto.
It is also important to point out that I’m basing his height and weight on part one, but they’re roughly the same as part two, and he is often listed an inch or so taller.
Vegeta were tied Wolverine for 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 Moralesonly 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.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
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.
And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because 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 The Unofficial Naruto Workout Booklet and Unleash Your Inner Ninja!
Kakashi Hatake Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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!
Take The Naruto Workout Placement Quiz Now!
Kakashi Hatake 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.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Kakashi’s, powers and/or abilities.
Here’s what his Wiki Fandom has to tell us about his background:
Kakashi is a natural prodigy, evidenced by his rapid rise through the ninja ranks. His feats and renown cause him to be recognised on sight by foreign ninja like Zabuza Momochi and the Fourth Raikage. Several members of Akatsuki considered him to be strong; deemed by Itachi Uchiha as a dangerous opponent, fought Kakuzu to a standstill despite the S-rank ninja’s abilities, and viewed by Pain as a major threat. Kakashi is valued highly for his combat prowess and leadership skills, such that many foresaw his rise to Hokage status years before it happened.His prowess is such, that some believe he could take on an entire country. However, the Sage of Six Paths believed Kakashi’s greatest strength is as a teacher, leader, and friend, all of which proved vital in Kaguya Ōtsutsuki’s defeat.
The big thing to point out here is that his main value comes from his leadership skills.
Right off the bat we’re introduced to Kakashi as Naruto and Sasuke’s (who we’ll also be seeing this week) trainer.
His Fandom goes out to talk about some of his other skills, such as:
- Chakra and Physical Prowess
- Taijitsu
- Ninjutsu
- Nature Transformation
- Dojutsu
- Sharingan
- Mangekyo Sharingan
And, of course, especially being that we’re on roll with it this week: his intelligence.
We also saw Batwoman and Gorilla Grodd and both of their fandom’s made sure to mention their genius level intellect. It’s definitely something that continues to arise when we do research on these characters.
It’s not ALL physical.
Not even two weeks ago we took a look at The Splinter workout and I gave you guys an inside look into our Coach Derek’s training style and programming.
For this one I’m thinking I take the reign on Kakashi as the teacher and leader and give you guys my own programming.
I don’t do nearly as much mixed martial arts as Coach Derek and obviously Kakashi, but as a leader and teacher I think it’ll be a great place to give you a training style that compliments both strength gain and calisthenics while working on your endurance and stamina.
You think you can handle it?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Kakashi Hatake Workout Routine
Training Volume:
6 days per week
Explanation:
I train 6 days a week with two 3 day splits. I do a push-pull-legs, and a cardio and calisthenics day. My training obviously also rotates depending on my goals, and also depending on what I’m beta testing. For Coach Derek I shared all his programming. For me, it’ll be a little difficult being that I’ve programmed nearly 400 of the workouts on the site and 99% of the workouts in The Academy and also our Superhero Programs. That being said, I will be writing you a workout that I always seem to come back to.
This is programmed after researching over 200+ celebrities and creating another 200+ character workouts to reach what I feel is peak conditioning in all aspects of SuperHuman abilities.
Extra Note:
I almost always do my workouts in circuits and supersets after my main compound lift. I still do the accessory work listed, but I find that I can get 9+ exercises in for a high volume workout by doing them in this fashion, without losing any weight off the top of my increase in progressive overload.
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 & tradition pyramid training, straight sets, super sets, progressive overload and more.
Kakashi Hatake Workout: Training Schedule
Note that cardio can be done before OR after your training. I switch it up depending on how I’m feeling.
You can also opt to add in any of the mixed martial arts programs instead of the additional cardio done within this program.
Monday: Cardio and Push Day
Tuesday: Cardio and Calisthenics
Wednesday: Cardio and Push Day
Thursday: Cardio and Calisthenics
Friday: Cardio and Push Day
Saturday: Cardio and Calisthenics
Sunday: Off Day
Kakashi Hatake Workout: Push Day
Cardio:
30-45 minute of varied cardio
Generally I’ll do 15 minutes of each, but sometimes I opt for 20 minutes of 2 instead:
Incline Treadmill Walk
Steady Elliptical Pacing at Level 5-7
Steady StairMaster Pacing at Level 5-7
Workout:
Main Compound Lifts: Bench Press and Military Press
Reverse Pyramid Training: 3-5, 5-6, 6-8, 8-10, 10-15
Don’t forget to warm up before going for your heavy sets.
Chest & Tricep Complimentary Accessory (Choose 1-3 from this list):
Incline Bench Press
Chest Flyes (Flat, Incline, Decline/DB, Cables)
DB Pullovers
Tricep Overhead Extensions (DB and Cables)
Tricep Kickbacks (Cables and DBs)
Tricep Cable Pushdowns
Dips
Shoulders and Traps Complimentary Accessory (Choose 1-3 from this list):
Skull Crushers
Arnold Press
Shoulder Front Raises (Cable or DB)
Shoulder Upright Rows (EZ Bar or DB)
Barbell Shrugs
DB Shrugs
Kakashi Hatake Workout: Pull Day
Cardio:
30-45 minute of varied cardio
Generally I’ll do 15 minutes of each, but sometimes I opt for 20 minutes of 2 instead:
Incline Treadmill Walk
Steady Elliptical Pacing at Level 5-7
Steady StairMaster Pacing at Level 5-7
Workout:
Main Compound Lift: Deadlift
Reverse Pyramid Training: 3-5, 5-6, 6-8, 8-10, 10-15
Don’t forget to warm up before going for your heavy sets.
Back and Bicep Complimentary Accessory (Choose from this list):
Bent Over Rows (DB and BB)
Lateral Pulldown (Close and Wide Grip)
Lateral Raises
Preacher Curls
Bicep Curl Variations
Hammer Curls
Feel free to add in extra lat work and/or trap work if not completed on push day.
Kakashi Hatake Workout: Leg Day
Cardio:
30-45 minute of varied cardio
Generally I’ll do 15 minutes of each, but sometimes I opt for 20 minutes of 2 instead:
Incline Treadmill Walk
Steady Elliptical Pacing at Level 5-7
Steady StairMaster Pacing at Level 5-7
Workout:
Main Compound Lift: Back Squat
Reverse Pyramid Training: 3-5, 5-6, 6-8, 8-10, 10-15
Don’t forget to warm up before going for your heavy sets.
Leg and Calf Complimentary Accessory (Choose from this list):
Leg Press
Hamstring Curls
Weighted Lunges
Leg/Quad Extension
Glute Bridges
Calf Raises
Kakashi Hatake Workout: Calisthenics and Cardio
On my calisthenics and cardio days I always do at least 60 minute sessions.
I generally do 20-30 minute of that 60 minute as HIIT training on the treadmill or bike, and then I swap back to some varied cardio jumping back and forth from machines every 15-20 minutes like my weight training days.
Calisthenics:
I tend to do these in a superset as follows, but I will tally up the reps and list them out for you at the end.
Superset:
A. Pull Ups
5×10-15
B. Dips
5×20-25
C. Push Ups
5×30-50
D. Hanging Leg Raises
5×20-25
By superset I mean that I complete these movements in one straight set all the way through and I don’t take any breaks until I’m done with one full set of each. Then I’ll break and do another four rounds of that with a short break in between each.
Total Reps to Shoot for:
Pull Ups: 50-75
Dips: 100-125
Push Ups: 150-250
Hanging Leg Raises: 100-125
Kakashi Hatake Workout: Option Mixed Martial Arts and Parkour
Also consider adding in some mixed martial arts training to really step your SuperHuman training up a notch.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL NARUTO WORKOUT BOOKLET!
More than 10 Workouts for Ninjas of All Ranks and Clans looking to Step It Up a Notch and One Day Become a Shinobi!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
