Asta Workout Routine: Train like Black Clover’s Main Protagonist!

Last updated on December 26th, 2021 at 11:51 am

I will admit that I JUST started watching Black Clover.

After finally catching up to some other awesome anime suggestions

But, I immediately know that Asta needs a spot inside our Anime Workouts section of our Workout Database.

Immediately.

I re-watched Dragon Ball Super and My Hero Academia (thanks Hulu), and then went back and finished Baki, but now I’m really enjoying both Black Clover, Blue Exorcist, and Fire Force.

And although Black Clover revolves around a lot of magic, that is obviously hard to train around (and build routines around), I think Asta is a perfect character physically  to revolve a workout on (and for other reasons we’ll discuss later on).

So here we go.

Asta Stats:

Real Name: Asta

Height: 5’1

Weight: NA

Age: 15-16

Anime: Black Clover

Powers: Yes

When you combine Asta’s age with the fact that he’s coming from an anime, his height doesn’t surprise me.

Honestly I was probably somewhere around the same dang height at his age.

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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Asta 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.

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Asta 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.

Being that I am pretty new to Black Clover I want to start us off with a bit of a biography for Asta and build on it as much as I think is needed to really dive into building this workout routine.

For that reason I’ll start with a brief overview from his Wiki Fandom and grow on that:

Asta is an orphan left under the care of a church in the village of Hage. He is the wielder of a five-leaf clover grimoire and is a 3rd Class Junior Magic Knight of the Clover Kingdom’s Black Bull and Royal Knights squads.

To build on that I want to share a bit about his appearance:

Asta is a young man of short stature with an exceptionally muscular build. He has green eyes and messy, ash blond hair with bangs in front of his forehead and a single strand protruding upwards from the center of his head. He keeps his hair together with a black headband, which has the gold-colored Black Bull insignia and has a red-colored four-pointed star with three stitches on the back of it.

If you notice in some of the pictures I utilize you can tell that he has six pack abs and toned muscles.

For a 15-16 year old boy Asta is JACKED.

Now one thing about Asta that we should note going forward, before we even look into his powers and abilities, is the fact that he does not actually have the ability to utilize magic.

This is something that will come up a couple times while discussing his abilities and I wanted to make it clear that this is an anomaly (Asta compared to the rest of the Black Clover world), but one that is somewhat perfect for our training purposes.

That being said, here’s a long list of Asta’s powers and abilities [from his Wiki]:

• Anti Magic: Asta uses this unique energy to nullify magic. Despite not having the ability to use magic, Asta’s control over his Anti Magic energy, as well as the very uniqueness of this power itself has earned him the rank of an Arcane Stage mage.
• Expert Swordsman: Asta initially has a rough style due to having an unconventional sword and having only received basic training from Fanzell Kruger. Over time he develops greater skill through battle experience, additional swords, and ki-sensing, as well as learning from his multiple battles alongside and against other magic swordsmen.
• No Magic Power: Asta possesses no mana and so is unable to use magic. This enables Asta to wield Anti Magic without suffering the weakening effects since he has no magic to drain. This also makes him undetectable to mana-sensors, and immune to the life-draining substance of the underworld.
• Enhanced Strength: Asta possesses a high level of physical strength, able to do a thousand single-handed handstand push-ups, to swing heavy swords single-handedly, and to punch holes in rock walls with no injury to himself. Asta can swing his swords with such force that his opponents break stone when they crash. The Witch Queen further enhances his arm strength using Blood Magic.
• Enhanced Speed: Asta is capable of moving in an above-average speed, which causes William Vangeance to think that he has used magic to aid himself.
• Enhanced Durability: Asta possesses a high durability, as seen when he is able to keep standing up, despite receiving numerous attacks from Heath. He is even able to emerge from Licht’s attempted cave-in relatively unharmed alongside Yami.
• Enhanced Instinct: Asta possesses a heightened level of instinct, as demonstrated when he can unconsciously move his body in the best way to defend himself.
• Ki: A principle originating from Yami’s homeland, this allows Asta to use a sixth sense and to perceive and react to unseen attacks and people.
• Devil-Possessed: As a wielder of a five-leaf clover grimoire, Asta is connected to Liebe, who possesses Anti Magic, which grants him access to this energy. The more power he draws on, the more devil-like his appearance becomes. Asta agrees to a bargain with Liebe: his right arm in exchange for more of his power. This increase in power enables him to negate a Gravity Singularity and to coat additional weapons in Anti Magic; however, he is limited to 50 seconds of usage.

Asta actually uses the fact that he has no magic power to his own benefit and has found a way to make his lack-of-magic something that is extremely powerful.

Along with this we’ll be training for enhanced strength, speed and durability.

Tack on the fact that he’s an expert swordsman and his ki that allows him to perceive and react to unseen attacks, and you shouldn’t be surprised when you see that I’m also adding martial arts and parkour resources to his training.

Get ready.

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Asta Workout Routine

Training Volume:

We’re going to be training 6 days a week, 3 days on, 1 day off, and repeat.

Explanation:

The training schedule below will involve 6 different days of programming that is similar to the structure of our Superhuman System, except that our SHS would continue to see a different workout everyday for another 90 days (or more) and include much more depth.

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Asta Workout Routine: Sample Workout Schedule

Monday: Calisthenics Training

Tuesday: Kettlebell Circuit and HIIT

Wednesday: Long Distance Endurance Training

Thursday: Off Day

Friday: Warm Up Work and Jump Rope Circuit

Saturday: BIG Circuit (300 WOD)

Sunday: Bodyweight Circuit and HIIT

Asta Workout Routine: Calisthenics Training

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Push Ups

4×25

Air Squats

4×20

Sit Ups

4×20

Dips

4×15

Chin Ups

4×10

Bonus Work:

Parkour training with resources shared below.

Asta Workout Routine: Kettlebell Circuit and HIIT

Warm Up:

You can choose to do your HIIT first or warm up with the warm up shared in your calisthenics workout above.

Circuit Workout: Complete 3 Rounds

20 Kettlebell Swings

15 Half Burpees on KB

20 KB Sumo Deadlift High Pulls

15 Toe Taps on KB

High Intensity Interval Training:

Complete 20-30 Minutes of HIIT Sprints (workout found here) or choose a different HIIT Workout.

Asta Workout Routine: Long Distance Endurance Training

Normally I would scale this with our regular endurance work based on activity level, but for this one we’re going to scale all those levels up a bit to make it slightly more advanced.

Beginner: 2-4+ Miles

Intermediate: 4-6+ Miles

Advanced: 7.5+ Miles

If you need extra help working your way up to these long distance runs you can also utilize these 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)

Asta Workout Routine: Warm Up Work and Jump Rope Circuit

Warm Up Work:

Dumbbell Thrusters

4×15

Single Arm Kettlebell Deadlifts

4×20

Single Arm Dumbbell Snatches

4×10 each arm

Dumbbell Curl to Press

4×10

Jump Rope Circuit Workout:

Choose from our Jump Rope Workout Database or from below:

• Spider-Man Inspired Jump Rope Workout
• Superman Inspired Jump Rope Workout
• Green Arrow Inspired Jump Rope Workout
• Captain America Inspired Jump Rope Workout

Asta Workout Routine: BIG Circuit [300 Workout]

For this one you can choose a different BIG circuit (in this case I’m referring to a circuit that take 30-45+ minutes to complete and is HIGH volume and intensity) like a Murph Challenge, but in this case I’ll be sharing our 300 Workout.

Complete Two Rounds for Time
(Scale To One to Start)

Pull-Ups: 25 reps

Deadlift: 50 reps at 135

Push-Ups: 50 reps

Box Jumps: 50 reps (ideally done on a 24″ box)

Floor Wipers: 50 reps holding a 135 lb bar

Clean and Press (using a kettlebell or dumbells): 50 reps, 25 per arm ideally with 36 lbs

Pull-Ups: 25 reps

Asta Workout Routine: Bodyweight Circuit and HIIT

Warm Up:

You can choose to do your HIIT first or warm up with the warm up shared in your calisthenics workout above.

Circuit Workout: Complete 5 Rounds

25 Push Ups

10 Jumping Jacks

20 Dips

10 Mountain Climbers

15 Dips

10 Half Burpees

10 Chin Ups

10 Jumping Lunges

High Intensity Interval Training:

Complete 20-30 Minutes of HIIT Sprints (workout found here) or choose a different HIIT Workout.

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