We can only go so long at SHJ without getting another Demon Slayer Inspired Workout to hit the site.
I had expected to see some requests for some of the most powerful demons in Demon Slayer to come in, or even some past Hashira, but Genya topped the list among requests!
Genya, who we’ll talk about in more detail below, is also the Wind Hashira, Sanemi Shinazugawa’s younger brother.
They are very different though, so having Genya on our Demon Slayer Workout Placement Quiz won’t have the two brothers competing for the same slot.
Genya Stats:
Real Name: Genya Shinazugawa
Height: 5’11
Weight: 168 lbs.
Anime: Demon Slayer
Powers: Yes
Genya is actually quite tall compared to male anime characters we’ve seen that haven’t been behemoths like All Might and Gyomei (although we do have quite a few of those now).
Although his 5’11 would come in just below average if we compared him to male celebrities we’ve had.
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 The Unofficial Demon Slayer Workout Booklet and Unleash Your Inner Ninja!
Genya Shinazugawa 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.
Take The Demon Slayer Workout Placement Quiz Now!
Genya Shinazugawa 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.
The Demon Slayer Wiki Fandom doesn’t lead with much for an initial bio for Genya, but we’ll be pulling from the entirety of it to learn more about Genya’s overall character.
Here’s what they start us off with:
Genya Shinazugawa is a major supporting character of Demon Slayer: Kimetsu no Yaiba. He is a Demon Slayer in the Demon Slayer Corps and also the younger brother of the Wind Hashira, Sanemi Shinazugawa.
Moving on from that we would normally head right into the powers and abilties section of the Demon Slayer Wiki page and get a ton of additional information.
Instead of overall abilities leading into individual abilities and powers being broken down for Genya, though, his Wiki Fandom actually starts with this:
Demonic Transformation: By consuming the live flesh of a Demon, Genya could temporarily gain demonic attributes from it. Depending on the strength of the individual, he could gain regeneration and physical strength equal to one. In this form, Genya is capable of overpowering Aizetsu briefly.
From there they also go on to build on that with:
- Upper Rank 4 Empowerment: After consuming the wood created by Zohakuten, Genya had enough strength and speed to throw 3 trees in quick succession. In his battle against Kokushibo, the full extent of his demonification upon eating some of the Upper Rank 4’s flesh is shown that despite Kokushibo viciously bifurcating him across his abdomen and cutting of both of his arms, he still did not die, showing that like a genuine demon, Genya could now only be killed by decapitation.
- Upper Rank 1 Empowerment: Upon eating the hair of Kokushibo, Genya’s demonic abilities were further enhanced, as seen when he managed to reattach his severed body in mere seconds and is even able to intercept the telepathic communication of Muzan Kibutsuji. Upon eating a piece of the Upper Rank’s Flesh Sword, Genya even began taking up several of Upper Rank One’s physical characteristics such as his eyes and hair. Later, the full extent of his enhanced demon abilities is shown that even when he is bifurcated and half his head is sliced cleanly in half, Genya is not only still alive and conscious but still possessed the necessary strength to activate his Blood Demon Arts. However, upon succumbing to his severe wounds, Genya much like a genuine demon, disintegrated to ash.
So while we have not seen a ton of Genya in the anime yet, we do have a good amount of background information already on his fandom that we’ll be needing to build around.
They also go on to talk about his Blood Demon Art, which they describe as such:
Due to having eaten the flesh and cells of at least two Upper Ranks (Kokushibo and Hantengu), Genya had seemingly developed his own Blood Demon Art while in the heat of battle against Upper Rank 1. Similarly to Nezuko’s Blood Demon Arts, Genya’s own were also tailored to battle and do damage to other Demons.
Basically Genya is pretty damn strong.
We have to work around the fact that he is not only a Demon Slayer, but he also can enhance his speed and strength even further with his demonification – which they mention giving him the ability to “throw 3 tree in quick succession”.
While we likely won’t be able to throw 3 trees in a quick succession (although who knows, trees come in many different sizes after-all), we will still be training to prioritize speed and strength.
For that we’ll be utilizing weight training but weights that compliment that of an all around Demon Slayer physique and skillset.
Get ready.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Genya Shinazugawa Workout Routine
Training Volume:
5 days per week
To train like Genya and achieve his overall slim but muscular physique while achieving the Demonification strength and speed enhancements we’ll be utilizing 3 days of full body weight training with super high volume and then 2 days a week will be devoted to BIG (long) circuits.
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.
Genya Workout Routine: Sample Schedule
Monday: Demonification Full Body Training A
Tuesday: Demon Slayer Chip Away Circuit
Wednesday: Demonification Full Body Training B
Thursday: Demon Slayer Big Challenge Circuit
Friday: Demonification Full Body Training C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Genya Workout Routine: Demonification Full Body Training A
Warm Up:
20 Minutes of On and Off Sprints
- Warm Up 5-10 Minutes then:
- 1 Minute ON: Sprint 1 Minute
- 1 Minute OFF: Walk 1 Minute
- For a Total of 20 Minutes Post Warm Up
Workout:
Back Squats
3×12, 10, 8
Incline Dumbbell Bench Press
3×12, 10, 8
Barbell Shrugs
3×15, 12, 10
Wide Grip Cable Rows
3×12, 10, 8
Hammer Cable Curls with Rope
3×12, 10, 8
Tricep Cable Pushdowns
3×12, 10, 8
Core Work:
Weighted Crunches
3×30
Lying Leg Raises -> Flutter Kicks
3×20 -> 3xFailure
Genya Workout Routine: Demon Slayer Chip Away Circuit
Warm Up:
25 High Knees
25 Butt Kicks
25 Jumping Jacks
Workout: Complete 1 Round
1 Mile Run
60 Push Ups
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Thrusters
10 Burpees
Genya Workout Routine: Demonification Full Body Training B
Warm Up:
20 Minutes of On and Off Sprints
- Warm Up 5-10 Minutes then:
- 1 Minute ON: Sprint 1 Minute
- 1 Minute OFF: Walk 1 Minute
- For a Total of 20 Minutes Post Warm Up
Workout:
Leg Press
3×12, 10, 8
Chest Flys
3×12, 10, 8
Lateral Raises
3×15, 12, 10
Deadlifts
3×12, 10, 8
High Cable Curls
3×12, 10, 8
Tricep Cable Kickbacks
3×12, 10, 8
Core Work:
Cable Crunches
3×30
Toes to Bar
3×20
Genya Workout Routine:Demon Slayer Big Challenge Circuit
Warm Up:
25 High Knees
25 Butt Kicks
25 Jumping Jacks
Workout: Complete 5 Rounds
50 Jump Rope
20 Clap Push Ups
30 Double Unders
20 Dips
50 Jump Rope
20 Alternating Pistol Squats
30 Double Unders
20 Pike Push Ups
Genya Workout Routine: Demonification Full Body Training C
Warm Up:
20 Minutes of On and Off Sprints
- Warm Up 5-10 Minutes then:
- 1 Minute ON: Sprint 1 Minute
- 1 Minute OFF: Walk 1 Minute
- For a Total of 20 Minutes Post Warm Up
Workout:
Weighted Glute Bridges
3×12, 10, 8
Weighted Dips
3×12, 10, 8
Overhead Press
3×15, 12, 10
Wide Grip Pulldown
3×12, 10, 8
Chin Ups
3×12, 10, 8
Seated Overhead Extension
3×12, 10, 8
Core Work:
Weighted Sit Ups
3×30
Hanging Knee Raises with Twist
3×30
Genya Workout Routine: Optional Additional Training Resources
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)
HIIT 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 Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL DEMON SLAYER WORKOUT BOOKLET!
More than 10 Workouts for Demon Slayers and even Future Demon Slayer Corps members Inspired by Demon Slayer Characters
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
