Yuji Itadori Calisthenics Workout Routine: Train like Jujutsu Kaisen’s Protagonist!

Last updated on October 31st, 2021 at 08:49 am

We’ve obviously seen Yuji Itadori here at SHJ before today.

We had our original Yuji Itadori Inspired Workout, which led off our Jujutsu Kaisen Inspired Workouts, and since then we’ve seen many more added alongside him.

But now we’re back to take on a new routine revolving around his abilities and physique, but this time revolving around calisthenics and bodyweight training.

Now we’ve even added on our Jujutsu Kaisen Workout Placement Quiz, and this routine will be a great addition to it.

So if you’re ready to get shredded like Yuji using calisthenics, you’ve come to the right place.

Yuji Itadori Stats:

Real Name: Yuji Itadori

Height: 5’8

Weight: 176

Anime: Jujutsu Kaisen

Powers: Yes

Yuji comes in right around average height, with a few inches above the general shorter range we’re used to seeing among our younger male anime characters.

Although he’s absolutely dwarfed by some of the behemoths in 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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Yuji Itadori 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.

Need Help Choosing The Best Jujutsu Kaisen Inspired Workout?
Take The Jujutsu Kaisen Workout Placement Quiz Now!

Yuji Itadori 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.

We haven’t broke down Yuji’s background, powers and abilities since our original workout routine, so we’re going to hop back into Wiki Fandom again to refresh this time.

Here’s how they start us off:

Yuji Itadori is the main protagonist of the Jujutsu Kaisen series. He is the son of Jin Itadori and grandson of Wasuke Itadori who was living a normal life until he encountered Megumi and ate one of Sukuna’s fingers. After becoming Sukuna’s vessel, Yuji began attending Tokyo Jujutsu High alongside Megumi and Nobara as first-year students.

And we already know that Yuji struts and lean and muscular physique.

He’s not overly JACKED, but he definitely has a ton of muscle and is quite shredded.

When we move onto his powers and abilities section they lead by telling us about his overall powers and abilities:

Overall Skill Level: Yuji is one of his school’s most powerful and talented students, Satoru Gojo placing him on the same level of potential as Yuta Okkotsu and Kinji Hakari as one of the three students who he believes will surpass his strength. Despite having no connections to the jujutsu world before a few months prior to the Shibuya Incident, Yuji is able to contend with and defeat Grade 1 and Special Grade curses. Yuji was gifted with superhuman physical abilities which he masterfully combines with his cursed energy. Yuji is also able to contain Sukuna with no ill effects. This enables him to harm Mahito, whose control over the shape of his soul otherwise renders him resistant to injury.

They then move on to break down each one of his specific abilities individually.

For the sake of this article length and the fact that we already broke down these abilities in our original Yuji Inspired Workout I’ll just be listing each of them and cutting the in depth description:

• Superhuman Strength
• Enhanced Speed and Reflexes
• Enhanced Durability
• Enhanced Stamina
• Master Hand-to-Hand Combatant
• Poison Resistance
• Weapon Mastery

Yuji comes in as the second most popular Jujutsu Kaisen character of all time and even ranks in, as a newbie sorcerer, at number nine among the most powerful Jujutsu Kaisen characters as well.

That being said: you need to get yourself ready for some high volume, high intensity training.

Yuji has superhuman strength and enhanced speed and stamina – all of which we need to train to obtain while also focusing on achieving his overall aesthetic – while using strictly bodyweight training.

So we have our work cut out for us.

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Yuji Itadori Calisthenics Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be working with calisthenics and bodyweight training primarily, but that will also include high intensity interval training, endurance work and more!

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.

Yuji Itadori Workout Routine: Sample Workout Schedule

Monday: Special Grade Training Upper Body Calisthenics

Tuesday: Special Grade Training Full Body Calisthenics A

Wednesday: Jujutsu Sorcerer Circuit Test

Thursday: Special Grade Training Full Body Calisthenics B

Friday: Special Grade Training Lower Body Calisthenics

Saturday: Bonus Resource Optional Training (Parkour/MMA/Etc.)

Sunday: Mandatory Rest Day

Yuji Itadori Calisthenics Workout Routine: Special Grade Training Upper Body Calisthenics

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Close to Wide Push Ups

3×20

B. Plank to Push Ups

3×10

Superset Two:

A. Inch Worms

3×10

B. Mountain Climbers

3×20

Superset Three:

A. Sit Ups with Twist

3×20

B. Tricep Extensions (Skull Crushers)

3×15

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Explosive Push Ups

Double Unders

Yuji Itadori Calisthenics Workout Routine: Special Grade Training Full Body Calisthenics A

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Half Burpees

3×20

B. Glute Bridges

3×20

Superset Two:

A. Handstand Push Ups

3×10

B. Lying Leg Raises with Hip Thrust

3×20

Superset Three:

A. Bulgarian Split Squats

3×15 each leg

B. Push Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Box Jumps

V-Ups

Yuji Itadori Calisthenics Workout Routine: Jujutsu Sorcerer 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!)

Jujutsu Sorcerer Circuit Test: Complete 4 Rounds for Time

800M Run

20 Clap Push Ups

15 Mountain Climbers

10 Double Unders

5 Pull Ups

Yuji Itadori Calisthenics Workout Routine: Special Grade Training Full Body Calisthenics B

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Mountain Climbers

3×30

B. Jumping Jacks

3×20

Superset Two:

A. Inch Worm to Push Ups

3×10

B. Slow Crunches

3×20

Superset Three:

A. 3 Second Pause Squats

3×10

B. Alternating Pistol Squats

3×10

Finisher: 3 Rounds, Descending Reps each Round

10-7-5

Wall Climbs

Burpees

Yuji Itadori Calisthenics Workout Routine: Special Grade Training Lower Body Calisthenics

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Wide to Close Squats

3×20

B. Side Lunges

3×10 each leg

Superset Two:

A. Split Jumps

3×10 each leg

B. Hanging Leg Raises

3×20

Superset Three:

A. Plank

3×60 seconds

B. Alternating Step Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Skater Lunges

Double Unders

Yuji Itadori Calisthenics Workout Routine: Bonus 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)

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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