Adding Demon Slayer Inspired Workouts is always extremely fun being that I can always switch it up between heroes and villains (Demon Slayers and Demons) and still have great characters joining us.
Doma actually came in as one of our most powerful Demon Slayer characters, but didn’t quite make it among our most popular Demon Slayer characters.
That said, I’ve still had some requests trickle in for this routine – so after delaying it a bit – we’re finally here!
With Doma coming in as the fifth strongest character in the entire series – this routine is also going to add another layer of awesome to our Demon Slayer Workout Placement Quiz for you guys.
Doma Stats:
Real Name: Doma
Height: 6’1 1/2
Weight: 190 lbs.
Anime: Demon Slayer
Powers: Yes
Doma is actually taller than I originally imagined in my head for some reason.
While we have other behemoths within our Anime Workouts Database that still dwarf Doma, 6’1 1/2 is actually much taller than the average we’re used to seeing among male anime characters.
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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Doma 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!
Doma 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 Doma and his extraordinary powers and abilities we’re going to be pulling right from his Wiki Fandom page, starting with his brief bio:
Doma is a major supporting antagonist of Demon Slayer: Kimetsu no Yaiba. He is a demon affiliated with the Twelve Kizuki, holding the position of Upper Rank Two .
Right off the bat we know we’re dealing with one of the most powerful characters in the entire series.
If we jump into his powers and abilities they’ll expand on this, leading with an overview to start us off:
Overall Abilities: As the holder of Upper Rank Two, Doma is the second highest ranking member in the Twelve Kizuki and the third strongest demon in existence. His combination of combat skill and his powerful cryokinetic Blood Demon Art in battle is powerful enough to overwhelm and defeat the Insect Hashira, Shinobu Kocho, without any difficulty, and he is also noted to have defeated Kanae Kocho, the late Flower Hashira, in the past. Afterwards, Doma could take on Inosuke and Kanao, who were on par with the Hashira, simultaneously without much effort either.
According to Doma, Akaza, who holds the rank of Upper Three, would have no chance in defeating him in battle. Moreover, Doma was able to surpass Akaza in a shorter period of time, showcasing the immense power gap between the two demons. As further credence to Doma’s immense power, he rarely fights seriously and instead adopts a casual and carefree attitude even in life-and-death situations against the most powerful Demon Slayers, only every becoming serious when his life is in serious danger, such as when the deadly effects of Shinobu’s poisons became apparent.
Doma also has a long list of incredible powers and abilities that come with this explanation – and because of how long of a list, I’ll actually be pulling specifics that we can utilize to build out this routine.
Here’s how they break some of it down for us:
Immense Speed & Reflexes: Doma possesses inhuman movement speed and reflexes. Firstly, Doma is capable of casually moving faster than the eye can see or process, appearing to teleport even to the enhanced perception and reflexes of his fellow Upper Rank brethren. His superhuman speed was displayed once again when he sliced a woman into pieces despite Shinobu brining her far from Doma’s range of attack.
He also claimed that he could dodge and evade Akaza’s close ranged strikes but didn’t as he wanted to get along with him. Doma is so fast that he could completely blitz Inosuke and Kanao, stealing the former’s sword while she was holding onto it and the latter’s boar mask despite both Demon Slayers possessing heightened sensory abilities, and even then, it took them several seconds to realize that something was amiss, further testifying his terrifying speed.
Unlimited Stamina & Endurance: Doma possesses absolute and infinite stamina and vitality, never tiring and always remaining in optimal physical and mental condition all the time as well as being able to endure waves of onslaught as if it were nothing. He showed almost complete immunity to being repeatedly violently attacked by his fellow Upper Rank, Akaza, having his eyes slashed out by Inosuke, being repeatedly poisoned and stabbed by Shinobu, having his stomach slashed open by Kanao and inflicting various forms of extreme self-harm to himself. Doma never once expressed the slightest bit of pain, discomfort and panic at being wounded so grievously, having been able to nonchalantly and calmly continue fighting, talking or doing whatever else he is doing as if nothing is happening.
On top of these abilities they also list:
- Apathy
- Biological Absorption
- Extrasensory Perception
- Immense Durability
- Keen Intellect
- Blood Demon Art: Cryokinesis
And then they go on to tell us about his specific fighting style:
Tessenjutsu: Doma is incredibly skilled in Tessenjutsu as shown during his battles against the Demon Slayers. It is implied that his skill in this martial arts surpasses Akaza’s bare-fisted combat prowess due to their rankings. Doma showcased his skill in dual wielding his Japanese war fans against Kanao and Inosuke, where he could easily fend off both combatants, displaying his ability in using his fans for both attacking and defending during high-speed battles, parrying and delivering attacks that overwhelmed the Demon Slayers.
With his exceptional proficiency in Tessenjutsu, Doma could make use of techniques that require him to perform eight to nine fan attacks in the blink of an eye and generate huge gusts of air with them. Furthermore, Doma’s Tessenjutsu incorporates his cryokinetic Blood Demon Art which enhances its range and lethality, making his fighting style a great blend of offense and defense.
So for this one we’re actually going to be looking to prioritize speed and endurance with our strength training – which means instead of focusing on mass gain we want to still build the strength to enable to speed, but instead put an extra focus on staying super agile.
Which means you should still be ready to train with weights and at a high intensity – but we’ll be mixing it up a bit to accomplish the goals…AKA Doma’s powers, abilities, and aesthetic.
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Doma Workout Routine
Training Volume:
3-5+ days per week
Explanation:
We’re going to be training with 3 full body training days per week and then 1 day devoted to a circuit test (this is actually Muzan’s “Demon King Circuit” Test we’ll be using) and 1 final day devoted to extra endurance work to work around Doma’s specific abilities.
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.
Muzan Kibutsuji Workout Routine: Sample Schedule
Monday: Demon Full Body and Cardio A
Tuesday: Demon King Circuit A
Wednesday: Demonic Full Body Training B
Thursday: Demon King Circuit B
Friday: Demonic Full Body Training C
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Doma Workout Routine: Demon Full Body and Cardio A
Workout:
Dumbbell Bench Press
4×15, 12, 10, 8
Upright Rows
3×12, 10, 8
Bent Over Rows
3×12, 10, 8
Leg Press
3×12, 10, 8
Preacher Curls
3×10
Tricep Cable Pushdowns
3×10
Cardio:
Run 1-3 Miles
Doma Workout Routine: Demon King 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!)
Circuit: Complete 2 Rounds
25 Pull Ups
50 Kettlebell Swings
50 Push Ups
50 Bicycle Crunches
50 Box Jumps
50 Light Dumbbell Clean and Press
25 Pull Ups
Doma Workout Routine: Demon Full Body and Cardio B
Warm Up:
800M Jog
Workout:
Deadlift
4×15, 12, 10, 8
Seated Arnold Press
3×12, 10, 8
Chest Flyes
3×12, 10, 8
Hamstring Curls
3×12, 10, 8
Alternating Hammer Curls (Dumbbell)
3×10 each arm
Tricep Cable Kickbacks
3×10 each arm
Cardio:
Run 1-3 Miles
Doma Workout Routine: Demon 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
Doma Workout Routine: Demon Full Body and Cardio C
Warm Up:
800M Jog
Workout:
Back Squats
4×15, 12, 10, 8
Lateral Raises
3×12, 10, 8
Wide Grip Cable Pulldowns
3×12, 10, 8
Weighted Dips
3×12, 10, 8
High Cable Curls
3×10
Seated Overhead Dumbbell Extensions
3×10
Cardio:
Run 1-3 Miles
Doma Workout Routine: 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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