Last updated on July 3rd, 2022 at 07:38 am
We took a bit of a break from our Bleach Inspired Workouts, but it’s time to bring them back and get a couple more so we can add them to our Unofficial Workout Booklets!
We’ve had some insanely powerful characters already, and we’re going to be bringing in two more to round out our list.
Renji Abarai came in as the sixth most popular Bleach character of all time and just missed making our list of the most powerful Bleach characters as well.
While Bleach isn’t currently one of the most popular anime out – it is still among one of the most requested anime here at SHJ among the others in our Anime Workout Database.
It’s still behind the most popular ten to fifteen, but popular nonetheless (or else it wouldn’t have nearly ten characters already).
That said, Renji will make a great addition to our Bleach Workout Placement Quiz when it joins our other Workout Placement Quizzes.
Renji Abarai Stats:
Real Name: Renji Abarai
Height: 6’2
Weight: 172 lbs.
Anime: Bleach
Powers: Yes
Renji is actually quite tall – especially when compared to other male anime characters.
Although he’s still dwarfed by the other behemoths we have among our databases.
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 Bleach Workout Booklet and Unleash Your Inner Soul Reaper!
Renji Abarai 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 Bleach Workout Placement Quiz Now!
Renji Abarai 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 Renji Abarai we’ll be pulling right from his Wiki Fandom page, which leads with this:
Renji Abarai is the lieutenant of the 6th Division under Captain Byakuya Kuchiki and is married to Rukia Kuchiki. He formerly served as the 6th Seat of the 11th Division under Kenpachi Zaraki.
When we get down into his powers and abilities section, like we’ve seen with a lot of our Bleach characters, the list is extremely long.
They lead with with his swordsmanship and hand to hand combat:
Master Swordsman: Renji is highly skilled in various swordsmanship techniques. He was trained by the 3rd Seat of the 11th Division Ikkaku Madarame when he was relocated to his division. Before becoming a lieutenant, his skills were great enough to fight on par with Ikkaku’s Shikai and earn the rank of 6th Seat Officer in the 11th Division. Renji is able to hold his own against captain-level fighters, and is one of the only lieutenants to have attained Bankai.
Shunpo Expert: Knowing that Zabimaru’s Shikai attacks leave him open to counter-attacks, Renji has become very proficient in Shunpo to compensate for this weak point. Renji can even keep up with captain-level Shinigami for an indeterminate amount of time. He knows enough to be informed on their higher level techniques.
Kidō Practitioner: As a student at the Shin’ō Academy, Renji showed poor skill in Kidō. Later, he is skilled enough in the use of the level 31 Shakkahō spell without incantation, but has difficulty using it in rapid succession, as some will explode on him indiscriminately. He also uses a low-level Bakudō spell to restrain multiple targets (albeit they were all unseated officers). Renji also has enough knowledge of Kidō to manipulate it for purposes other than fighting, such as using his Shakkahō spell to illuminate the dark corridors of Las Noches. However, he is only able to create a small light without reciting the full chant.
From there they move onto his strength, endurance and durability – which is really what we’re going to be building this one out around.
Here’s what they give us for those:
Enhanced Strength: Renji possesses great physical strength. When he swings Zabimaru toward Ichigo in their second fight, he easily tosses him into the air, and subsequently pushes him through an entire building about a dozen meters away with relative ease. During the fight with Szayelaporro’s unique Fracción, Renji protects Uryū from a direct punch from one of the stronger Arrancar, using both hands, before throwing him aside. Later, by spinning Zabimaru above his head, Renji creates enough force to generate a whirlwind, blowing all of Szayelaporro’s Fracción several yards away, despite their massive size. Szayelaporro stated this was a result of Renji’s “brute force.” Later, after seventeen months of training following Aizen’s defeat, Renji’s raw strength allows him to nonchalantly block Jackie’s strongest Fullbring-enhanced strike, which had enough force to unearth a large portion of the ground with the shockwave, with just the back of his wrist, and effortlessly knock her out with a simple blow to her stomach using the hilt of his sword. After training with the Royal Guard, Renji’s strength increased to the point where he created a large crater by elbowing Mask De Masculine in the back of the head and stopped Mask’s Star Satsujin Punch with just his bare hand.
Enhanced Endurance: During his fight with Byakuya, Renji is hit directly by every blade from Senbonzakura Kageyoshi, and when he continues to fight he is pierced by five more blades. Even after such terrible damage, he makes a last ditch effort attack, almost piercing Byakuya with Zabimaru, and finally falls defeated. He had enough confidence in his resiliency to use a full-power Hadō #31 on Szayelaporro at point-blank range, willingly taking damage as well, and later withstood having several of his internal organs crushed by Szayelaporro’s Teatro de Titere, forcing Szayelaporro to instead crush his tendons in order to bring him down while noting that Renji should have been rendered unconscious by this point.
Enhanced Durability: Renji is a very durable fighter. Seventeen months after Aizen’s defeat, Renji takes a direct, ground-shattering strike from Jackie’s enhanced “Dirty-Boots” Fullbring unfazed. Likewise, he was able to resist the unique healing properties of Tenjirō Kirinji’s hot springs without rotting away after being fully healed for a noticeable period, as well as enduring one of the Royal Guard member’s punches while remaining mostly unfazed, a feat that greatly impressed the man. Later, after his training with the Royal Guard and during his fight with Mask, Renji emerged unharmed after withstanding the onslaught of Mask’s Star Lariat and being hit by his Star Flash Super Nova.
Although I’ll obviously be factoring in Renji’s swordmanship, shunpo and kido – the main focus is going to be his enhanced strength and endurance.
For that we’ll be using three days of weight training to build strength and speed – and then a few days of endurance training with different training styles.
If you’re looking for a calisthenics workout you can go into that database and find one – because for this one we’re stepping it up a notch and lifting!
Get ready.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Renji Abarai Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to make our strength focus around a PPL Split and then another two days devoted to endurance and high intensity circuit [endurance]. On top of that I’ll be providing resources for you to tack on extra MMA style training and even parkour.
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.
Renji Abarai Workout Routine: Sample Schedule
Monday: Master Swordsman Leg Day
Tuesday: Shunpo Circuit Test
Wednesday: Master Swordsman Push Day
Thursday: Kido Endurance Work
Friday: Master Swordsman Pull Day
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Renji Abarai Workout Routine: Master Swordsman Leg Day
Warm Up:
Run 800-1600M
Workout:
Back Squats
3×12, 10, 8
Leg Press
3×12, 10, 8
Seated Calf Raises
3×12, 10, 8
Hamstring Curls
3×12, 10, 8
Weighted Glute Bridges
3×12, 10, 8
Cable Crunches
3×20
Hanging Knee Raises with Twist
3×20
Renji Abarai Workout Routine: Shunpo 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!)
Renji Abarai Shunpo Circuit Test: Complete 3 Rounds for Time
100 Jump Rope Skips
30 Sit Ups
25 Kettlebell Swings
20 Push Ups
15 Goblet Squats
10 Pull Ups
Renji Abarai Workout Routine: Master Swordsman Push Day
Warm Up:
Run 800-1600M
Workout:
Incline Dumbbell Bench Press
3×12, 10, 8
Seated Military Press
3×12, 10, 8
Seated Overhead Tricep Extension
3×12, 10, 8
Weighted Dips
3×12, 10, 8
Chest Flys (Cable or Dumbbell)
3×12, 10, 8
Lateral Raises
3×15, 12, 10
Hang Cleans
3×15, 12, 10
Renji Abarai Workout Routine: Kido 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
Renji Abarai Workout Routine: Master Swordsman Pull Day
Warm Up:
Run 800-1600M
Workout:
Deadlifts
3×12, 10, 8
Preacher Curls
3×12, 10, 8
Cable Rows
3×12, 10, 8
Wide Grip Cable Pulldowns
3×12, 10, 8
Chin Ups
3×10
Sit Ups
3×20
Lying Leg Raises with Hip Thrust
3×20
Renji Abarai 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
Join The Superhero Academy and start unleashing your inner SuperHuman.
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(Unofficial Workouts Inspired by Characters)
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