Sakata Gintoki Workout Routine: Train like The Powerful Gintama Swordsman!

Last updated on January 13th, 2022 at 12:46 pm

Since we’ve been seeing a bunch of double ups for characters getting a new calisthenics or weight training variation they don’t already have – it’s time to bring in some newbies as well.

Sakata Gintoki is going to be the first Gimtama character to grace our Anime Inspired Workout Database.

Although he definitely won’t be the first samurai to join!

While there haven’t been a ton of requests for Gintoki, people regard him as one of the most popular anime characters of all time.

Which means I’m sure there are going to be a lot of happy members when they get him on our Anime Workout Placement Quiz.

Sakata Gintoki Stats:

Real Name: Sakata Gintoki

Height: 5’10

Weight: 154 lbs.

Anime: Gintama

Powers: No

Gintoki is actually quite tall when compared to male anime characters we’ve seen thus far.

Although he doesn’t compare to a ton of the behemoths we’ve seen among them…

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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Sakata Gintoki 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 Anime Inspired Calisthenics Workout?
Take The Anime Calisthenics Workout Placement Quiz Now!

Sakata Gintoki 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 start out our research into Gintoki we’ll be pulling right from his Wiki Fandom page, which leads us off with this:

Gintoki Sakata is the main protagonist of the Gintama series. He is the founder and president of the Yorozuya, as well as a highly-skilled samurai, having fought in the Joui War in the past. During the war, he became known as the Shiroyasha (literally meaning “White Yaksha”, a kind of demon in Buddhism and Hinduism) due to his powerful swordsmanship, demonic appearance, white clothing, and silver hair.

From there we can move on to discuss Gintoki’s abilities, which they give us a LONG list for.

They lead us off with a bit of an overview, stating:

Gintoki’s feats are very wide, being a veteran in the Joui War. His powerful swordplay and range of abilities gave him the nickname “Shiroyasha” (“white demon”). He is capable of turning the tide of any battle, being called “The Ace” by Katsura and Takasugi. He defeated strong Amanto and killed many high ranking ones, even those who are in legendary status (like enma and ogre). He’s also strong enough to defeat opponents considered the strongest in their respective class..” On the battlefield, his merciless abilities and savage swordsmanship were so notorious that the mere mention of his name is said to have once struck fear in the hearts of every Amanto. Several shinobi and samurai who have fought with him have observed that his swordplay is self-taught, but far from unrefined. Okita Sougo, the Shinsengumi’s finest swordsman, has noted how unpredictable his style is. Gintoki tends to wield full-length katanas and bokutos single-handedly, even double wielding them at times. However, his biggest weakness is his rage/anger. Despite becoming faster and stronger, he is a berserker whose only goal is to kill his enemy, leading to enemies that are equal or stronger than him to defeat him or hold him off, as was the case with Oboro, Jirochou, and his later interactions with Utsuro.

And they’re not done there, they also go on to say:

During battle, he is known to have displayed unusual strength. Although Gin is more than capable of matching powerful Amanto warriors and various other samurai, he will not hesitate to use tricks and manipulation if it means a quick and easy victory. He does not like to waste time fighting when using a little brains over brawn will yield a much quicker ending. His brute strength is remarkable, being second only to the Yato Clan, Utsuro, and a select few. His strength was shown against Bansai, where he broke steel cables and managed pulled down a helicopter. Against Oboro, he bit through his opponent’s katana, and against Housen, he managed to block the former’s smash, despite the Yato warrior having destroyed a stone bridge with said attack moments before.

Believe it or not, that’s just the beginning.

Here’s the full list of his powers and abilities:

• Immense Strength
• Tremendous Endurance
• Enhanced Speed and Agility
• Master Swordsmanship Specialist
• Expert Hand-to-Hand Combatant
• Combat Intuition
• Weapon Expertise
• Spiritual Affinity
• Musical Talent
• Charisma and Leadership

If you’d like to see the full breakdown for each of these, they also cover that individually on his Wiki page, but for the sake of the length of this article we’ll stick to this list as is.

We clearly have our work cut out for us with this one considering Gintoki is so well rounded.

We’ve seen this with other samurai characters among our anime inspired workouts, so we know this one won’t be easy.

But don’t worry, you can always scale this one down if needed.

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Sakata Gintoki Workout Routine

Training Volume:

3-5+ days per week

Explanation:

For this one we’re going to be working around 3 days of full body training that will also work on muscle endurance (which is always good for samurais) while building tons of strength with supersets, and then we’ll also tack on a Shiroyasha Circuit Test and a day devoted to Samurai Endurance as well.

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.

Sakata Gintoki Workout Routine: Sample Workout Schedule

Monday: White Yaksha Full Body A

Tuesday: Shiroyasha Circuit Test

Wednesday: White Yaksha Full Body B

Thursday: Samurai Endurance Work

Friday: White Yaksha Full Body C

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Sakata Gintoki Workout Routine: White Yaksha Full Body A

Warm Up:

800M Jog

Workout:

Superset One:

A. Dumbbell Incline Bench Press

3×10

B. Dumbbell Skull Crushers

3×10

Superset Two:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×10

Superset Three:

A. Cable Rows

3×10

B. Standing Alternating Dumbbell Curls

3×10 each arm

Superset Four:

A. Arnold Press

3×10

B. Kettlebell Swings

3×10

Sakata Gintoki Workout Routine: Shiroyasha 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!)

Shiroyasha Circuit Test: Complete For Time

Complete 4 Rounds:

30 Double Unders

25 Push Ups

20 Kettlebell Swings

15 Dips

10 Deadlifts

5 Pull Ups

Sakata Gintoki Workout Routine: White Yaksha Full Body B

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Flyes

3×10

B. Cable Pushdowns

3×10

Superset Two:

A. Goblet Squats

3×10

B. Seated Calf Raises

3×10

Superset Three:

A. Wide Grip Pulldowns

3×10

B. Chin Ups

3×10

Superset Four:

A. Standing Dumbbell Front Raises

3×10

B. Hanging Leg Raises

3×20

Sakata Gintoki Workout Routine: Samurai 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

Sakata Gintoki Workout Routine: White Yaksha Full Body C

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Dips

3×15

B. Seated Dumbbell Overhead Extension

3×10

Superset Two:

A. Hamstring Curls

3×10

B. Quad Extensions

3×10

Superset Three:

A. Deadlifts

3×10

B. Hammer Curls

3×10 each arm

Superset Four:

A. Upright Rows

3×10

B. Sit Ups

3×20

Sakata Gintoki Workout Routine: Bonus 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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