Grimmjow Workout Routine: Train like the Bleach Arrancar!

Last updated on July 2nd, 2022 at 04:54 pm

Our Bleach Inspired Workouts are getting an addition!

We haven’t had a character added to them in a bit, so it’s awesome we’re getting Grimmjow to join.

He didn’t quote make it onto our lists of the most popular Bleach characters or even the most powerful Bleach characters, but you guys have been requesting him quite a bit – so we might be reevaluating his non-placement among the popularity list.

Either way, though, he’s going to be a fun character to build around based on his overall physique and abilities.

For this one we’re going to working around bodyweight and calisthenics, which will make his routine a great addition to our Bleach Workout Placement Quiz.

Grimmjow Stats:

Real Name: Grimmjow Jaegerjaquez

Height: 6’1

Weight: 176 lbs.

Anime: Bleach

Powers: Yes

Grimmjow is tall compared to male anime characters.

He’s definitely not up there with some of the behemoths within our Anime Workouts Database – but he’s well above the average we’ve seen.

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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Grimmjow 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 Bleach Inspired Workout?
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Grimmjow 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 Grimmjow we’re going to be pulling right from his Wiki Fandom page, starting with:

Grimmjow Jaegerjaquez is an Arrancar and was the Sexta (6th) Espada in Sōsuke Aizen’s affiliated army.

That doesn’t give us much about him, so I’m also going to include a brief section from his history as well, which states:

Before Grimmjow became an Arrancar, he was a panther-like Adjuchas-class Menos. At one point he came across a group of Adjuchas-class Menos that included Shawlong Koufang, Edrad Liones, Yylfordt Granz, Nakeem Grindina, and Di Roy Rinker. Di Roy decided to eat him, but before Di Roy could act, Grimmjow attacked him and ate a chunk of Di Roy’s head. The group was impressed at his strength and they introduced themselves. Their leader Shawlong asked that Grimmjow join them, and the group bowed to him. Shawlong then explained that they have no intention of remaining Adjuchas or Gillians, vowing to become Vasto Lorde, but in order to do that they needed strength that they can use to pull themselves up. They had seen that strength in Grimmjow and Shawlong asked that Grimmjow lead them as their king.

And from there we’ll move right into his powers and abilities section starting with his hand to hand combat and swordsmanship:

Master Hand-to-Hand Combatant: Grimmjow is a very proficient hand-to-hand combatant, possessing masterful skill in using it as his primary means of attack. He is equally lethal using punches and kicks, and is highly unpredictable. His fighting technique is incredibly destructive, using his speed and reflexes to quickly take out his opponents. He is skilled enough to hold his own against stronger opponents for short amounts of time.

Expert Swordsman: Although he usually prefers hand-to-hand combat, Grimmjow is also able to fight effectively with his Zanpakutō. He could hold his own against Ichigo, who at the time was using Bankai and his Hollow mask, when he only had one arm. He is also able to hold his own against Shinji Hirako, while Shinji is wearing his Hollow mask. In a one-on-one battle against Ichigo, he displays considerable skill in swordsmanship by being able to keep up with Ichigo in battle.

Pesquisa: Grimmjow demonstrated this ability when he and his Fracción invaded Karakura Town. He is able to detect targets from a considerable distance.

From there we can move into discussing some of the abilities and powers that we’ll be working with.

We won’t necessarily be able to recreate his Hierro or spiritual powers – but they are still relevant to his overall background:

Hierro: As the Sexta Espada, Grimmjow has the passive ability known as Hierro. Grimmjow’s Hierro is strong enough to effortlessly block the sharp edge of a released Shikai blade with his bare hand, later showing the density of his skin by being able to grab Ichigo’s Bankai blade, blocking it with his bare hand and receiving no damage. Grimmjow was able to survive a point blank Getsuga Tenshō (though emerging with grievous injuries) and immediately afterwards withstands being frozen by Rukia’s Shikai, noting that simply freezing the top layer of his skin isn’t enough to kill him.

Enhanced Strength: Grimmjow is able to push back Ichigo with little effort. He can throw Ichigo a considerable distance using Ichigo’s own sword that he had grabbed hold of during an attack. His kicks are strong enough to send an opponent flying and destroy several buildings in the surrounding area. He also impaled Luppi Antenor, his Espada replacement, through the chest with his bare hand relatively easily despite Luppi’s Hierro. He is capable of wreaking powerful havoc simply by attacking with his hand.

Enhanced Durability: Grimmjow has proven himself to be a very durable fighter, as he took a Bankai-enhanced Getsuga Tenshō from Ichigo and only sustained a scar on his chest. Later, despite having only one arm, he was able to take 2 direct hits from Ichigo in his Hollow-enhanced state and emerged with only minor injuries and continued fighting.

Great Spiritual Power: Grimmjow possesses a great deal of spiritual energy. Rukia described it as “worlds apart” from his Fracción and wondered if he was even the same species. His Reiatsu is blue.

So for this one we’re going to be revolving our training around Grimmjow’s physique, strength and martial arts (in this case the endurance and stamina work that comes with that).

As I mentioned earlier, we’ll be building this one strictly around calisthenics training.

We have our work cut out for us, but it’s nothing we haven’t crushed before; so be ready for high volume and high intensity!

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Grimmjow Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re training around calisthenics and the priority is a shredded physique and strength plus body control and endurance to replicate the mixed martial arts and swordsmanship. For that we’re going to be training with 3 days of high intensity calisthenics work, one day of endurance work and a final Grimmjow Circuit Test for you to use weekly, biweekly or every month to test your skills and level up.

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.

Grimmjow Workout: Sample Schedule

Monday: Upper Body Focused Calisthenics Work

Tuesday: Grimmjow Circuit Test

Wednesday: Full Body Calisthenics Work

Thursday: Arrancar Endurance Work

Friday: Lower Body Focused Calisthenics Workout

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Grimmjow Workout Routine: Upper Body Focused Calisthenics Work

Warm Up:

800m Run

Workout:

Clap Push Ups

4×10

Pike Push Ups

4×10

Dips

4×10

Chin Ups

4×10

Diamond Push Ups

4×10

Wide Grip Pull Ups

4×10

Grimmjow Workout Routine: Grimmjow 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!)

Grimmjow Circuit Test: Complete 3 Rounds

30 Mountain Climbers

25 Push Ups

20 Sit Ups

15 Glute Bridges

10 Pull Ups

15 Dips

20 Air Squats

25 Lying Leg Raises

30 Second Plank Hold

Rest as Needed and Repeat

Grimmjow Workout Routine: Full Body Calisthenics Work

Warm Up:

800m Run

Workout:

Wide to Close Push Ups

4×10

In and Out Jump Squats

4×10

Double Unders

4×10

Handstand Push Ups

4×10

Side Lunges

4×10 each leg

Half Burpess

4×10

Grimmjow Workout Routine: Arrancar 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

Grimmjow Workout Routine: Lower Body Focused Calisthenics Work

Warm Up:

800m Run

Workout:

Alternating Pistol Squats

4×10 each leg

Glute Bridges

4×10

Jumping Lunges

4×10 each leg

Pause Squats (Stutter at Parallel or Below)

4×10

Box Jumps @ 36+”

4×10

Wall Sit

4×60 Seconds

Grimmjow 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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