Sukuna Calisthenics Workout: Bodyweight Training to Become King of Curses!

Last updated on March 28th, 2022 at 07:25 pm

We’re back for another take on our Sukuna Inspired Workout.

The SHJ Army has spoken and they said if we have that many Yuji workouts within our Jujutsu Kaisen Inspired Workout Database we need Sukuna as well!

So here we are, ready to take on a calisthenics based Sukuna routine.

Sukuna came in at number two among our most powerful Jujutsu Kaisen characters and at number four among our most popular Jujutsu Kaisen characters, so it definitely makes sense you guys want as many routines for him as we have for Yuji and Gojo.

The funny part about it, though, is the fact that we have to train with the same exactly physique and aesthetic in mind that we use when I build out our Yuji workouts….!

But, he’ll still be a fun addition to our Jujutsu Kaisen Workout Placement Quiz either way.

Sukuna Stats:

Real Name: Sukuna

Height: 5’8 (as Yuji)

Weight: 176 lbs. (as Yuji)

Anime: Jujutsu Kaisen

Powers: Yes

For Sukuna’s stats the only addition I would add is the fact that he is over 1,000 years old.

That at least allows us to differentiate him and Yuji a lot more!

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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Sukuna 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.

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Sukuna Calisthenics 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.

Even though we’ve already seen Sukuna here at SHJ (a couple times, actually), we’re still going to be going over all of his background information to build out the best workout around his powers, abilities and overall aesthetic.

For that I’m going to be starting with a brief bio shared from his Wiki Fandom page here:

Ryomen Sukuna, more often called just Sukuna, is a mighty cursed spirit known as the undisputed King of Curses. He serves as one of the primary antagonists of the Jujutsu Kaisen series.

According to a legend, during the golden age of jujutsu over 1,000 years ago, Sukuna was an Imaginary Demon, though in truth was a human sorcerer, and other sorcerers gave their all to defeat him. After his death, he became a cursed spirit, and his curse was too strong for his body to be fully destroyed. Henceforth, his remains of 20 indestructible fingers, preserved in grave wax, traversed the ages as cursed objects, ever growing in power. In the present, Sukuna has been incarnated into Yuji Itadori due to the latter eating one of his cursed fingers, which contain his fragmented power.

This doesn’t tell us much about what we’re going to be building the routine around, but it does give us a good bit of background for who Sukuna is and makes it more clear why his aesthetic (appearance) is the same as Yuji’s (…is Yuji’s…).

From there we can move into his overall skill level to start our research into his powers and abilities:

Overall Skill Level: Sukuna is a special grade cursed spirit. As the most powerful cursed spirit in the entire series, Sukuna possesses vast amounts of cursed energy. Sukuna’s presence was felt throughout Shibuya once he was awakened. His cursed energy is similar to Satoru Gojo in its immensity, but different in its overwhelmingly evil nature. He soon went on to overwhelm and defeat Jogo, the most powerful cursed spirit in Mahito’s group. Even Gojo acknowledged Sukuna’s strength, stating that fighting him would be tough. In every single appearance, Sukuna has proved that he is by far the strongest cursed spirit ever. He seriously injured Mahito when angered, defeated Jogo without much trouble, defeated Mahoraga, something no user of the Ten Shadows Technique and even a member of the Gojo Family with the Six Eyes had done. His strength is so great that Mahito and Jogo were convinced that Sukuna’s revival could ensure their success. Sukuna’s strength is only rivaled by other special grades like Yuta Okkotsu and Satoru Gojo.

So we can immediately acknowledge (like Gojo did) that we’re working around an extremely powerful character.  One of the most powerful characters in the entire anime/manga.

To go over a couple more things before getting into his actual powers and abilities we’ll be specifically working around – here are how they break down his Incarnation (for even more background about Sukuna and Yuji) and Sukuna’s hand to hand combat:

Incarnation: There is a slim chance that Sukuna will incarnate into whoever eats his fingers, gaining a physical, human body in the process. Upon Yuji consuming the first of his twenty fingers, Sukuna immediately came to possess his body, which he has inhabitated since.

Master Hand-to-Hand Combatant: Sukuna is an extremely skilled and powerful close-quarters fighter. He is shown overwhelming Megumi with powerful physical strikes alone. Sukuna can unite his cursed technique and his hand-to-hand prowess, making him an extremely difficult opponent to overwhelm in battle.

His Wiki Fandom page also breaks down his immense reflexes and durability as well as his great tactical intellect and metomorphasis.

But what we’ll be specific looking to accomplish is his immense strength and speed, which they describe here:

Immense Strength: In his first appearance Sukuna has shown to possess tremendous physical strength despite being in an incomplete state. He could easily defeat a very large cursed spirit with just a simple swipe, and during his fight against Gojo he was able to punch the roof of the school so hard it causes the building to rupture and crack. He easily overpowered the likes of a finger bearer, a special-grade curse. When gambling Yuji’s life against Megumi, Sukuna managed to fling the sorcerer through several building floors without effort and he easily overpowered and destroyed Megumi’s shikigami. He even punched Megumi so hard, the raindrops in that area dispersed. With fifteen of his fingers, Sukuna punched Jogo through buildings and even destroyed the latter’s jaw. His blows had considerable effect on Mahoraga.

Immense Speed: Sukuna has shown to move at incredible speed, such that his opponent didn’t even register Sukuna’s movement at first. He was able to continuously dodge Jogo’s attacks and keep up with Mahoraga in their fight. With three fingers, he caught a finger bearer off-guard and beat him into the ground. Sukuna was even able to appear in the middle of Atsuya Kusakabe and Panda, both capable sorcerers, with the former being a Grade 1 sorcerer.

Clearly we have our work cut out for us.

The fun part is actually that we’ll be working with kind of a mash up of the Yuji calisthenics workout and the Gojo calisthenics workout considering we’re training around a Yuji shredded physique but a power level as high as Gojo.

But don’t worry, there will be a bunch of Sukuna mixed in as well.

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Sukuna Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For Gojo we used tri-sets and for Yuji we used supersets and a finisher, so for Sukuna we’re mixing those together and using tri-sets, supersets and circuit finishers mixed with a day devoted to

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Sukuna Calisthenics Workout: Sample Schedule

Monday: King of Curses Calisthenics A

Tuesday: Special Grade Circuit Test

Wednesday: King of Curses Calisthenics B

Thursday: Cursed Energy Endurance Work

Friday: King of Curses Calisthenics C

Saturday: Rest Day

Sunday: Mandatory Rest Day

Sukuna Calisthenics Workout: King of Curses Calisthenics A

Warm Up: 

15-30+ Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout: 

Tri-Set:

A. Push Ups

3×20

B. Jumping Lunges

3×20

C. Superman Hold

3×30 Seconds

Superset: 

A. Dips

3×15

B. Inch Worms

3×10

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Decline Push Ups

Double Unders

Sukuna Calisthenics Workout Routine: Special Grade 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!)

Special Grade Circuit Test: Complete 4 Rounds For Time

Complete 4 Rounds:

Run 800M

30 Push Ups

25 Air Squats

20 Sit Ups

15 Dips

10 Pull Ups

Sukuna Calisthenics Workout: King of Curses Calisthenics B

Warm Up: 

15-30+ Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout: 

Tri-Set:

A. Wide to Close Push Ups

3×20

B. Wide to Close Air Squats

3×20

C. L-Sit Hold

3×30 Seconds

Superset: 

A. Plank to Push Ups

3×15

B. Glute Bridges

3×10

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Box Jumps

Sit Ups with Twist

Sukuna Calisthenics Workout Routine: Cursed Energy 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

Sukuna Calisthenics Workout: King of Curses Calisthenics C

Warm Up: 

15-30+ Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout: 

Tri-Set:

A. Explosive Push Ups

3×20

B. Step Ups

3×10 each leg

C. Hollow Hold

3×30 Seconds

Superset: 

A. Skull Crushers (Calisthenics)

3×15

B. Lying Leg Raises

3×30

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Wall Climbs

Mountain Climbers

Sukuna Calisthenics 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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