Denji Chainsaw Man Workout: Train to Unleash Your Hybrid Form!

Last updated on October 19th, 2022 at 12:24 pm

Denji is finally hitting Superhero Jacked!

You guys have been wanting me to add Denji (and Chainsaw Man in general) to our Anime Workouts Database for a while, but I wanted to wait until there was more information out there to pull from to really get this one right.

That said, I’m excited to be getting him on the site while also knowing we’re getting Chainsaw Man at Crunchyroll as well!

While we won’t have a Chainsaw Man mini-database anytime soon, or a Workout Placement Quiz for that matter – we’ll still have Denji floating around within the main anime quizzes and database.

Denji Stats:

Real Name: Denji

Height: 5’7

Weight: N/A

Anime: Chainsaw Man

Powers: Yes

Denji comes in right around average height that we’ve seen among male anime characters.

Although technically it would be considered short if we compared him to superheroes or male celebrities.

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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Denji 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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Denji 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 Denji and what we’ll be working with for this workout routine I’ll be pulling right from his Wiki Fandom page, which leads off with a brief bio stating:

Denji is the protagonist of the Chainsaw Man manga series. As a young boy, he inherits his father’s debts from the Yakuza. After meeting Pochita, he becomes a Devil Hunter for the Yakuza in an attempt to clear his debt. Once the Yakuza, under the control of a Devil, betrays him, he dies and Pochita becomes his heart. He now becomes the Chainsaw Devil by pulling a cord on his chest. After meeting Makima, he became a Public Safety Devil Hunter.

When we move down into his abilities we can really learn about what we’re working with here.

But, before we do that, I do want to at least make mention to his different forms, since we will be training to achieve an overall aesthetic like Denji as well.

Here’s how they break down his three different forms, which will directly lead us into his powers and abilities:

Human Form (Post-Fusion): After Denji forms a contract with Pochita, his heart is fused with Pochita, a chainsaw cord forms in the middle of his chest and he regains his lost organs. He now spends much of his time wearing the standard Public Safety Devil Hunter uniform, consisting of a white shirt, tie, and slacks. He wears the uniform carelessly, his shirt wrinkled and sleeves rolled up.

Hybrid Form: If his chainsaw cord is pulled while he has enough blood for the transformation, then his head will morph into a demonic, mechanical shape with long, jagged fangs and a chainsaw handle on the back. Large chainsaws will emerge from his forehead, arms and legs, if he desires it. If Denji’s chainsaw cord is pulled while he does not have enough blood, then a chainsaw blade will partially emerge from his face.

Devil Form: After surrendering himself to Makima, Denji transformed into a Full Devil, completely losing his human consciousness and letting his devil counterpart take over. Prior to the transformation, his intestines emerge from his stomach and wrap around his neck, resembling a scarf or a collar. Once transformed, his body is black, looking to be covered with either armored plates or scales. He gains spikes on his shoulders and the back of his head, the handle on the back of his head disappears. He becomes much larger and bulkier, towering over the average human. He has four arms as opposed to two, each equipped with their own Chainsaw Blade.

We are obviously prioritizing Denji’s shredded and lean base human form for this one, but I’ll break down our main goals after we discuss his powers a bit more.

Which brings us to his powers that come from his Hybrid Transformation:

Hybrid Transformation: By pulling on the cord emerging from his chest, Denji can transform into a bloodthirsty Chainsaw Devil. Denji needs blood in order use his abilities, so if he does not have enough he can’t fully transform, he can still manifest chainsaws but they are much shorter and weaker. This ability is revealed to be a result of his contract with Pochita. In exchange for living a “normal life”, Pochita became the heart of Denji.

• Enhanced Strength: Denji has enough strength to catch a thrown car out of the air without staggering and throw it back equally as hard. He was able to throw his own heart hard enough to go through the Earth’s atmosphere to prevent himself from being lost in space.

• Enhanced Durability: Denji withstood a point-blank blast from the Bat Devil that destroyed the building behind him. Denji was able to stand up and continue fighting despite being hit by the attack. He has survived multiple explosions, and being on fire for extended periods of time.

• Enhanced Endurance: Denji is able to withstand in a fight while being set on fire. He has recovered from decapitation, and nearly every part of his body being cut off in at some point, repeatedly.

• Chainsaw Manifestation: As part of his transformation Denji grows fully-functional chainsaws from his arms, legs, and head. These chainsaws are extremely effective at cutting through devils, being able to slice straight through the Bat Devil’s arm. He is able to manifest short chainsaws under his feet, which he can stick onto walls and even walk on them. As a full devil, all four of his arms have chainsaws.

From there they also go on to discuss his Devil Transformation, Blood Consumption, Chainsaw Devil Contract, Blood Devil Contract and his Hand to Hand Combat, BUT – I think we already have all we need to begin moving into this workout.

The main goals for our Denji Inspired Workout are:

• Lean and Toned Physique from Denji’s Human Form
• Enhanced Strength and Endurance from Denji’s Hybrid Form

For this we’ll be using bodyweight and calisthenics training to achieve Denji’s overall aesthetic, but I’ll be scaling up some of the movements in order to really push our limits and get that enhanced strength as well.

Don’t be afraid to scale down a bit if needed, or even start with our Beginner Ninja [Calisthenics] Workout before moving into this one.

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Denji Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 days of calisthenics (which will scale up in intensity – so if you want to just use the first day 3 times you can), one day of entirely endurance work, and a final day devoted to a Chainsaw Man Circuit Test (which can be subbed out for another endurance day).

Want To Upgrade This Workout?

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Denji Workout: Sample Schedule

Monday: Hybrid Strength and Core Calisthenics A

Tuesday: Chainsaw Man Circuit Test

Wednesday: Hybrid Strength and Core Calisthenics B

Thursday: Devil Form Endurance Work

Friday: Hybrid Strength and Core Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Denji Workout: Hybrid Strength and Core Calisthenics A

Warm Up: 

10-30 Minutes of Varied Cardio

Walk/Run/Row/Bike/Elliptical/Stair Master

Workout: 

Push Ups

3×20-30

Air Squats

3×20-30

Sit Ups

3×15-25

Lying Leg Raises

3×15-25

Dips

3×10-15

Pull Ups

3×5-10

Denji Workout: Chainsaw Man 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!)

Chainsaw Man Circuit Test: Complete 2 Rounds for Time

Run 800M

30 Mountain Climbers

25 Push Ups

20 Bicycle Crunches

15 Half Burpees

10 Wall Climbs

Denji Workout: Hybrid Strength and Core Calisthenics B

Warm Up: 

10-30 Minutes of Varied Cardio

Walk/Run/Row/Bike/Elliptical/Stair Master

Workout: 

Decline Push Ups

3×20-30

Lunges

3×20-30

V-Ups

3×15-25

Hanging Leg Raises

3×15-25

Tricep Extensions

3×10-15

Chin Ups

3×5-10

Denji Workout: Devil Form 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

Denji Workout: Hybrid Strength and Core Calisthenics C

Warm Up: 

10-30 Minutes of Varied Cardio

Walk/Run/Row/Bike/Elliptical/Stair Master

Workout: 

Wide to Close Push Ups

3×20-30

Wide to Close Air Squats

3×20-30

Sit Ups with Twist

3×20-30

Russian Twists

3-20-30

Plank to Push Ups

3×10-15

Wide Pull Ups

3×5-10

Denji Workout: 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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