Ichigo Kurosaki Workout: Bleach Substitute Shiginami Training!

Of course we’ve already had Ichigo Kurosaki hit SHJ.

Actually, we have a full Unofficial Bleach Workout Booklet and Ichigo was the very first character to make it into our Bleach Inspired Workouts.

The reason we’re back is because Bleach is back and you guys made it know you want a weight training routine for Ichigo!

Our first routine was an Ichigo Cosplay Oriented Workout that was built around calisthenics, which many of you Bleach fans took advantage of, but now it’s time to hit the weights a bit.

Ichigo Kurosaki Stats:

Real Name: Ichigo Kurosaki

Height: 5’11 1/4

Weight: 145.5 lbs.

Anime: Bleach

Powers: Yes

Ichigo is actually quite tall compared to male anime character we’ve seen at SHJ.

He doesn’t quite compare to some of our male behemoths within our Anime Workouts Database, and his weight is quite low for his height – but he has that hidden strength in him (obvious).

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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Ichigo Kurosaki 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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Ichigo Kurosaki 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.

We’ve obviously already discussed Ichigo’s background, powers and abilities in our first routine, but I’m going to go through it again considering it’s been a while and this might be the first time you guys are hitting an Ichigo routine.

For that I’ll be pulling from his Wiki Fandom page, which leads off with this:

Ichigo Kurosaki is a Human who is also a Substitute Shinigami. Ichigo is the son of Isshin and Masaki Kurosaki, and older brother of Karin and Yuzu. He is also married to Orihime Inoue and has a son named Kazui Kurosaki.

It’s not much of a bio section for such a complex and unique character, but they give us a ton of information when we move down into his powers and abilities.

The first thing I want to break down is his hand to hand combat before we move into his other physical abilities that we’ll be building around. Here’s what they say about that:

Expert Hand-to-Hand Combatant: Physically, Ichigo’s Human body is in top form. Ichigo has been trained in martial arts since he was a small child, both professionally and by his father. He has repeatedly shown great agility and coordination in his attacks. In addition to having powerful kicks and punches, Ichigo is proficient in counterattacks, takedowns, and body locks. He has repeatedly caught an opponent’s weapon strikes with a single hand. He effortlessly defeats multiple bullies and gangsters on a regular basis, and is a better martial artist than Tatsuki Arisawa, who is officially ranked the second strongest fighter of her age group in all of Japan despite her fighting with a broken arm. Combined with his speed, he effortlessly knocked out three lieutenants in rapid succession, while bare-handed, with a single strike each before the first lieutenant even touched the ground.^[540] While he has stopped training, constant attacks from bullies and his father keep his skills fresh.

From there they also talk about his “immeasurable spiritual power”, spiritual awareness, shunpo expertise, and master swordsmanship, to name a few.

But, what I really want to touch on is this information:

Enhanced Strength: Even while not in his Shinigami form, Ichigo is deceptively strong, smashing a man’s head through a concrete road with a single kick, and later kicking Asguiaro Ebern from his bedroom into the street without injuring his leg from the man’s Hierro.

Enhanced Speed & Reflexes: Even before learning Shunpo, Ichigo is a very fast and agile fighter. Ichigo possesses great reflexes, dodging a strike with no wasted effort and immediately counterattacking. He can strike quickly, without warning, and in rapid succession. His speed allows him to follow the movements of faster opponents to better analyze their movements, and block otherwise fatal strikes. Even when struck by surprise by Tenjirō Kirinji, who is fast enough to outpace Suì-Fēng, Ichigo counterattacked and injured said attacker without anybody else noticing. Ichigo managed to dodge a surprise point-blank shot to the head and attempt to perform a counter against Robert Accutrone, who was fast enough to match and pressure a fast Captain such as Shunsui in terms of speed.

And even more about his enhanced strength under the information they give for Shinigami Powers and Abilities:

Enhanced Strength: When he is in his Shinigami body, Ichigo’s already impressive strength is greatly enhanced. He has knocked out three Shinigami lieutenants with a single punch each, one of which shattered one of their Zanpakutō at the same time. His strength is great enough to easily stop repeated axe blows from Jidanbō before shattering Jidanbō’s axes in a single swing, and hurl Rukia a dozen meters into Renji’s arms and send them both skidding several meters more, achieving both feats with a single hand. With a single kick, he can break down and launch a large chunk of a stone wall. After regaining his Shinigami powers, one swing from his Zanpakutō produced a shockwave powerful enough to overwhelm Kūgo Ginjō, making the Fullbringer mistake it for a Getsuga Tenshō. When fighting Quilge Opie, Ichigo grabbed one of his Heilig Pfeil with his bare hand without sustaining any damage, despite the considerable explosion it caused when Ichigo threw it back. After returning from the Soul King Palace, Ichigo has increased in strength, allowing him to throw four Sternritter into separate buildings in rapid succession without any visible effort.

Immense Endurance: When in his Shinigami form, Ichigo’s endurance is strengthened to the point where he can continue fighting effectively after receiving many injuries, and can survive attacks which would easily kill normal Humans. It was stated by Rukia that a Shinigami’s life force is their spiritual power. As such, Ichigo can withstand attacks which would be fatal to most Shinigami. Uryū once stated Ichigo was a monster in this regard, and Aizen commented on his ability to continue moving despite grave injuries.

I also added in the immense endurance because we’ll be adding some endurance work to really round out the routine a bit for Ichigo.

We know he’s not a massive character with huge muscles; actually quite the opposite, only weighing 145 lbs. at his fairly tall height – so we’ll actually be prioritizing strength gains over muscle mass for this one – and the speed will follow that.

That means the goals for our Ichigo Kurosaki Inspired Workout are:

• Ichigo’s Enhanced Strength
• Ichigo’s Enhanced Speed and Endurance
• Ichigo’s Lean and Toned Physique

This one will be built around a super scalable intermediate level routine, so you should be able to jump right into it at any level.

That said, if it is a bit daunting and you aren’t ready to start here, you can also start with our Beginner Behemoth Workout as well.

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Ichigo Kurosaki Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’re going to be training with 4 days of full body workouts, and then I’ll also be giving you a day devoted to spearman endurance and a final [optional] training day which we’ll call the Cú Chulainn Circuit Test that can be added on weekly, biweekly or monthly to put your skills to the test.

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.

Ichigo Kurosaki Workout: Sample Schedule

Monday: Substitute Shinigami Full Body A

Tuesday: Substitute Shinigami Full Body B

Wednesday: Swordsman Circuit Test

Thursday: Substitute Shinigami Full Body C

Friday: Substitute Shinigami Full Body D

Saturday: Shinigami Endurance or Optional Additional Resources

Sunday: Rest Day

Ichigo Kurosaki Workout: Substitute Shinigami Full Body A

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Incline Dumbbell Bench Press

3×12, 10, 8

Leg Press

3×12, 10, 8

Bent Over Barbell Rows

3×12, 10, 8

DB Front Raises

3×12, 10, 8

Preacher Curls

3×15, 12, 10

Seated Overhead Extensions

3×20, 15, 10

Ichigo Kurosaki Workout: Substitute Shinigami Full Body B

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Back Squats

3×12, 10, 8

Cable Chest Flys

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

Kettlebell Swings

3×12, 10, 8

Alternating DB Hammer Curls

3×10 each arm

Tricep Cable Pushdowns

3×15, 12, 10

Ichigo Kurosaki Workout: Shinigami 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!)

Cú Chulainn Circuit Test: Complete 2 Rounds For Time

400M Run

30 Kettlebell Swings

25 Sit Ups

20 Goblet Squats

15 Dips

10 Curl to Press

Ichigo Kurosaki Workout: Substitute Shinigami Full Body C

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Deadlifts

3×12, 10, 8

Upright Rows

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Weighted Dips

3×12, 10, 8

21s with EZ Bar

3×21

Close Grip Bench Press

3×10

Ichigo Kurosaki Workout: Substitute Shinigami Full Body D

Warm Up: 

10-30 Minute of Varied Cardio

(Incline Walk, Jog/Run, Bike, Elliptical, etc.)

Workout: 

Seated Military Press

3×12, 10, 8

Weighted Chin Ups

3×12, 10, 8

Quad Extensions

3×12, 10, 8

Bent Lateral Raises

3×12, 10, 8

Alternating DB Curls

3×10 each arm

Cable Kickbacks

3×15 each arm

Ichigo Kurosaki Workout: Optional Swordsman 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

Ichigo Kurosaki 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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