Kafka Hibino Workout: Train like Kaiju No. 8!

Last updated on November 6th, 2022 at 09:55 am

We’re coming in with a character that is already super popular without even having an anime built around him (strictly manga as of now).

That character is Kafka Hibino, AKA Kaiju No. 8!

Kaiju No. 8 is currently one of my favorite newer manga series I’m reading (on release) along with Sakamoto Days, and if you still count Jujutsu Kaisen as well.

So no spoilers (this is a spoiler), but be prepared to see Taro Sakamoto next week. He was actually coming this week but Kafka got his spot being that we’re seeing a specific manga listicle that Kaiju No. 8 is part of!

Kafka Hibino Stats:

Real Name: Kafka Hibino

Height: 5’9

Weight: N/A

Anime: Kaiju No. 8

Powers: Yes

Kafka is just above average height compared to other male anime characters – but they’re starting to get filled out with an older set of males that are bringing that average up a bit.

Especially when you begin factoring in the behemoths among our Anime Workouts Database.

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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Kafka Hibino 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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Kafka Hibino 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 Kafka Hibino we’ll be getting information directly from our Kaiju No. 8 Wiki Fandom page which starts us off with a brief bio section here:

Kafka Hibino also known as Kaiju No. 8 is the main protagonist of the Kaiju No. 8 manga series.

He is a Defense Force officer and a former worker for the Professional Kaiju Cleaning Company Monster Sweeper Inc. After a kaiju managed to enter his body, he obtained the ability to turn himself into a humanoid kaiju. He was formerly a member of the Third Division, but was recently transferred to the First Division.

And yes, for those of you who haven’t read the series just yet (this is a bit of a spoiler, but you learn it very early on), Kafka IS Kaiju No. 8!

This just begins to tell us about Kafka’s powers.

If you guys are readers of Kaiju No. 8 you already know, but we’ll have to move onto his powers and abilities section for the rest of you guys to really get the full scope of who we’re working with here.

Here’s how they start off with his overall abilities:

Overall Abilities: Kafka eventually learned to use this power on a more advanced level, allowing him to change specific parts of his body without a full transformation; conversely, this allows him to outwardly appear completely human if he so chooses. Unfortunately, his kaiju nature still remains, making it nearly impossible for Kafka to presently draw out beyond 1% of released power from the Defense Force combat suit he wears. Kafka’s kaiju form has a fortitude level of 9.8, the highest fortitude level seen so far in the entire series, making him one of the most powerful kaiju to ever exist, also known as a Daikaiju. He is able to overpower other kaiju rather easily, even those as powerful as a base Kaiju No. 9 who has a fortitude level of 8.5, without even tiring out. Kafka has shown so much dexterity with his new form that he could resist an onslaught from Vice-Captain Soshiro Hoshina and disarm him without injuring him.

Kafka’s transformation appears to get the better of him sometimes, resulting in a raging Kaiju No. 8. Kafka retains his individuality and sense of self when this occurs, leaving him to helplessly watch his body rampage without his consent. Furthermore, Kafka’s body, due to his age, can’t take the full strength of his blows and will eventually be damaged whenever Kafka abuses his powers.

They also go on to talk about his Release Force from his suit and his Kaiju Knowledge.

BUT, the most important part of our breakdown is going to come from what we learn about his Kaiju Transformation:

• Immense Strength: In kaiju form, Kafka gains immense physical strength to the point where he can even annihilate a Honju with just a single punch. Kafka is also able to use this strength to cover great distances in a few leaps. Even with only part of his body transformed, Kafka could easily lift the company’s car, making Kikoru Shinomiya believe that he had his own Defense Force suit. His strength in his Kaiju form is said to be on par to Isao Shinomiya.
• Immense Durability: In his kaiju form, due to his exceptionally thick skin, Kafka is extremely resilient to the point of tanking shots and coming out unscathed. He was able to survive and to defeat the combined power of Isao Shinomiya and Kaiju No. 2. His pain resistance is so strong, he barely felt any pain when Soshiro slashed him multiple times.
• Immense Speed and Reflexes: In his kaiju form, Kafka possesses immense speed and reflexes. He is able to evade Soshiro’s extremely fast sword attacks with relative ease. Even when not fully transformed, Kafka has shown to be able to run at tremendous speeds, impressing even Soshiro himself.
• Energy Emission: Kafka is able to power up his body with electrical-like energy that flows through his body and spine. Usually, the energy is used to make some of his attacks more powerful.

And finally they go on to talk about his regeneration, gigantification, and shapeshifting.

Which means the goals for our Kafka Hibino Inspired Workout are:

• Kafka’s Muscular Physique (Human Form)
• Kafka’s Immense Strength
• Kafka’s Immense Speed and Reflexes

For that we’ll be training with weights, which thankfully will allow us to hit all our goals at the same time.

We will also be able to accomplish it with a fairly basic training split, with the addition of extra training as you see fit (if you really want to step it up a notch), so this one will be fairly beginner friendly – although it might need a tad bit of scaling for some people (which shouldn’t be hard).

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Kafka Hibino Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be using a PPL (Push, Pull, Legs) Split, but I’ll also tack on a pretty intense Kaiju No. 8 Circuit Test that you can complete weekly, biweekly or monthly, as well as some First Division Endurance Work so we really get the full scope of our Kafka training.

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Kafka Hibino Workout: Sample Schedule

Monday: Defense Force Pull Day

Tuesday: Kaiju No. 8 Circuit Test

Wednesday: Defense Force Push Day

Thursday: First Division Endurance Work

Friday: Defense Force Leg Day

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Kafka Hibino Workout: Defense Force Pull Day

Warm Up: 

10-30 Minutes of Incline Walk or Walk/Jog

Workout: 

Bent Over Rows

3×15, 12, 10

Barbell Shrugs

4×15, 12, 10, 8

Preacher Curls

3×12, 10, 8 each arm

Cable Rows

3×15

Chin Ups

3×10-15

Wide Grip Pulldowns

3×15, 12, 10

Kafka Hibino Workout: Kaiju No. 8 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!)

Kaiju No. 8 Circuit Test: Complete 4 Rounds For Time

Run 400M

30 Sit Ups

20 Curl to Press

10 Explosive Push Ups

Kafka Hibino Workout: Defense Force Push Day

Warm Up: 

10-30 Minutes of Incline Walk or Walk/Jog

Workout: 

Arnold Press

3×15, 12, 10

Incline Dumbbell Press

4×15, 12, 10, 8

Skull Crushers

3×12, 10, 8

Chest Flys

3×15

Weighted Dips

3×5-12

Push Ups

3×20-30

Kafka Hibino Workout: First Division Endurance Training

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

Kafka Hibino Workout: Defense Force Leg Day

Warm Up: 

10-30 Minutes of Incline Walk or Walk/Jog

Workout: 

Goblet Squats

3×15, 12, 10

Leg Press

4×15, 12, 10, 8

Hamstring Curls

3×12, 10, 8

Quad Extensions

3×15

Hanging Leg Raises

3×10-20

Seated Calf Raises

3×15

Kafka Hibino 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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