Chūya Nakahara Workout: Train like Bungo Stray Dogs Port Mafia!

We haven’t had another Bungo Stray Dogs inspired workout since we got our Osamu Dazai Inspired Workout.

But now we’re back for Chuya Nakahara!

Season Four of Bungo Stray Dogs is currently making waves as it releases and is number two in the top airing anime at the moment (only surpassed by One Piece).

For that reason, the requests for more characters have been flooding in!

The characters don’t necessarily make the greatest characters to build workout routines around, but you guys definitely have fun with it – so I’m going to keep it coming.

Chūya Nakahara Stats:

Real Name: Chūya Nakahara

Height: 5’3

Weight: 132 lbs.

Anime: Bungo Stray Dogs

Powers: Yes

Chuya is actually extremely short. 

He comes in below the already short average we’ve seen among male anime characters, and is more than a foot shorter than the behemoths we have within 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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Chūya Nakahara 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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Chūya Nakahara 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 Chuya Nakahara I’ll be pulling right from his Wiki Fandom page which starts us off with a brief bio section here:

Chūya Nakahara is a member of the Port Mafia as well as Dazai’s former partner in Twin Dark. He is one of the five Executives in the Port Mafia. He has the Ability named Upon the Tainted Sorrow.

We already discussed a bit about Chuya’s height and weight, but I actually want to also add an extra section about his appearance just to give it a bit more of a breakdown.

Here’s what they say about his small, yet muscular physique:

Chūya is quite short with a petite, yet muscular build. He has grey eyes and striking orange hair that frames his face, with a longer section that falls just past his left shoulder. He wears a black hat with a red hatband and a thin silver chain that hangs over the brim.

We’re going to be focusing in on the fact that they specifically mention his muscular build.

When we move down into his abilities section we can make note that we won’t necessarily be using them for the workout, but still need to share to get the full scope of the character we’re working with:

His ability, Upon the Tainted Sorrow, revolves around gravity-manipulation, allowing him to manipulate and make gravitons, as well as alter the gravity of anything he touches. He is also capable of standing and walking upside down from ceilings.

I’ll tell you right now that we won’t be doing any training that allows us to manipulate gravity.

I’d make something up that tells you we’ll be able to jump so high or do such an explosive push up that it allows us to virtually negate gravity – but that just wouldn’t go with the Chuya aesthetic and main goals of this routine.

In his Villains Wiki Fandom page they also discuss his martial arts ability:

Martial Arts: Chuuya has been described as the best martial artist in the Port Mafia. He is highly proficient in kick-based attacks and favors them over punches due to his own personal philosophy, though this does not mean he cannot deliver them equally well. He often uses his Ability to empower his attacks and deliver much more brutal strikes, as well as defend himself from taking damage. However, Chuuya is still a dangerous adversary even without the use of his powers, as shown during his fight with Dazai, where he was able to kick Dazai several meters away into a wall with enough force to leave a crater.

They also say this about his abilities:

Enhanced durability
Enhanced strength
Enhanced reflexes
Enhanced speed

The goals of our Chuya Nakahara Inspired Workout are:

• Chuya Nakahara’s Petite but Muscular Build
• Chuya Nakahara’s Enhanced Speed and Strength
• Chuya Nakahara’s Fighter Endurance and Body Control

For this we’re going to be using calisthenics to accomplish all this which will be definitely be super achievable.

This one will be built between a beginner and intermediate routine, but if it seems a bit too difficult to get into you can also start with our Beginner Ninja or one of our other Beginner Workouts before you get into this one.

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Chūya Nakahara Workout Routine

Training Volume:

3 days per week

Explanation:

For this one we’re going to be training with 3 very basic calisthenics days per week, and then the only thing you’ll be required to do on top of that is get 10K steps per day.

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.

Chuya Nakahara Workout: Sample Workout Schedule

Monday: Port Mafia Calisthenics A

Tuesday: Twin Dark Circuit Test (Or 10K Step Requirement)

Wednesday: Port Mafia Calisthenics B

Thursday: Optional Endurance Training (or 10K Step Requirement)

Friday: Port Mafia Calisthenics C

Saturday: 10K Step Requirement

Sunday: 10K Step Requirement

Chuya Nakahara Workout: Port Mafia Calisthenics A

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Air Squats

3×20

Mountain Climbers

3×15-20

Glute Bridges

3×15

Sit Ups

3×15

Pause Push Ups

3×10-20

Bodyweight Rows

3×5-10

Chuya Nakahara Workout: Twin Dark 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!)

Twin Dark Circuit Test: 4 Rounds for Time

200M Run

30 Mountain Climbers

25 Crunches

20 Push Ups (any variation)

15 Air Squats

10 Inch Works

Chuya Nakahara Workout: Port Mafia Calisthenics B

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Lunges

3×20 [total]

Russian Twists

3×15-20

Donkey Kickbacks

3×15 each leg

Lying Leg Raises

3×15

Incline Push Ups

3×10-20

Chair Dips

3×5-10

Chuya Nakahara Workout: Optional 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

Chuya Nakahara Workout: Port Mafia Calisthenics C

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Step Ups

3×20 total

Flutter Kicks

3x2o-30

Wide to Close Squats

3×10-20

Bicycle Crunches

3×20

Inch Worms

3×10-20

Plank to Push Ups

3×5-10

Chuya Nakahara 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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