Yasutora Sado Workout: Train like Chad from Bleach!

It’s time to give Chad his rightful place among our anime characters at SHJ.

We haven’t had a new character added to our Bleach Inspired Workouts Database in a bit, and when I was trying to figure out who needs to be there I immediately knew the answer.

First of all, Chad is massive and as much as I love that we’re getting tons of new workouts added to our calisthenics workouts for all our bodyweight members of our SHJ Army, I also want to continue bringing in super strong characters with weight training routines as well.

And Chad is perfect for that.

He didn’t quite make it onto our list of the most powerful Bleach characters or even the most popular Bleach characters, but he still deserves recognition among both.

Yasutora Sado Stats:

Real Name: Yasutora Sado

Height: 6’5 1/2

Weight: 260 lbs.

Anime/Manga: Bleach

Powers: Yes

As I mentioned above: Chad is enormous.

He joins our behemoths among our Anime Workouts Database and is going to be a super fun character to build our routine around.

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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Yasutora Sado 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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Yasutora Sado 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 Chad we’ll be pulling right from his Wiki Fandom page starting with his brief bio section here:

Yasutora Sado, also known as Chad, is a Human living in Karakura Town. He is a professional boxer who participates in televised matches. He was a classmate of Ichigo Kurosaki’s during their time at Karakura High School.

From there we can also discuss his appearance specifically because it’s something we’ll be looking to achieve with our training as well.

Specifically Chad’s muscular physique, which they describe here:

Sado is a teenager of Mexican and Japanese descent. He is dark-skinned with pronounced cheek-bones and has wavy brown hair with bangs that generally hangs over his brown eyes. He is a muscular and extremely tall man and appears to be much older than he actually is. Sado has a tattoo on his left shoulder which reads Amore e Morte (“love and death” in Italian) and consists of a heart with a snake and angel wings around it. He typically wears either his school uniform or flashy short-sleeved shirts with open collars. He also wears a dark, long-sleeved shirt with a rose emblazoned on the left sleeve. Seventeen months after Aizen’s defeat, Sado has grown a small goatee on his chin.

Next up we can discuss the big part of our training: Chad’s powers and abilities.

Here’s how his Fandom breaks it down for us:

Superhuman Strength: Sado possesses remarkable raw strength for a Human. With little effort, he lifted a steel beam that had fallen on him. He can effortlessly throw another person half a block away with one arm. Sado’s bare fists are strong enough to harm a Hollow in battle. He can break a telephone pole and swing it like a bat. He effortlessly threw off the Hollow creature helpers of Shrieker. After training in Hueco Mundo, Sado becomes strong enough to effortlessly lift and throw Ichigo into a building, destroying it in the process.

Enhanced Speed: Sado’s speed is above that of an average Human. Through his various battles, his speed increased to the point where he can anticipate high-speed attacks and counter them. During his fight with Gantenbainne, Sado develops a level of speed that can easily keep up with that of Sonído, even becoming capable of appearing behind his opponent and attacking.

They also discuss his enhanced durability, high spiritual power, and expert hand to hand combatant abilities.

But for this one we’re going to be focusing on his strength, speed and aesthetic.

That means the goals for our Yasutora Sado Inspired Workout are:

• Chad’s Massive Muscular Physique
• Chad’s Superhuman Strength
• Chad’s Enhanced Speed
• Chad’s Boxer Endurance

The fun part about characters who we are building workouts for around strength, speed and mass is that the speed will fall in place with our strength training and the priorities are the mass and strength which allows us to take advantage of the best routine possible.

This one is going to be good for any fitness level, but you can also start with one of our Beginner Workouts if you’d like to as well.

We’ll be training around a basic split, but you can also choose to scale down by cutting some movements, though the overall volume shouldn’t be too much for most.

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Yasutora Sado Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to build the necessary endurance and core like our professional boxer Chad. I’ll also give you optional core work and endurance each day that you can add-on however you’d like, as well as a Pro Boxer Circuit Test to complete weekly, biweekly or monthly.

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.

Yasutora Sado Workout: Sample Schedule

Monday: Boxer Hybrid Chest and Triceps

Tuesday: Boxer Hybrid Legs, Calves and Core

Wednesday: Pro Boxer Circuit Test

Thursday: Boxer Hybrid Shoulders, Traps and Core

Friday: Boxer Hybrid Back and Biceps

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

Sunday: Rest Day

Yasutora Sado Workout: Boxer Hybrid Chest and Triceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Incline Dumbbell Press

5×15, 12, 10, 8, 5

Accessory Work: 

Cable Tricep Pushdowns with Rope

3×15

Hammer Strength Press

3×12, 10, 8

Dips

4×10

Chest Flys

3×12

Close to Wide Push Ups

3×30

Optional Boxer Core:

Hollow Hold

3×30 seconds

Sit Ups

3×20-30

Lying Leg Raises

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yasutora Sado Workout: Boxer Hybrid Legs, Calves and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Back Squat

5×15, 12, 10, 8, 5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Double Unders

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Optional Boxer Core:

L-Sit Hold

3×30 seconds

Cable Crunches

3×20-30

Russian Twists

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yasutora Sado Workout: Pro Boxer 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!)

Pro Boxer Circuit Test: Complete 3 Rounds for Time

800M Run

20 Kettlebell Swings

15 Push Ups

10 Sit Ups

5 Wall Climbs

Yasutora Sado Workout: Boxer Hybrid Shoulders, Traps and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Overhead Press

5×15, 12, 10, 8, 5

Accessory Work: 

Barbell Shrugs

3×15

Standing Shoulder DB Front Raises

3×12, 10, 8

Handstand Push Ups

4×6-10

Lateral Raises (Light)

3×20-30

Kettlebell Swings

3×20-30

Optional Boxer Core:

Superman Hold

3×30 seconds

Sit Ups with Twist

3×20-30

Hanging Knee Raises with Twist

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yasutora Sado Workout: Boxer Hybrid Back and Biceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Deadlift

5×15, 12, 10, 8, 5

Accessory Work: 

Alternating Bicep Curls

3×10 each arm

Wide Grip Pulldowns

3×12, 10, 8

Chin Ups

4×15-20

High Cable Curls

3×12-15

Cable Rows

3×15-20

Optional Boxer Core:

Plank Hold

3×60 seconds

Bicycle Crunches

3×30-50

Hanging Leg Raises

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Yasutora Sado 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

Yasutora Sado 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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