Gabimaru Workout: Train like The Hell’s Paradise Assassin!

Last updated on September 18th, 2023 at 09:14 am

We’re getting another shinobi assassin added to our list of incredible characters within our Anime Workouts Database.

This time coming from Hell’s Paradise we have Gabimaru.

We already have a full database of Jujutsu Kaisen characters and even one for Chainsaw Man characters, but Gabimaru is the first from Hell’s Paradise, making it so we have a character from each of our Dark Trio.

And for all of you wondering: yes this one is joining our calisthenics workouts and will be built around bodyweight movements for all our bodyweight members of The SHJ Army who want to level up to the elite assassin.

Gabimaru Stats:

Real Name: Gabimaru

Height: 4’9

Weight: N/A

Anime/Manga: Hell’s Paradise

Powers: Yes

Gabimaru comes in as one of the shortest male anime characters on the site.

We have a couple around his range, but he’s over half a foot shorter than the average height we’re used to seeing.

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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Gabimaru 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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Gabimaru 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 Gabimaru we’ll be pulling right from his Wiki Fandom page, starting with a brief bio section they write for us here:

Gabimaru is an elite shinobi assassin formerly from Iwagakure and the last holder of the infamous alias, Gabimaru the Hollow. He is also the husband of Yui, the eighth daughter to the Iwagakure chief. He is the main protagonist of Hell’s Paradise: Jigokuraku.

Gabimaru served as Iwagakure’s most infamous shinobi until he was betrayed by his village for wanting to abandon his role as a murderer and live a peaceful life with his wife. This resulted in him being handed over to the authorities to be executed. However, after the shogun calls for death row convicts to compete in acquiring the Elixir of Life from an island believed to be Shinsenkyō in exchange for a pardon for their past crimes, Gabimaru receives an invitation from Yamada Asaemon Sagiri to be a part of the competition and accepts in order to reunite with Yui and live the life he so desired.

This gives us a good basis for what we’re dealing with, but it doesn’t come fully into view until we make our way into his abilities.

They start off his abilities section discussing a bit about his overall abilities before making their way into his physical abilities.

Here’s how they begin:

Gabimaru is a shinobi prodigy who has been deemed far too dangerous to confront. As a child, Gabimaru already possessed raw talent that not only allowed him to become one of the rare few children to survive Iwagakure’s deadly training regimens but also put him ahead of the others in becoming the next “Gabimaru the Hollow”. He is recognized in Iwagakure as the strongest “Gabimaru the Hollow” in history and became both feared and admired by his peers, including from other ninja villages. His infamous reputation for killing his targets made him out to be a cold-blooded monster to society. Even when outnumbered, Gabimaru has proven himself to be more than capable of taking down his enemies single-handedly. Among his murderous records before his captured, Gabimaru was noted to have killed 20 men without taking any damage. He was able to survive a massacre full of death row criminals such as himself while his hands were bound. Gabimaru was even able to handle taking down the 54 Iwagakure shinobi sent to kill him for his treachery, where not a single one but his equal Shija could manage to land a scratch on him in their attempts.

Now we have a better idea of just who we’re dealing with.

From there they move on to discuss his physical abilities, and I’ll add a label to help us out a bit for each one:

Immense Physical Strength: Gabimaru possesses immense physical strength, with his bare fists and legs being strong enough to puncture the bodies of humans and other living creatures. While his hands were tied, Gabimaru effortlessly lifted Warped Keiun, a large man three times his size, up in the air using the monk’s spear as leverage. He was able to tear apart the Sōshin limb from limb and was capable of sending the gigantic Rokurōta crashing with a single kick. Gabimaru was also able to match the strength of Zhu Jin and ultimately managed to overpower them after tearing them apart faster than they could regenerate. Even when up against his former Iwagakure peers, whose bodies are known to be incredibly durable, Gabimaru could bypass their defensives with little effort.

Inhuman Body, Incredible Durability and Endurance: As a former Iwagakure shinobi, Gabimaru possesses an inhuman body that allows him to perform feats that no ordinary human can accomplish, such as being able to dislocate his neck (along with various other joints) , temporarily stop his heart from beating, and harden his body. He possesses incredible durability and endurance. In the past, during a sparring match between a rival shinobi clan, Gabimaru easily and effortlessly killed the rival clan’s representative while being grievously injured from an earlier training session. After being captured, Gabimaru was sentenced to death by many forms of executions, only to have them all fail as he managed to survive every single attempt without suffering any serious injuries. He was also capable of surviving a barrage of weapon attacks from Warped Keiun and received not a single injury or show any signs of worrying. He is the only known person to survive a direct attack from Rokurōta, who caused the deaths of Eizen and Genji with a single strike. After taking devastating blows from the Sōshin and Rokurōta, Gabimaru was able to act completely normal without receiving any medical attention. Gabimaru’s durability even impressed Zhu Jin to the point that they questioned whether Gabimaru was even human after performing the feat of getting back on his feet from their attacks that are lethal enough to kill a mortal. Even after the Tensen resorted to using Tao attacks that are meant to cause internal damage, Gabimaru had enough stamina to overpower Zhu Jin with his strength.

Hand To Hand Fighting: Gabimaru is also a powerful and skilled hand-to-hand fighter, using devastating punches and kicks that are complimented by his highly immense physical prowess. During the times his hands were restrained, Gabimaru was not tied down at the slightest and was capable of killing effortlessly. He was able to match the likes of the immortal Zhu Jin in one on one combat and even hold his own against the extremely battle-oriented Ran while being supplemented with his Tao abilities.

They also go on to talk about his training in ninjutsu as well as ninpo, tao, flower tao and even his weapon proficiency.

For this one we’re going to be focusing in on his assassin qualities and physical attributes.

That means the goals for our Gabimaru Inspired Workout are:

• Gabimaru’s Immense Physical Strength
• Gabimaru’s Lean and Toned Physique
• Gabimaru’s Incredible Endurance and Assassin Body Control

This one is actually going to be built primarily around an intermediate to advanced level, but there will be opportunity to scale down by cutting some of the volume, or you can even start with our Beginner Ninja Workout or Beginner Speedster Workout.

We’ll also be including some gymnast style training to increase our body control even further to really work around Gabimaru’s assassin training and body control.

Gabimaru Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of high volume calisthenics/acrobat training, mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, with some optional endurance work at the end of each day if you want to step it up a notch and shred some extra fat while building Gabimaru-like stamina. Then we’ll also have a day devoted entirely to assassin endurance and one final day for you to test your skills either weekly or biweekly on a Gabimaru The Hollow Circuit Test (which will also be sticking to calisthenics and endurance work).

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.

Gabimaru Workout: Sample Schedule

Monday: Shinobi Assassin Calisthenics A

Tuesday: Gabimaru The Hollow Circuit Test

Wednesday: Shinobi Assassin Calisthenics B

Thursday: Assassin Endurance Work

Friday: Shinobi Assassin Calisthenics C

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

Sunday: Rest Day

Gabimaru Workout: Shinobi Assassin Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Optional Bonus Endurance Work:

Complete 30-60 Minutes of Varied Endurance Work (Resources In Full Endurance Day)

Gabimaru Workout: Gabimaru The Hollow 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!)

Gabimaru The Hollow Circuit Test: Complete 4 Rounds for Time

400M Run

25 Push Ups

20 Sit Ups

15 Double Unders

10 Hanging Leg Raises (or Lying)

5 Box Jumps

Gabimaru Workout: Shinobi Assassin Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Optional Bonus Endurance Work:

Complete 30-60 Minutes of Varied Endurance Work (Resources In Full Endurance Day)

Gabimaru Workout: Assassin 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

Gabimaru Workout: Shinobi Assassin Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Optional Bonus Endurance Work:

Complete 30-60 Minutes of Varied Endurance Work (Resources In Full Endurance Day)

Gabimaru 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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