We’re back for another Demon Slayer character and this time it’s one that we’ve already had in our Demon Slayer Workouts Database.
We have been bringing some back to get some more calisthenics workouts in there and you guys have been enjoying it, so I’m going to keep it coming.
And, since we got to see Genya showing off some shredded muscles in season 3 I thought it was a perfect time to bring him back and revisit our original Genya Inspired Workout.
This one will be fairly intense, but it will still be suitable for most fitness levels.
I don’t want you guys to be too worried coming off of our recent Yoriichi calisthenics workout…
Genya Stats:
Real Name: Genya Shinazugawa
Height: 5’11
Weight: 168 lbs.
Anime: Demon Slayer
Powers: Yes
Genya is actually fairly tall compared to other male anime characters we’ve seen; though the range has been ticking up.
He still stands more than half a foot under what we’d consider a behemoth 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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Genya 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.
Take The Demon Slayer Workout Placement Quiz Now!
Genya Calisthenics 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 Genya we’ll be pulling right from his Wiki Fandom page which starts us off with a brief bio section here:
Genya Shinazugawa is a major supporting character of Demon Slayer: Kimetsu no Yaiba. He is a Demon Slayer in the Demon Slayer Corps and also the younger brother of the Wind Hashira, Sanemi Shinazugawa.
As I mentioned early we also saw a new, much more muscular Genya in season three, so that is something we’ll be keeping in mind as well moving into the build of this workout.
From there, though, we can start with his overall abilities as we begin to work through his powers and abilities section here:
Overall Abilities: As one of the five that survived Final Selection, Genya possesses a relatively strong foundation as a Demon Slayer even without utilizing a Breathing Style. His skills were exemplified in the battle against Hantengu, the fourth strongest Upper Rank, when he snuck up on two of his clones and successfully shot two of them and proceeded to decapitate them. When he consumed the flesh of Aizetsu, Genya managed to overpower the Upper Rank, stabbing Aizetsu into a tree with his own Yari and ripping off his head. When Mitsuri Kanroji, the Love Hashira, was nearly struck and killed by Zohakuten, Genya, along with Tanjiro Kamado and Nezuko Kamado, managed to save her before the attack connected. After gaining power from Zohakuten, Genya became strong enough to pick up and fling a gigantic tree without much effort, surprising the likes of Tanjiro and Nezuko, and then proceeded to throw 3 more. Genya was also capable of ripping both of Urami’s arms off.
Against Kokushibo, the strongest Upper Rank, Genya consumed his hair and a chunk of his flesh katana, gaining enough strength to develop his own Blood Demon Art which played a pivotal role in the defeat of the Upper Rank.
Right off the bat we know that Genya is extremely powerful.
Here’s how they break down his Demon Consumption and Repetitive Action:
Demon Consumption & Empowerment: Genya possesses unnaturally strong jaws and special digestive organs which allow him to tear off and consume the flesh of demons without any adverse effects. By devouring demon flesh, Genya gains demonic characteristics, such as fangs, dark sclera, and unique yellow tips in his hair. Sometimes, presumably because of how concentrated a demon’s blood is, Genya can gain attributes related to the demon he devours, like when he gained Kokushibo’s eyes, hair, and Demon Slayer Mark, with his shotgun even gaining the appearance of the Upper Rank’s katana.
More importantly, Genya is able to become stronger after consuming a demon. For the most part, Genya gets an enhanced physical constitution (which makes up for his inability to use Breathing Styles) along with potent regeneration. The physical attributes he gained enable him out-speed Aizetsu and nearly decapitate him as well as pick up enormous trees and hurl them over tremendous distances quite easily. His regenerative abilities enable him to heal after Aizetsu’s technique tore numerous holes straight through his body, though it doesn’t allow him to heal from decapitation, with Nichirin or otherwise.
Upon consuming the hair of Kokushibo, his regenerative abilities were greatly heightened, allowing his severed torso to reconnect immediately and even caused him to hear orders Muzan Kibutsuji telepathically gave Kokushibo. After eating a chunk of his katana, Genya even developed a unique Blood Demon Art.
Repetitive Action: A technique taught to him by Gyomei Himejima to help him compensate for his inability to use Breathing Styles. This technique mainly focuses on Genya repeating a set of words or phrases that assists him to focus on his given task properly and keep his mind clear and block out pain. For Genya, he repeats a set of prayer of the Amida Sutra to help him focus and steel his mind, as seen where he used this technique to focus his mind after being fatally injured fighting Aizetsu and to a degree, replicate the effects of Total Concentration Breathing.
We won’t be doing any jaw exercises, but this is still important information to consider, especially his enhanced physical constitution that makes up for his inability to use Breathing Styles.
Another bit of fun information about Genya is his dual wielding of his sword and double barreled shotgun, which they discuss here:
Dual Wielding: Genya utilizes both a double-barreled shotgun with Nichirin cartridges and a Nichirin Wakizashi placed on his rear hip. He is shown to excel in blending both long-ranged and short-ranged combat against demons. Against strong targets, Genya usually sneaks up on them to fire his shotgun and switches to using his Wakizashi should he fail in doing so. Genya has quite a high degree of marksmanship, being able to shoot off Sekido’s head and blow off a huge portion of Karaku’s and Aizetsu’s neck. He also nearly beheaded Sekido even while shocked by electricity. It has also been stated that he is more adept at using his shotgun than his Wakizashi.
Genya is able to maneuver both of them incredibly well – all while having insane body control and acrobatics.
That means the goals of our Genya Calisthenics Inspired Workout are:
- Genya’s Shredded Muscular Physique
- Genya’s Enhanced Strength and Speed
- Genya’s Immense Body Control
As I mentioned earlier, I’ll be keeping this one open to all fitness levels so all our members in The SHJ Army can jump in and utilize it, but it will still be extremely high in volume if you’re not used to it, so don’t be afraid to scale down if you’re still a beginner.
And, advanced members, don’t forget to scale up the volume and/or the difficulty of the movements if you need to step it up a notch.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Genya Calisthenics Workout Routine
Training Volume:
4 days per week of calisthenics, 1 day of endurance work and 1 day for Demon Consumption Circuit Test
Explanation:
For this one we’re pulling from an old framework we actually used for Asta when we gave him a calisthenics variation, but we’re putting a Genya twist on it. Genya isn’t quite as wide as Asta, but definitely tacked on a ton of muscle mass since we last saw him. So we’ll still have 4 days of calisthenics training with some extra core work and intensity calisthenics training, as well as a final Demon Consumption Circuit Test that you can add on weekly, biweekly or monthly.
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Genya Calisthenics Workout: Sample Workout Schedule
Monday: Upper Body Focused Calisthenics Work and Core
Tuesday: Repetitive Action Calisthenics and HIIT
Wednesday: Demon Consumption Circuit Test
Thursday: Lower Body Focused Calisthenics Work and Core
Friday: Repetitive Action Calisthenics and HIIT
Saturday: Active Rest Day or Black Bulls Endurance Work
Sunday: Rest Day
Genya Calisthenics Workout: Upper Body Focused Calisthenics Work
Warm Up:
Jog 400-800M
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.
Regular Push Ups (Can Scale on Knees)
4×25
Skull Crushers (Calisthenics)
4×20
Wide to Close Push Ups (Can Scale on Knees)
4×20
Dips (Can Scale using Chair)
4×20
Pull Ups (Can Scale to Pikes)
4×10
Fatigue Blowout:
Complete 3 Rounds Super-Set Style
- Push Ups to Failure
- Dips to Failure
- Pike Push Ups to Failure
Core Work:
Forearm Plank
3×60 Seconds
V-Ups
3×30
Leg Raises (Lying or Hanging)
3×25
L-Sit Hold
3×15 Seconds
Genya Calisthenics Workout: Repetitive Action Calisthenics and HIIT
Warm Up:
Jog 400-800M
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.
Explosive Push Ups
5×30
Jump Squats
5×20
Dips
5×15
Chin Ups
5×10
HIIT Intensity Training:
Complete 30-60 Minutes of HIIT
- One Minute ON: Run for 60 Seconds
- One Minute OFF: Walk for 60 Seconds
- Repeat for 30-60 Minutes
Genya Calisthenics Workout: Demon Consumption 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!)
Demon Consumption Circuit Test: Complete 2 Rounds for Time
25 Pull Ups
50 Air Squats
50 Push Ups
50 Sit Ups
50 Dips
50 Lying Leg Raises
25 Pull Ups
Rest 1-5 minutes as needed.
Genya Calisthenics Workout: Lower Body Focused Calisthenics Work
Warm Up:
Jog 400m
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.
Air Squats (Can Scale Using Chair)
4×25
Glute Bridges
4×20
Bulgarian Split Squats
4×20 each leg
Alternating Pistol Squats (Scale Using Chair)
4×20 total
Box Jumps
4×10
Fatigue Blowout:
Complete 3 Rounds Super-Set Style
- Pause Squats to Failure
- Wall Sit to Failure
- Lying Leg Raises to Failure
Core Work:
Forearm Plank
3×60 Seconds
Sit Ups
3×30
Russian Twists
3×25
Hollow Hold
3×15 Seconds
Genya Calisthenics Workout: Repetitive Action Calisthenics and HIIT
Warm Up:
Jog 400-800M
Initial Work:
Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.
Explosive Push Ups
5×30
Jump Squats
5×20
Dips
5×15
Chin Ups
5×10
HIIT Intensity Training:
Complete 30-60 Minutes of HIIT
- One Minute ON: Run for 60 Seconds
- One Minute OFF: Walk for 60 Seconds
- Repeat for 30-60 Minutes
Genya Calisthenics Workout: Demon Slayer 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
Genya Calisthenics 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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