This workout is going to be something we’re not used to working with: multiple different forms and personalities to train around for one singular character.
And, the ironic part about Hantengu being added to our Demon Slayer Inspired Workouts is the fact that we’re actually going to be focused on his emotion forms physiques more than we’ll be focused on his older, main form.
We’ll be discussing exactly what I’m talking about in the workout research section below, but for now you’ll need to trust me and not be concerned about the physiques we’re training around.
Hantengu’s Blood Demon Art forms are shredded, and that’s what we’ll be looking to replicate.
Hantengu Stats:
Real Name: Hantengu
Height: 5’5 3/4
Weight: 123 lbs.
Anime: Demon Slayer
Powers: Yes
Hantengu’s main form is actually quite short, and it’s what used to be our average height among male anime characters.
Now our average is much taller, and Hantengu is actually about a foot away from what we’d categorize as a behemoth 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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Hantengu 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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Hantengu 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 Hantengu and his Blood Demon Art forms I’ll be pulling right from his Wiki Fandom page, starting with his bio section here:
Hantengu, along with Gyokko, is one of the primary antagonists in the Swordsmith Village Arc of Demon Slayer: Kimetsu no Yaiba. He is a demon affiliated with the Twelve Kizuki, holding the position of Upper Rank Four.
This tells us a lot about Hantengu’s power level, but not necessarily much about what we’ll be training around.
The fact that he is an Upper Rank Four tells us that he is one of the most powerful characters we’ve seen at SHJ, so we definitely will need to keep that in mind, but now we’ll be able to work our way down into his Blood Demon Art, which will explain more about the forms that we’re training around (and that you’re seeing in the images throughout this article).
Before we move directly into that, though, I do want to make mention to the fact that we’re skipping over his appearance section, which has seven different tabs on his Wiki Fandom, for him and each of his different forms.
This is similar to what they do for his personality section, and even his ability section, considering each of his forms has their own specific ability we get to see.
For now let’s discuss his overall abilities:
Overall Abilities: As the holder of the fourth highest title in the Twelve Kizuki, Hantengu is an extremely powerful demon. Through his Blood Demon Art, he is able to create four clones that were manifestations of his emotions, each of them possessing an Upper Rank demon’s level of strength. They were able to hold off and overwhelm the combined efforts of Tanjiro, Nezuko and Genya, all of whom were powerful and seasoned Demon Slayers. Genya stated that Hantengu was particularly difficult to defeat as the Demon Slayers would have to play a cat-and-mouse game instead of a traditional confrontation, looking for the main body while being chased down by four Upper Rank-level demons.
As another testament to their strength, when the four clones fused into one body, Zohakuten, he was once again capable of fending off all three Demon Slayers as well as the Love Hashira, Mitsuri Kanroji, one of the strongest Demon Slayers in the Demon Slayer Corps singlehandedly. Even after the Love Hashira awakened her Demon Slayer Mark, she could only evade and dodge Zohakuten’s attacks and stall until the Demon Slayers defeated the main body, Hantengu. As Zohakuten and Tanjiro stated, Mitsuri would’ve run out of stamina and died if not for the sun rising and Hantengu being killed.
This finally tells us a bit more about Hantengu and his forms.
We’ll continue on this path by moving down into his Blood Demon Art, which breaks it down a bit more specifically:
Emotion Manifestation: Hantengu’s Blood Demon Art allows him to manifest his emotions as younger clones of himself. Each clone personifies a core emotion, which can be identified by a kanji on their tongue. These clones all have different appearances, abilities, and weapons, with their individual strength being at least Upper Rank caliber, and all of them seemingly resembling a younger Hantengu. The emotions shown so far are anger, pleasure, sorrow, joy, hatred, and resentment, with Hantengu himself having the kanji of “fear” etched onto his tongue. It is implied that Hantengu can control these clones however he sees fit, as seen when he took control of Urami’s body to kill a group of swordsmiths after he was beheaded.
This Blood Demon Art is activated when Hantengu’s head is cut off, where his head and body turn into two separate clones, one that personifies anger, and the other which personifies pleasure. After these two clones are decapitated, they split off into two more clones of sorrow and joy. These clones are implied to be capable of infinitely splitting if beheaded or injured, but they are at their strongest when there are 4 clones present. Damaging the clones’ tongues has shown to slow their regeneration speed momentarily.
If need be, Sekido, the personification of Hantengu’s anger, can absorb the 3 other clones present to form a younger, stronger clone, Zohakuten, who is able to use all of the 4 clone’s Blood Demon Arts along with his own.
These are the forms we’re seeing in the images I’ve shared throughout the article, and the forms that we’re actually going to be looking to replicate in terms of overall aesthetic and muscle mass.
For one final bit on these forms I’ll be sharing a smaller breakdown of each of their abilities just so we can clearly see each of their names and their individual powers:
- Sekido: Electrokinesis, creating wide areas of lightning from his staff. It was shown to almost kill Tanjiro with just one hit.
- Karaku: Aerokinesis, creating immensely powerful gusts of wind from his fan. Muichiro was blown away far into the forest due to this attack.
- Urogi: Sonic Scream, creating powerful strong sound waves from his screams. This was shown to blow Tanjiro’s eardrums off and almost made him lose consciousness. He can also fly at high speeds.
- Aizetsu: He can manipulate his spear to travel great distances as a powerful thrusting attack.
These powers don’t really change much for our training, but it’s good to know and have a description for each.
That means the goals for our Hantengu Inspired Workout are:
- Hantengu’s Forms Shredded Muscular Physiques
- Hantengu and his forms Strength and Speed
- Hantengu and his forms Demon Durability and Endurance
In order to get the muscular and shredded physique we see from these forms of Urogi, Karaku, Sekido and even Aizetsu, we’ll be training with one of my favorite splits: the full body weight training split.
This is great for all fitness levels, which is another reason I love it, and one that I continue to go back to and use within my own training.
You should be able to jump right into this even if you’re a beginner, but if it seems a bit daunting then you can also start with one of our Beginner Workouts, the best option for weight training being our Beginner Behemoth Workout.
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Hantengu Workout Routine
4-5+ days per week
For this one we’ll be training 4 days per week with a full body split (one for each of Hantengu’s forms) and an extra day devoted to our Zohakuten Circuit Test (the final form) which you can add in weekly, biweekly or monthly as you’d like. This is one of my favorite splits, but you can easily cut down on one of the days and turn it into 3 days a week full body and a circuit test to test your skills here and there.
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Hantengu Workout: Sample Schedule
Monday: Sekido Full Body and Endurance A
Tuesday: Karaku Full Body and Endurance B
Wednesday: Zohakuten Circuit Test
Thursday: Urogi Full Body and Endurance C
Friday: Aizetsu Full Body and Endurance D
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Hantengu Workout: Sekido Hero Full Body and Endurance A
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Incline Dumbbell Chest Press
3×15, 12, 10
Leg Press
3×15, 12, 10
DB Shoulder Front Raises
3×15
Close Grip Cable Rows
3×12
Cable Crunches
3×20
Alternating DB Curls
3×10 each arm
Dumbbell Tricep Kickbacks
3×10 each arm
Hantengu Workout: Karaku Full Body and Endurance B
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Chest Flys
3×15, 12, 10
Weighted Glute Bridges
3×15, 12, 10
Upright Rows
3×15
Wide Grip Cable Pulldowns
3×12
Hanging Knee Raises
3×20
Preacher Curls
3×10
Skull Crushers
3×10
Hantengu Workout: Zohakuten 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!)
Zohakuten Circuit Test: Complete 4 Rounds for Time
50 Jump Rope Skips
40 Push Ups
30 Kettlebell Swings
20 Sit Ups
15 Upright Rows
10 Pull Ups
Hantengu Workout: Urogi Full Body and Endurance C
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Decline Hammer Strength Press
3×15, 12, 10
Goblet Squats
3×15, 12, 10
Lateral Raises
3×15
Bent Over Rows
3×12
Weighted Sit Ups
3×20
Hammer Curls
3×8 each arm
Tricep Dips
3×10
Hantengu Workout: Aizetsu Full Body and Endurance D
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Bench Press
3×15, 12, 10
Weighted Lunges
3×10 each leg
Overhead Press
3×15, 12, 10
Chin Ups
3×10
Russian Twists
3×30
Cable Curls
3×10
Overhead Tricep Extension
3×10
Hantengu Workout: Endurance Work Resources
For your endurance or HIIT 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:
Hantengu Workout: Bonus 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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