Genryūsai Yamamoto Workout: Train like The Bleach Captain!

Last updated on June 22nd, 2023 at 05:01 am

The fact that we have a full database of Bleach Inspired Workouts and we haven’t had Genryūsai Yamamoto is almost a sin. 

I grew up on Dragon Ball Z before I finally made my way to the Big 3 of Bleach, One Piece and Naruto – so Genryūsai Yamamoto is actually my Bleach version of Master Roshi.

He is also shown being extremely muscular in some images but super slim and shredded in other images (while still being muscular).

Either way, though, we’re definitely going to be using weight training to accomplish this one.

Genryūsai Yamamoto Stats:

Real Name: Genryūsai Yamamoto

Height: 5’6

Weight: 115 lbs.

Anime: Bleach

Powers: Yes

Genryūsai Yamamoto is actually really short, coming in at the shorter range we’ve seen among male anime characters and a full foot off what we’d consider a behemoth within our Anime Workouts Database.

He also comes in at 115 pounds, which is more in line with what we’d be used to seeing from a more slim physique – similar to what I was making mention to above.

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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Genryūsai Yamamoto 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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Genryūsai Yamamoto 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 Genryūsai Yamamoto I’ll be pulling right from his Wiki Fandom page starting with his fairly brief bio section that they give us here:

Genryūsai Shigekuni Yamamoto was the captain of the 1st Division in the Gotei 13 and also the Captain-Commander of the whole Gotei 13. His lieutenant was Chōjirō Sasakibe. After being cast into Hell, he has gained the epithet of “Founder of the Gotei”.

When they move into his appearance section they actually don’t make too much mention to his muscular physique – though we do get to see it a bit.

From there we can break down his abilities section, which is a long list of individual breakdowns starting with his swordsmanship here:

Master Swordsman: As the founder of the Shin’ō Academy and a warrior with over two millennia of combat experience, Yamamoto is the most powerful swordsman in Soul Society. Few would hope to come out alive from a fight with him. Yamamoto fought two of the strongest captain-level Shinigami in history, Shunsui Kyōraku and Jūshirō Ukitake, simultaneously and emerged without any sign of injury. His skill in swordsmanship is great enough to take down his opponent with a single precise strike.

This sets us up immediately knowing we’re working around an extremely powerful character.

Next they go into his Hakudo, Kido and Shunpo here:

Hakuda Master: Even without his Zanpakutō, Yamamoto remains a highly skilled and dangerous combatant and has proven himself to wield similar mastery of hand-to-hand-combat as with his swordsmanship. He effortlessly caught a strike from the deceptively fast Ayon. Yamamoto can deliver powerful blows which can smash through Espada-level Hierro, and block the majority of multiple punches from a multi-armed opponent.

Kidō Master: Yamamoto’s knowledge of Kidō is so great, he can perform them without calling out their names while retaining their great potential power, whereas most users require a name to do so, if not a full incantation. He is able to cast Hadō #96. Ittō Kasō without incantation to great effect.

Shunpo Master: Yamamoto is highly skilled and experienced in the art of Shunpo, outracing Shunsui Kyōraku and Jūshirō Ukitake during a chase across the Seireitei. He overtook both captains, and arrived at their destination first without even being noticed by them.

For this we’ll train around body control and fighter intensity, but we do have even more to think about.

They talk about his strength and endurance here:

Immense Strength: In addition to his surprisingly muscular physique for his age, Yamamoto possesses tremendous physical strength. He easily and swiftly put a large hole into the chest of the monster Ayon without much effort at all, using only the blunt end of his cane. With a single hand, he stopped one of Ayon’s strikes and overpowered it, despite it having enlarged its arm and increased its strength several folds. With one punch, he put a large hole through the chest of Wonderweiss Margela while he was in Resurrección and sent him flying back several city blocks. He tore off Wonderweiss’ arms, with his bare hands, with little to no effort. With a single double-fisted strike, he shattered Wonderweiss’ entire body into pieces.

Immense Endurance: Despite his old age, Yamamoto can fight for extended periods of time, even when outnumbered, with no visible signs of exhaustion. He can take direct attacks from others unfazed. He can endure being impaled on a sword without so much as flinching from the perceived damage, even when the blow is dealt by the likes of Aizen, a powerful opponent. Even after being bifurcated by Yhwach, Yamamoto survived and managed to grab onto his cloak.

This tells us a lot about how we’re going to need to create this workout.

That means the goals for our Genryūsai Yamamoto Inspired Workout will be: 

• Genryūsai Yamamoto’s Shredded Muscular Physique
• Genryūsai Yamamoto’s Immense Strength and Swordsman Speed
• Genryūsai Yamamoto’s Immense Endurance and Fighter Body Control

The majority of this can be accomplished with strength training, but we’re also going to need to factor in the endurance, body control and even the intensity for his swordsmanship and hand to hand combat.

For that reason this one will have a bit of a higher level of volume than I’d normally recommend for a beginner, but you can also jump in and scale this down if you’d like to.

Alternatively you can start with our Beginner Behemoth Workout, or even one of our other Beginner Workouts and then level up to this one.

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Genryūsai Yamamoto Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be using a PPL (Push, Pull, Legs) Split with three core days of training with weights and a bit of calisthenics mixed in to make it a bit Swordsman-Fighter-Hybrid. Then we’ll also have a Shin’ō Academy Circuit Test that you can put to the test weekly, biweekly or monthly as well as resources to tack on some extra Swordsman Endurance Work.

Want To Upgrade This Workout?

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Genryūsai Yamamoto Workout: Sample Schedule

Monday: Soul Society Hybrid Push Day

Tuesday: Shin’ō Academy Circuit Test

Wednesday: Soul Society Hybrid Pull Day

Thursday: Swordsman Endurance Work

Friday: Soul Society Hybrid Leg Day

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

Sunday: Rest Day

Genryūsai Yamamoto Workout: Soul Society Hybrid Push Day

Warm Up: 

Walk/Jog/Row/StairMaster/Bike

15-30 Minutes

Workout: 

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Seated Arnold Press

4×15, 12, 10, 8

Decline Push Ups

3×20-30

Shoulder Front Raises

3×10

Dips

4×10-15

Chest Flys

3×10

Genryūsai Yamamoto Workout: Shin’ō Academy 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!)

Shin’ō Academy Circuit Test: Complete 4 Rounds for Time

50 Boxer Skips

40 Push Ups

30 Kettlebell Swings

20 Sit Ups

10 Plank To Push Ups

Genryūsai Yamamoto Workout: Soul Society Hybrid Pull Day

Warm Up: 

Walk/Jog/Row/StairMaster/Bike

15-30 Minutes

Workout: 

Bent Over Barbell Rows

4×15, 12, 10, 8

Preacher Curls

4×15, 12, 10, 8

Wide Push Ups

3×20-30

Lateral Raises

3×10

Chin Ups

4×10-15

High Cable Curls

3×10

Genryūsai Yamamoto Workout: Swordsman 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

Genryūsai Yamamoto Workout: Soul Society Hybrid Leg Day

Warm Up: 

Walk/Jog/Row/StairMaster/Bike

15-30 Minutes

Workout: 

Leg Press

4×15, 12, 10, 8

Weighted Lunges

4×15, 12, 10, 8 each leg

Calf Raises

3×12, 10, 8

Cable Pullthroughs

3×10

Double Unders

4×20

Hanging Knee Raises

3×10

Genryūsai Yamamoto 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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