Ulquiorra Schiffer Workout: Train like The 4th Ranked Espada!

It’s time for some more Bleach characters as you guys continue asking me to grow our Bleach Inspired Workouts Database.

We haven’t had Ulquiorra Schiffer yet, and he’s a perfect addition to bring in another calisthenics workout for all our bodyweight members in The SHJ Army.

That said, we’re definitely going to be looking to get extremely lean and toned, so if that’s not your goal then you’re going to want to head back into the databases and find another workout.

We’ll have a few more characters coming in within the next couple of months as well, so if you want any specific Bleach characters don’t forget to get your requests in.

Ulquiorra Schiffer Stats:

Real Name: Ulquiorra Schiffer

Height: 5’6 1/2

Weight: 121 lbs.

Anime: Bleach

Powers: Yes

Ulquiorra Schiffer comes in around a foot below what we’d consider a behemoth among our male characters within the Anime Workouts Database.

That said, he would be a bit on the shorter side, but before we started seeing much taller characters, his height was actually our average height for a while.

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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Ulquiorra Schiffer 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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Ulquiorra Schiffer 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 Ulquiorra Schiffer we’re going to be pulling right from his Wiki Fandom, starting with an extremely brief bio section here:

Ulquiorra Cifer is the Cuatro (4th) Espada in Aizen’s army of Arrancar.

When we move down into his appearance section we can pull a bit more information – although I do think it’s pretty clear what we’re working with.

Here’s how they break it down for us:

Ulquiorra is a slender, yet fairly muscular, male Arrancar of average height with a melancholic appearance. He has fairly short, messy black hair, pale white skin, a black upper lip, and green eyes with small slit-shaped pupils, similar to a cat’s. Part of his bangs fall between his eyes, and he has distinctively thick eyebrows. He has teal lines which descend from the lower part of his eyes. His facial expression rarely changes, though he is almost always frowning. He wears typical Arrancar clothes: a white jacket, black sash, and a white hakama. However, his jacket has longer coattails than others, and the collar is higher.

When we eventually make our way down into his powers and abilities section we learn a bunch more about him.

For now though, I do want to make mention to the focus we’re going to put on staying “slender, yet fairly muscular” as they describe there.

When we start his actual powers and abilities section we can learn more about what physical attributes we’ll be working towards outside of the aesthetic portion of this routine:

Master Hand-to-Hand Combatant: Ulquiorra mostly relies on hand-to-hand combat, rarely drawing his sword at all. Ulquiorra seems to prefer an off-the-ground method of combat, often attacking opponents from aerial standpoints, such as when he attempted to use his Cero on an offending Grimmjow by attacking him from the air above his head, or when he jumped upwards with Sonído in an attempt to catch Ichigo off-guard during their most recent confrontation. His trademark attack towards prey he likes is to impale them in the chest, gouging a hole in them in the same place as his own.

Master Swordsman: Though he rarely engages in it, Ulquiorra is highly skilled in swordsmanship. Ichigo speculates he only draws his sword against opponents he considers “worthy“. He strikes with flawless precision and uses his speed to inflict lethal attacks without much effort. Ulquiorra prefers to wield his sword with his right hand, leaving the other hand free, letting him perform attacks like integrating his Cero. Like with his barehanded tactics, Ulquiorra seems to prefer stabbing methods with his sword. His sharpness with the sword allows him to react in tenths of a second to Ichigo’s Getsuga Tenshō with the mask activated.

Sonído Master: One of Ulquiorra’s more noticeable traits is his tremendously skillful speed. He caught up with Ichigo after blasting him from a tower in a few moments and skillfully keep up with Ichigo’s Bankai speed; so fast Ichigo found it hard to even discern his movements at first. Ulquiorra even managed to outmaneuver a Hollowfied Ichigo until they reached the roof of Las Noches. He also remained able to use Sonído while being burdened with the absence of most of his left leg.

From this we can immediately tell that one big goal will be speed, and we already know we need to work on body control and agility.

Next up we can also point out some of his enhanced abilities that come from his Resurrection Ability:

Enhanced Speed: His speed is greatly enhanced, moving great distances in an instant as if to displace himself, and pushing Ichigo to the point where his Hollow mask-enhanced Bankai has difficulty keeping up.

Enhanced Hierro: His Hierro has vastly increased in strength, to the point where a Getsuga Tenshō with Ichigo’s mask activated has no effect at

Enhanced Spiritual Power: Though already possessing immense spiritual power, in his Resurrección, his black and green spiritual energy permeates the area. It is intense enough to create a profound effect on others and coalesce into green rain which falls in the surrounding area when he release.

They also go on to discuss his immense spiritual power and some more about specific abilitiyes, but this is a great breakdown already of what we’ll need to utilize for our workout.

That means the goals for our Ulquiorra Schiffer Inspired Workout are:

• Ulquiorra’s Lean Slender but Muscular Aesthetic
• Ulquiorra’s Speed and Agility
• Ulquiorra’s Body Control and Strength

The fun part of this one is that all of our goals are going to mesh together really well and make this that much more attainable.

This one won’t be that intense so you should be able to jump right into it regardless of whether you’re a beginner or advanced, but if you take a look and it seems a bit daunting you can also go through our Beginner Workouts, with the best place to start probably being either our Beginner Speedster or our Beginner Ninja Workout.

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Ulquiorra Schiffer Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 very basic calisthenics days per week, but with fairly high volume and some optional core work, one day focused on longer endurance work [to keep us going since we’re working around a speedster], and one Cuatro Circuit Test to complete weekly, biweekly or monthly as you’d like.

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.

Ulquiorra Schiffer Workout: Sample Workout Schedule

Monday: Espada Calisthenics A

Tuesday: Cuatro Circuit Test

Wednesday: Espada Calisthenics B

Thursday: Speedster Endurance Training

Friday: Espada Calisthenics C

Saturday: Active Rest Day

Sunday: Rest Day

Ulquiorra Schiffer Workout: Espada Calisthenics A

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Air Squats

3×20

Mountain Climbers

3×15-20

Glute Bridges

3×15

Sit Ups

3×15

Pause Push Ups

3×10-20

Bodyweight Rows

3×5-10

Option Add-Ons:

Hollow Hold

3×20-30 Seconds

Lying Leg Raises

3×20

Ulquiorra Schiffer Workout: Cuatro 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!)

Cuatro Circuit Test: Complete 4 Rounds for Time

4 Jumping Jacks

4 Push Ups

4 Air Squats

4 Sit Ups

4 Burpees

4 Chin Ups (or Bodyweight Rows)

4 Leg Raises (Hanging or Lying)

4 Dips

4 Lunges

Ulquiorra Schiffer Workout: Espada Calisthenics B

Warm Up: 

Jump Rope Skips

3×50-100

Workout: 

Lunges

3×20 [total]

Russian Twists

3×15-20

Donkey Kickbacks

3×15 each leg

Lying Leg Raises

3×15

Incline Push Ups

3×10-20

Chair Dips

3×5-10

Option Add-Ons:

Superman Hold

3×20-30 Seconds

Sit Ups

3×20

Ulquiorra Schiffer Workout: Speedster 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

Ulquiorra Schiffer Workout: Espada Calisthenics C

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Step Ups

3×20 total

Flutter Kicks

3x2o-30

Wide to Close Squats

3×10-20

Bicycle Crunches

3×20

Inch Worms

3×10-20

Plank to Push Ups

3×5-10

Option Add-Ons:

Plank Hold

3×30-60 Seconds

Lying Leg Raises

3×20

Ulquiorra Schiffer 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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