We’re back for another massive Undead Unluck character.
Our Undead Unluck Inspired Workouts database has been growing, and we’re slowly approaching the magic number ten.
This time we’re bringing in Haruka Yamaoka, who is going to be one of the only handful of female behemoths we have inside our databases – making this one extra fun.
And if it isn’t obvious right off the bat: we’re building this one with weight training – so if you want bodyweight training you’ll want to hop into the Calisthenics Workouts Database instead.
Haruka Stats:
Real Name: Haruka Yamaoka
Height: 6’9
Weight: N/A
Anime: Undead Unluck
Powers: Yes
Haruko Yamaoka is absolutely massive, standing in there with the behemoths inside our Anime Workouts Database.
And while I don’t have an exact weight, the amount of mass she has on her suggests it would be high!
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Haruka Yamaoka Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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 Anime Workout Placement Quiz Now!
Haruka Yamaoka 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 Haruka Yamaoka I will be pulling right from her Wiki Fandom page starting with this bio section:
Haruka Yamaoka, also known as Yamaoka-Isshin the 13th, is member no. 6 of the Round Table who is a Negator with the alias Unbreakable.
This doesn’t tell us much about her, but it’s still necessarily information nevertheless.
Since a big part of our workout will also be revolving around her aesthetic, here’s what they share for her appearance section:
Haruka’s armor design seems to be based on a traditional Japanese samurai armor called Yoroi. She wears the Union logo on her helmet, right above her face.
Underneath her armor, she is bulky in her build with a toned body, towering over the other members in the Union. Her hair is long and fairly spiky with bangs covering her scar.
Her appearance out of armor in the 101st loop is mostly the same, but she lacks the scar on her forehead.
We want to focus on what they’re telling us about her bulky and toned physique.
From there we can make our way down into her abilities section.
Here’s how they break that down for us:
Unbreakable: Anything forged by Haruka never breaks regardless of how severe the damage is, obtaining the Unbreakable kanji.
Enhanced Strength: Isshin has great brute strength which corresponds to her great physical size, slashing Victor in half with a blow and cracking the ground beneath him.
Enhanced Durability: Isshin has great durability, resisting Victor’s attacks without taking damage, also suppressing a laser that incinerated one of Victor’s clones without taking damage.
Which fits what we already know for our goals thus far.
The goals for our Haruka Yamaoka Inspired Workout are:
- Haruka’s Massive Muscular and Toned Aesthetic
- Haruka’s Enhanced Strength
- Haruka’s Enhanced Durability (More Mass)
To do this we’re going to be training with weights (sorry if you missed that part, but it also should have been obvious).
If you’re a beginner you’ll want to start with one of our Beginner Workouts, with the best option being The Beginner Behemoth, and then work your way up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Haruka Yamaoka Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’ll be training with a powerbuilding program to focus on strength and mass. For that reason we’ll be doing 5×5 training 4 days per week and our accessory work will consist of supersets to bang out more volume with a finisher each day. On top of that you can also tack on your Yamaoka-Isshin the 13th Circuit Test weekly, biweekly or monthly as you’d like.
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.
Haruka Yamaoka Workout: Sample Schedule
Monday: Unbreakable Back Squats
Tuesday: Unbreakable Bench Press
Wednesday: Yamaoka-Isshin the 13th Circuit Test
Thursday: Unbreakable Deadlift
Friday: Unbreakable Overhead Press
Saturday: Optional Rest Day
Sunday: Rest Day
Haruka Yamaoka Workout: Unbreakable Back Squats
Warm Up:
10-20 Minute Incline Walk
Workout:
Back Squat
5×5
(Not including warm up sets)
Superset One:
A. Goblet Squats
2×12
B. Box Jumps
2×8
Superset Two:
A. Dumbbell Step Ups
3×8 each leg
B. Seated Leg Curls
3×15
Superset Three:
A. Russian Twists
2×30
B. Hanging Leg Raises
2×15-20
Finisher:
Weighted Planks
2×60 seconds
Haruka Yamaoka Workout: Unbreakable Bench Press
Warm Up:
10-20 Minute Incline Walk
Workout:
Bench Press
5×5
(Not including warm up sets)
Incline Dumbbell Press
3×12, 10, 8
Superset One:
A. Dumbbell Chest Flys
3×10-15
B. Single Arm Dumbbell Row
3×8-12
Superset Three:
A. Rope Pushdowns
3×10-15
B. Kneeling Cable Crunches
3×15-20
Finisher:
Skull Crushers
3×10
Haruka Yamaoka Workout: Völundr 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!)
Völundr Circuit Test: Complete 3 Rounds for Time
Kettlebell Windmill x 6
Goblet Squat x 8
Kettlebell Swing x 12
Medicine Ball Slam x 10
Weighted Sled Pull x 20 feet
Bodyweight Row x 10
Haruka Yamaoka Workout: Unbreakable Deadlift
Warm Up:
10-20 Minute Incline Walk
Workout:
Deadlift
5×5
(Not including warm up sets)
Weighted Pull Ups
3×5-15
Superset One:
A. Cable Pull Through
3×10-15
B. Kettlebell Suitcase Carry
3×50 feet
Superset Three:
A. Face Pulls
3×10-15
B. Medicine Ball Side Slam
3×8-12
Finisher:
Deficit Deadlifts
2×8
Haruka Yamaoka Workout: Unbreakable Overhead Press
Warm Up:
10-20 Minute Incline Walk
Workout:
Overhead Press
5×5
(Not including warm up sets)
Chin Ups
3×8-12
Superset One:
A. Seated Dumbbell Shoulder Press
3×10-15
B. Preacher Curls
3×8-12
Superset Three:
A. Close Grip Push Ups
3×10-15
B. Hammer Curls
3×10 each arm
Finisher:
Front/Lateral/Rear Raises
3×21 (7 reps each)
Haruka Yamaoka Workout: Optional 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
Haruka Yamaoka 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
Join The Ultimate Fitness X Fandom Membership.
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