KAKASHI HATAKE 

WORKOUT ROUTINE 

Bonus PDF File

By: Mike Romaine
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 KAKASHI HATAKE 
WORKOUT ROUTINE 
Training Volume:

6 days per week

Explanation:

I train 6 days a week with two 3 day splits. I do a push-pull-legs, and a cardio and
calisthenics day. My training obviously also rotates depending on my goals, and also
depending on what I’m beta testing. For Coach Derek I shared all his programming.
For me, it’ll be a little difficult being that I’ve programmed nearly 400 of the workouts on
the site and 99% of the workouts in The Academy and also our Superhero Programs.
That being said, I will be writing you a workout that I always seem to come back to.

This is programmed after researching over 200+ celebrities and creating another 200+
character workouts to reach what I feel is peak conditioning in all aspects of
SuperHuman abilities.

Extra Note:

I almost always do my workouts in circuits and supersets after my main compound lift. I
still do the accessory work listed, but I find that I can get 9+ exercises in for a high
volume workout by doing them in this fashion, without losing any weight off the top of
my increase in progressive overload.

Kakashi Hatake Workout: Training Schedule

Note that cardio can be done before OR after your training. I switch it up depending on
how I’m feeling.

You can also opt to add in any of the mixed martial arts programs instead of the
additional cardio done within this program.
Monday​: Cardio and Push Day

Tuesday​: Cardio and Calisthenics

Wednesday​: Cardio and Push Day

Thursday​: Cardio and Calisthenics

Friday​: Cardio and Push Day

Saturday​: Cardio and Calisthenics

Sunday​: Off Day

Kakashi Hatake Workout: Push Day

Cardio:

30-45 minute of varied cardio

Generally I’ll do 15 minutes of each, but sometimes I opt for 20 minutes of 2 instead:

Incline Treadmill Walk

Steady Elliptical Pacing at Level 5-7

Steady StairMaster Pacing at Level 5-7

Workout:

Main Compound Lifts: Bench Press and Military Press

Reverse Pyramid Training: 3-5, 5-6, 6-8, 8-10, 10-15

Don’t forget to warm up before going for your heavy sets.

Chest & Tricep Complimentary Accessory (Choose 1-3 from this list):

Incline Bench Press

Chest Flyes (Flat, Incline, Decline/DB, Cables)

DB Pullovers

Tricep Overhead Extensions (DB and Cables)

Tricep Kickbacks (Cables and DBs)

Tricep Cable Pushdowns

Dips

Shoulders and Traps Complimentary Accessory (Choose 1-3 from this list):

Skull Crushers

Arnold Press

Shoulder Front Raises (Cable or DB)

Shoulder Upright Rows (EZ Bar or DB)

Barbell Shrugs

DB Shrugs

Kakashi Hatake Workout: Pull Day

Cardio:

30-45 minute of varied cardio

Generally I’ll do 15 minutes of each, but sometimes I opt for 20 minutes of 2 instead:

Incline Treadmill Walk

Steady Elliptical Pacing at Level 5-7

Steady StairMaster Pacing at Level 5-7

Workout:

Main Compound Lift: Deadlift

Reverse Pyramid Training: 3-5, 5-6, 6-8, 8-10, 10-15

Don’t forget to warm up before going for your heavy sets.

Back and Bicep Complimentary Accessory (Choose from this list):

Bent Over Rows (DB and BB)

Lateral Pulldown (Close and Wide Grip)

Lateral Raises

Preacher Curls

Bicep Curl Variations

Hammer Curls

Feel free to add in extra lat work and/or trap work if not completed on push day.

Kakashi Hatake Workout: Leg Day

Cardio:
30-45 minute of varied cardio

Generally I’ll do 15 minutes of each, but sometimes I opt for 20 minutes of 2 instead:

Incline Treadmill Walk

Steady Elliptical Pacing at Level 5-7

Steady StairMaster Pacing at Level 5-7

Workout:

Main Compound Lift: Back Squat

Reverse Pyramid Training: 3-5, 5-6, 6-8, 8-10, 10-15

Don’t forget to warm up before going for your heavy sets.

Leg and Calf Complimentary Accessory (Choose from this list):

Leg Press

Hamstring Curls

Weighted Lunges

Leg/Quad Extension

Glute Bridges

Calf Raises

Kakashi Hatake Workout: Calisthenics and

Cardio
On my calisthenics and cardio days I always do at least 60 minute sessions.

I generally do 20-30 minute of that 60 minute as HIIT training on the treadmill or bike,
and then I swap back to some varied cardio jumping back and forth from machines
every 15-20 minutes like my weight training days.

Calisthenics:
I tend to do these in a superset as follows, but I will tally up the reps and list them out for
you at the end.

Superset:

A. Pull Ups

5×10-15

B. Dips

5×20-25

C. Push Ups

5×30-50

D. Hanging Leg Raises

5×20-25

By superset I mean that I complete these movements in one straight set all the way
through and I don’t take any breaks until I’m done with one full set of each. Then I’ll
break and do another four rounds of that with a short break in between each.

Total Reps to Shoot for:

Pull Ups: 50-75

Dips: 100-125

Push Ups: 150-250

Hanging Leg Raises: 100-125

Kakashi Hatake Workout: Option Mixed Martial

Arts and Parkour
Also consider adding in some mixed martial arts training to really step your
SuperHuman training up a notch.

Check out programs on the site from Coach Derek here: ​Moon Knight​, ​Deathstroke​,
Daredevil​, and ​Sagat​.

For some Thai Boxing fun check out ​Anna Diop’s​ routine.

The ​Parkour Workout​ (Nightrunner) designed by ​Academy​ member Felix.