THE UNOFFICIAL

JUJUTSU KAISEN
WORKOUTS
 THE UNOFFICIAL
JUJUTSU KAISEN
WORKOUT ROUTINES
More than 10 Workouts for Jujutsu Sorcerers,
Cursed Spirits, High Ranking Sorcerers, Special
Grades, and Everyone in Between!

(Unofficial Workouts Inspired by Characters)

MIKE ROMAINE
 Legal Disclaimer And Terms Of Use

No part of this report may be reproduced or transmitted in any form whatsoever,

electronic, or mechanical, including photocopying, recording, or by any

informational storage or retrieval system without expressed written, dated and

signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only. I am not a

doctor and this is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences as well as my

interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults only. You

should consult your physician to ensure the tips given in this course are

appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please consult with your

physician before implementing any of the information provided in this course.

This product is for informational purposes only and the author does not accept any

responsibilities for any liabilities or damages, real or perceived, resulting from the

use of this information.

 TABLE OF CONTENTS
Introduction

What Are Unofficial Workout Booklets?

Training & Nutrition

Getting Started w/ Training: The Things You Should Know About

THE UNOFFICIAL JUJUTSU KAISEN WORKOUTS

Unofficial Satoru Gojo Workout Routine

Unofficial Yuji Itadori Workout Routine

Unofficial Maki Zenin Workout Routine

Unofficial Aoi Todo Workout Routine

Unofficial Nobara Kugisaki Workout Routine

Unofficial Megumi Fushiguro Workout Routine

Unofficial Sukuna Workout Routine

Unofficial Panda Workout Routine

Unofficial Suguru Geto Workout Routine

Unofficial Kento Nanami Workout Routine

Unofficial Satoru Gojo Jump Rope Workout

Unofficial Yuji Itadori Jump Rope Workout

 SECTION ZERO:

THE
INTRODUCTION
 INTRODUCTION
WHAT IS AN UNOFFICIAL
WORKOUT BOOKLET?

“Don’t worry, I’m the strongest.”

– Satoru Gojo

First off: it’s unofficial. These are not OFFICIAL workouts in any way.

In our Superhero Academy you gain access to 1000+ Celebrity and

Character Inspired Workouts...instantly. From there you also get our 90 Day

Academy System, Nutrition Course and 4-Tier Nutrition System, more than

half a dozen 12-16 Week Hero Programs built for specific goals, a recipe

index with new recipes every week, Fast Food Index, Low Calorie Snack Index,

Upgrade Your Workout Tools, Nutrition Calculators, Learning Modules and so

much more.

And no, this is not a shameless plug, this is me explaining to you

WHY we decided to build our Unofficial Workout Booklets.

UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

 Superhero Jacked now has over 1,000 workout routines...

With that, a lot of the best workouts become harder to find for new

members just finding SHJ.

We’ve expanded our Workout Database (and continue to every single

week) into soooo many different amazing categories, and we even write

awesome listicles to help members find all the hidden awesomeness; but

The SHJ Army asked for more.

Both Academy members and regular SHJ Army members alike LOVE

downloading their routines and saving them to their drive for offline

access.

That being said, even our Academy members asked if we could begin

make booklets of routines to better jump through different workout protocols

with one simple (but in-depth) downloaded file.

On top of that SHJ Army members would love to download more

workouts, but also have them segmented ahead of time!

Insert The Unofficial Workout Booklets: the best of ALL worlds.

A way for SHJ Army and Academy members to download TONS of

workout routines, specifically segmented to their favorite shows and

themes.

Oh, and it helps Academy members specifically requested this as

well...I like to call that a good ol’ fashion double whammy.

UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

SECTION ONE:

PHYSICAL
TRAINING
 CHAPTER ONE
PHYSICAL TRAINING

"I don’t know how I’ll feel when

I’m dead, but I don’t want to regret
the way i lived." - yuji itadori

Getting Started With Training:

The Things You Should Know

I’m going to lead this section by telling you that this is NOT an in depth

book on how to do all things training and nutrition. If you want more in

depth you’ll have to utilize The Academy (upgrade tools, learning modules

and video courses to pair with your routines), or even one of our Superhero

Programs (free inside The Academy) that come with roughly 100 pages of

explanation.

That being said, I do want to give you a place to start, so I feel that I

need to talk about some of the things you might want to pair with these

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routines I’ll be sharing OR even some of the things you might want to keep in

mind to be able to upgrade these routines.

Of course, you can do any upgrading and formatting alone, or you can

use our “Upgrade Your Workout Tool” inside The Academy as well, which

allows you to take any workout on the entire site and turn it into a 4-8+ week

plan combining all the things we’re about to talk about.

But okay, okay, we’re getting ahead of ourselves, and I’ll also make sure

to list articles and videos to help you out so you don’t HAVE to utilize anything

else but this book (if you don’t want to).

Here’s a brief overview of some of the things I’ll be covering quickly

for you guys with definitions and links to extra help:

● Pyramid Training Formats (Traditional & Reverse)

● Straight Sets

● Super Sets (and Tri-sets & Giant Sets)

● Circuits (and EMOMS, AMRAP and more)

● Progressive Overload

● Scaling (Up or Down)

There might be more on top of these things, but in an effort to not overwhelm

you I’m going to let us take it as it comes.

And, remember, as I said: all of this is done AUTOMATICALLY with our

Upgrade Your Workout Tool inside The Academy for any of these workouts

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(and any of the other 1000+ on the site you gain access to).

So don’t be afraid of all this stuff. If you need help, it’s available.

But I know you’re eager to get going and begin picking your plan so I’m going

to leave you with one last thing before we get started:

I mentioned your “Pillars of Success” and the video course that is inside

The Academy to help you complete your pillars. This booklet is here to help

you with ONE pillar, which is your workout routine. I’m going to also be

labeling each workout with a difficulty level and suggested goal so that it

better helps you pick your workout to best suit your Pillars of Success.

But let’s get started with some definitions so you know what I’m talking

about when it comes to leveling up these programs (or even scaling them

down if needed).

PYRAMID TRAINING

Traditional Pyramid Training: a collection of sets of the same exercise that

start with a light weight and higher reps and then build up to a heavier

weight with fewer reps.

Reverse Pyramid Training: a collection of sets of the same exercise that

starts with the heaviest set (after a short warm up) and fewest reps and then

build up to lighter weight with more reps.

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Links

● Article: What is Pyramid Training?

● Videos:

○ How To Use Pyramid Training

○ How To Use Reverse Pyramid Training

○ LVL Up: What is Pyramid Training?

STRAIGHT SETS

Straight Sets: a collection of sets of the same exercise that utilize the same

rep scheme throughout the entirety of that exercises sets.

Links

● Videos:

○ LVL Up: Sets and Reps (and how to perform them)

SUPERSETS

Supersets: combinations of two exercises performed consecutively with no

rest in between the sets.

Ex: If I’m supersetting push ups and dips and have 3 supersets

programmed of 12 reps each I would complete 12 reps of push-ups, then 12

reps of dips and THEN rest between my next superset.

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Tri-sets: combinations of three exercises performed consecutively with no

rest in between the sets.

Giant Sets: combinations of four or more exercises performed consecutively

with no rest in between the sets.

Links

● Video:

○ LVL Up: Circuits and Supersets

CIRCUITS

Circuit: a non-stop completion of all the exercises programmed with no

breaks in between them as you would with regular sets, or supersets. All

rounds should be completed with no breaks, unless otherwise instructed.

Ex: If I have those same push-ups and dips programmed for 3 rounds of 12

each but as a circuit instead of a superset I would skip the break after each

round and continue to complete 3 rounds straight through.

EMOM: EMOM is a style of circuit that stands for “Every Minute On The Minute”

in which you perform the prescribed movements every time the timer hits

the next minute. Generally a short rest will be allowed if you finish the

movements prior to the next minute.

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AMRAP: AMRAP is a style of circuit that stands for “As Many Rounds As

Possible” or “As Many Reps As Possible” depending on how you’re

counting/scaling the exercise. This is usually done by giving you a specific

time that you have to complete the most reps or rounds in with no breaks

(unless necessary; but will ultimately impact your scoring).

Links

● Video:

○ LVL Up: Circuits and Supersets

PROGRESSIVE OVERLOAD

Progressive Overload: In order for a muscle to grow, strength to be gained,

performance to increase, or for any similar improvement to occur, the

human body must be forced to adapt to a tension that is above and beyond

what it has previously experienced.

Links

● Videos:

○ LVL Up: What is Progressive Overload?

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SCALING

Scaling: Scaling is something that can be done to increase or decrease the

difficulty of an overall workout or a specific exercise. Generally it is used for

scaling down. For example, The Murph Challenge is extremely intense, so

some people might scale the entire thing by not wearing a weighted vest

and cutting the amount of reps you do off each exercise. Another example is

given in the video I shared, showing examples of how to scale pull-ups if

you’re unable to do them regularly.

Links

● Video:

○ How To Scale Pull Ups (And Alternatives)

Alright, hopefully at this point you’re not already overwhelmed,

because there’s obviously other things that go into building your perfect

workout routine, and as I mentioned before: this is just ONE of the pillars that

make up your Pillars for Success.

If you need help completing all your pillars you’re going to want to

head back over to the full book, or head into The Academy and start your

Pillars of Success course in order to take what we have in there and put it all

together specifically for YOUR success plan.

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 SECTION THREE:

THE WORKOUT
ROUTINES
THE UNOFFICIAL SATORU
GOJO WORKOUT ROUTINE
Training Volume:

4+ days per week

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.

18

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THE UNOFFICIAL SATORU GOJO
WORKOUT SAMPLE SCHEDULE

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Optional Endurance Day One

Thursday: Legs and Calves

Friday: Shoulders and Traps

Saturday: Optional Endurance Day Two

Sunday: Rest Day

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 SATORU GOJO INSPIRED WORKOUT ROUTINE:
SPECIAL GRADE CHEST AND TRICEPS

Warm Up: Tricep Cable Pushdowns

800m Run 3×10

Workout: Weighted Dips

Bench Press 3×10

4×10 Finisher: 4 Rounds

Incline Bench Press 100M Sled Push

4×10 20 Kettlebell Swings

Close Grip Bench Press 10 Burpees

3×10

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 SATORU GOJO INSPIRED WORKOUT ROUTINE:
SPECIAL GRADE BACK AND BICEPS

Warm Up: Preacher Curls

800m Run 3×10

Workout: Hammer Strength Alternating

Dumbbell Curls
Bent Over Rows
3×10
4×10
Finisher: 3 Rounds
Chin Ups
100M Sprint
4×10
20 Alternating Kettlebell Deadlifts
Wide Grip Lateral Pulldowns
15 Hanging Leg Raises
3×10
10 Sit Ups

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SATORU GOJO INSPIRED WORKOUT ROUTINE:
SPECIAL GRADE LEGS AND CALVES

Warm Up: Double Unders

800m Run 3×20

Workout: Hamstring Curls

Front Squats 3×10

4×10 Finisher: 3 Rounds

Leg Press 100M Weighted Carries

4×10 20 Box Jumps

Calf Raises 15 V-Ups

3×10 10 Cable Pull Throughs

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SATORU GOJO INSPIRED WORKOUT ROUTINE:
SPECIAL GRADE SHOULDERS AND TRAPS

Warm Up: Barbell Shrugs

800m Run 3×10

Workout: Alternating Single Arm Kettlebell

Swings
Overhead Press
3×12
4×10
Finisher: 4 Rounds
Hang Cleans
100M Sled Pulls
4×10
20 Sumo Deadlift High Pull
Lateral Raises
10 Cable Crunches
3×10

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 THE UNOFFICIAL YUJI
ITADORI WORKOUT
Training Volume:

3 days on, 1 day off

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.

24

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THE UNOFFICIAL YUJI ITADORI
WORKOUT SAMPLE SCHEDULE

Monday: Weight Training Work and Short Circuit

Tuesday: Long Distance Cardio

Wednesday: Long Circuit Training

Thursday: Off Day

Friday: Full Calisthenics Training Day

Saturday: Medium Cardio and 3 Rounds of Jump

Rope Circuit

Sunday: Parkour and MMA Training

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YUJI ITADORI INSPIRED WORKOUT ROUTINE:
WEIGHT TRAINING WORK & SHORT CIRCUIT

Warm Up: Circuit: 3 Rounds for Time

800m Run Push Ups x 15

Workout: Sumo Deadlift High Pull with

Kettlebell x 12
Bench Press
Dips x 15
4×12
Single Arm KB Snatch x 5 each
Kettlebell Swings arm

4×12 Box Jumps x 15

Goblet Squats

4×12

Kettlebell Deadlift

4×12

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 YUJI ITADORI INSPIRED WORKOUT ROUTINE:
LONG DISTANCE CARDIO

Complete a Run Based on Your Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Use these workouts to help work on your endurance and running:

● 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)

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 YUJI ITADORI INSPIRED WORKOUT ROUTINE:
LONG CIRCUIT WORKOUT

Complete 2 Rounds of The Circuit Below:

Run 800M

25 Pull Ups

50 Deadlifts @145

50 Sit Ups

50 Clean and Press @65

50 Push Ups

50 Lying Leg Raises

25 Chin Ups

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 YUJI ITADORI INSPIRED WORKOUT ROUTINE:
CALISTHENICS TRAINING DAY

Complete All The Reps Required Below:

You can break them down into any scheme of sets, reps, supersets, or even a circuit as you
would like.

Push Ups

250

Air Squats

200

Dips

150

Sit Ups

150

Pull Ups

100
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 YUJI ITADORI INSPIRED WORKOUT ROUTINE:
MEDIUM CARDIO AND JUMP ROPE CIRCUIT

Complete a Run Based on Your Fitness Level:

Beginner: 1-2 Miles

Intermediate: 2-3 Miles

Advanced: 3-5+ Miles

Also Complete 3 Rounds of A Jump Rope Circuit:

Jump Rope Workout Routines

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 THE UNOFFICIAL MAKI
ZENIN WORKOUT ROUTINE
Training Volume:

5+ days per week

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.

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THE UNOFFICIAL MAKI ZENIN
WORKOUT SAMPLE SCHEDULE

Monday: Maki Upper Body HIIT

Tuesday: Maki Lower Body HIIT

Wednesday: Optional Endurance/MMA/Parkour

Training

Thursday: Maki Upper Body HIIT

Friday: Maki Lower Body HIIT

Saturday: Optional Endurance/MMA/Parkour

Training

Sunday: Mandatory Rest Day

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 MAKI ZENIN INSPIRED WORKOUT ROUTINE:
UPPER BODY HIIT

Complete 5 Rounds With A Break, As Needed, Between Each Round

50 Jump Rope, Jumping Jacks or Mountain Climbers

25 Push Ups

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 Sit Ups

50 Jump Rope, Jumping Jacks or Mountain Climbers

15 Dips

50 Jump Rope, Jumping Jacks or Mountain Climbers

25 Lying Leg Raises

50 Jump Rope, Jumping Jacks or Mountain Climbers

10 Bodyweight Rows or Pull Ups

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 MAKI ZENIN INSPIRED WORKOUT ROUTINE:
LOWER BODY HIIT

Complete 5 Rounds With A Break, As Needed, Between Each Round

50 Jump Rope, Jumping Jacks or Mountain Climbers

25 Air Squats

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 V-Ups

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 Glute Bridges

50 Jump Rope, Jumping Jacks or Mountain Climbers

30 Flutter Kicks

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 Box Jumps

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 MAKI ZENIN INSPIRED WORKOUT ROUTINE:
LONG DISTANCE CARDIO

Complete a Run Based on Your Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Use these workouts to help work on your endurance and running:

● 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)

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 MAKI ZENIN INSPIRED WORKOUT ROUTINE:
UPPER BODY HIIT

Complete 5 Rounds With A Break, As Needed, Between Each Round

50 Jump Rope, Jumping Jacks or Mountain Climbers

25 Push Ups

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 Sit Ups

50 Jump Rope, Jumping Jacks or Mountain Climbers

15 Dips

50 Jump Rope, Jumping Jacks or Mountain Climbers

25 Lying Leg Raises

50 Jump Rope, Jumping Jacks or Mountain Climbers

10 Bodyweight Rows or Pull Ups

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 MAKI ZENIN INSPIRED WORKOUT ROUTINE:
LOWER BODY HIIT

Complete 5 Rounds With A Break, As Needed, Between Each Round

50 Jump Rope, Jumping Jacks or Mountain Climbers

25 Air Squats

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 V-Ups

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 Glute Bridges

50 Jump Rope, Jumping Jacks or Mountain Climbers

30 Flutter Kicks

50 Jump Rope, Jumping Jacks or Mountain Climbers

20 Box Jumps

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 THE UNOFFICIAL AOI
TODO WORKOUT ROUTINE
Training Volume:

5+ days per week

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.

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 THE UNOFFICIAL AOI TODO
WORKOUT SAMPLE SCHEDULE

Monday: Sorcerer Upper Body A

Tuesday: Sorcerer Lower Body A

Wednesday: Todo High Intensity Interval Training A

Thursday: Sorcerer Upper Body B

Friday: Sorcerer Lower Body B

Saturday: Todo High Intensity Interval Training B

Sunday: Mandatory Rest Day

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 AOI TODO INSPIRED WORKOUT ROUTINE:
SORCERER UPPER BODY A

Warm Up: Lat Pulldowns

10 Minute Warm Up Walk/Jog 3×8-12

Main Compound: Low Cable Chest Flyes

Barbell Bench Press 2×12-15

4×12, 10, 8, 5 Dumbbell Curl

Workout: 2×12-15

Barbell Bent Over Rows Overhead Dumbbell Tricep

Extensions
3×8-12
2×12-15
Seated Dumbbell Shoulder Press
Rope Cable Face Pulls
3×8-12
2×15-25

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 AOI TODO INSPIRED WORKOUT ROUTINE:
SORCERER LOWER BODY A

Warm Up: Lying Hamstring Curls

10 Minute Warm Up Walk/Jog 3×12-15

Main Compound: Standing Smith Machine Calf

Raises
Back Squats
3×8-12
4×12, 10, 8, 5
Sit Ups
Workout:
4×25
Glute Ham Raises
Hanging Leg Raises
3×8-12
4×20
Alternating Forward Lunges

3×10-15 each leg

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 AOI TODO INSPIRED WORKOUT ROUTINE:
TODO HIGH INTENSITY TRAINING A

Complete 5 Rounds for Time:

Jump Rope x 100

Kettlebell Swings x 15

Jump Rope x 50

V-Ups x 30

Jump Rope x 50

Kettlebell Sumo Deadlift High Pull x 10

Jump Rope x 50

Plank x 60 seconds

Jump Rope x 50

Kettlebell Single Arm Alternating Deadlifts x 10 each arm

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 AOI TODO INSPIRED WORKOUT ROUTINE:
SORCERER UPPER BODY B

Warm Up: Cable Lat Pullovers

10 Minute Warm Up Walk/Jog 3×10-15

Main Compound: Close to Wide Push-ups

Barbell Overhead Press 3×10-20

4×12, 10, 8, 5 EZ-Bar Bicep Curl

Workout: 3×12-15

Pull Ups Dumbbell Tricep Kickbacks

3×10 3×12-15

Incline Dumbbell Bench Press

3×8-12

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 AOI TODO INSPIRED WORKOUT ROUTINE:
SORCERER LOWER BODY B

Warm Up: Leg Extensions

10 Minute Warm Up Walk/Jog 3×12-15

Main Compound: Seated Machine Calf Raises

Deadlifts 3×15-20

4×12, 10, 8, 5 Sit Ups with Side Twist

Workout: 4×30

Leg Press Hanging Knee Raises with Twist

3×8-12 4×20

Unilateral Dumbbell Shrug

3×8-15

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 AOI TODO INSPIRED WORKOUT ROUTINE:
TODO HIGH INTENSITY TRAINING B

Complete 5 Rounds for Time:

Jump Rope x 100

Dumbbell Curl to Press x 10

Jump Rope x 50

Bicycle Crunches x 30

Jump Rope x 50

Dumbbell Single Arm Alternating Snatches x 10 each arm

Jump Rope x 50

Dumbbell Russian Twists x 30

Jump Rope x 50

Dumbbell Thrusters x 15

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THE UNOFFICIAL NOBARA
KUGISAKI WORKOUT
Training Volume:

5 days per week

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.

46

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UNOFFICIAL NOBARA KUGISAKI
WORKOUT SAMPLE SCHEDULE

Monday: Grade 3 Sorcerer Full Body Calisthenics A

Tuesday: Grade 1 Sorcerer Lower Body and Core

Wednesday: Cursed Big Circuit Day

Thursday: Grade 3 Sorcerer Full Body Calisthenics B

Friday: Grade 1 Sorcerer Upper Body and Core

Saturday: Active Rest Day (Optional Training

Resources)

Sunday: Rest Day

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NOBARA KUGISAKI INSPIRED WORKOUT ROUTINE:
GRADE 3 SORCERER FULL BODY CALISTHENICS A

Warm Up: Dips

Jog 800m 4×10

Workout: Glute Bridges

Air Squats 4×20

4×20 Bodyweight Rows

Push Ups 4×8-12

4×15 Plank to Push Ups

4×10

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 NOBARA KUGISAKI INSPIRED WORKOUT ROUTINE:
GRADE 1 SORCERER LOWER BODY AND CORE

Warm Up: Fire Hydrants

Jog 800m 4×20 each leg

Workout: Lying Leg Raises

Wide to Narrow Squats 4×20

4×20 Sit Ups

Jumping Lunges 4×20

4×20

Donkey Kicks

4×20 each leg

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NOBARA KUGISAKI INSPIRED WORKOUT ROUTINE:
CURSED BIG CIRCUIT DAY

Warm Up:

25 High Knees

25 Butt Kicks

25 Jumping Jacks

Workout: Complete 4 Rounds

Run 400m

25 Air Squats

20 Sit Ups

15 Push Ups

10 Dips

5 Pull Ups

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NOBARA KUGISAKI INSPIRED WORKOUT ROUTINE:
GRADE 3 SORCERER FULL BODY CALISTHENICS B

Warm Up: Dips

Jog 800m 4×10

Workout: Box Jumps

Step Ups 4×10

4×20 total Pike Push Ups

Wide Push Ups 4×8-12

4×15 Planking Shoulder Taps

4×20

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NOBARA KUGISAKI INSPIRED WORKOUT ROUTINE:
GRADE 1 SORCERER UPPER BODY AND CORE

Warm Up: Mountain Climbers

Jog 800m 4×20

Workout: Chin Ups

Decline Push Ups 4×10

4×20 Flutter Kicks

Tricep Extensions 4×50

4×10 Bicycle Crunches

4×30

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THE UNOFFICIAL MEGUMI
FUSHIGURO WORKOUT
Training Volume:

4 days per week

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.

53

UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

UNOFFICIAL MEGUMI FUSHIGURO
WORKOUT SAMPLE SCHEDULE

Monday: Grade 2 Sorcerer Chest and Triceps

Tuesday: Grade 2 Sorcerer Legs, Calves and Core

Wednesday: Active Off Day (Or Optional Additional

Training)

Thursday: Grade 2 Sorcerer Shoulders, Traps and

Core

Friday: Grade 2 Sorcerer Back and Biceps

Saturday: Active Off Day (Or Optional Additional

Training)

Sunday: Mandatory Rest Day

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MEGUMI FUSHIGURO INSPIRED WORKOUT ROUTINE:
GRADE 2 SORCERER CHEST AND TRICEPS

Warm Up: Chest Flyes

10 Minute Incline Walk 3×12

Workout: Dumbbell Pullovers

Incline Bench Press 3×10

4×12, 10, 8, 5 Overhead Tricep Extension

Close Grip Bench 3×10

3×10 Weighted Dips

Skull Crushers 3×5-10

3×10

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MEGUMI FUSHIGURO INSPIRED WORKOUT ROUTINE:
GRADE 2 SORCERER LEGS, CALVES AND CORE

Warm Up: Hamstring Curls

10 Minute Incline Walk 3×12

Workout: Hack Squat

Back Squat 3×10

4×12, 10, 8, 5 Hanging Leg Raises

Leg Press 3×20

3×10 Cable Crunches

Calf Raises on Leg Press 3×20

3×10

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MEGUMI FUSHIGURO INSPIRED WORKOUT ROUTINE:
GRADE 2 SORCERER SHOULDERS, TRAPS AND CORE

Warm Up: Cable Single Arm Front Raises

10 Minute Incline Walk 3×12 each arm

Workout: Dumbbell Lateral Raises

Overhead Press 3×10

4×12, 10, 8, 5 Lying Leg Raises into Flutter Kick

Blowout
Barbell Shrugs
3×20 -> Flutter Kick Failure
3×10
Sit Ups with Twist
Dumbbell Clean and Press
3×30
3×10

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MEGUMI FUSHIGURO INSPIRED WORKOUT ROUTINE:
GRADE 2 SORCERER BACK AND BICEPS

Warm Up: Overhead Cable Curls

10 Minute Incline Walk 3×10

Workout: Zottmon Curls

Trap Bar Deadlifts 3×12

4×12, 10, 8, 5 Wide Grip Lateral Pulldowns

Bent Over Rows 3×15

3×10 Chin Ups

Face Pulls 3xFailure

3×10

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UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

THE UNOFFICIAL SUKUNA
WORKOUT ROUTINE
Training Volume:

5+ days per week

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.

59

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 THE UNOFFICIAL SUKUNA
WORKOUT SAMPLE SCHEDULE

Monday: King of Curses Chest and Triceps

Tuesday: King of Curves Legs and Lower Body

Wednesday: Cursed Energy HIIT Test

Thursday: King of Curses Shoulders and Upper Body

Friday: King of Curses Back and Biceps

Saturday: Optional Mixed Martial Arts, HIIT, Parkour or

Active Rest Day

Sunday: Mandatory Rest Day

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 SUKUNA INSPIRED WORKOUT ROUTINE:
KING OF CURSES CHEST AND TRICEPS

C. Incline Dumbbell Hex Press

Warm Up:

4×10
Jump Rope

D. Decline Push Ups

2×50-100

4xFailure
High Knees

Giant Set Two:

2×25

A. Overhead Tricep Extension

Butt Kicks

4×10
2×25

B. Cable Pushdowns
Giant Set One:

4×10
A. Incline Dumbbell Bench Press

C. Cable Kickbacks
4×10

4×10 each arm

B. Incline Dumbbell Chest Flyes

D. Dips
4×10

4xFailure

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 SUKUNA INSPIRED WORKOUT ROUTINE:
KING OF CURSES LEGS AND LOWER BODY

C. Weighted Glute Bridges

Warm Up:

4×10
Jump Rope

D. Box Jumps
2×50-100

4xFailure
High Knees

Giant Set Two:

2×25

A. Leg Press
Butt Kicks

4×10
2×25

B. Calf Raises on Leg Press

Giant Set One:

4×10
A. Goblet Squats

C. 3-Point Dumbbell Goblet Squat

4×10

4×5 each point

B. Weighted Lunges

D. Lying Leg Raises with Hip Thrust

4×16 total

4xFailure

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 SUKUNA INSPIRED WORKOUT ROUTINE:
CURSED ENERGY HIIT TEST

Complete 3 Rounds for Time:

Sit Ups x 30

Jump Rope x 50

Push Ups x 25

Jump Rope x 50

Air Squats x 20

Jump Rope x 50

Dips x 15

Jump Rope x 50

Hanging Leg Raises x 10

Jump Rope x 50

Pull Ups x 5

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 SUKUNA INSPIRED WORKOUT ROUTINE:
KING OF CURSES SHOULDERS AND UPPER BODY

C. Front Raises w/ Dumbbells

Warm Up:

4×10
Jump Rope

D. Lateral Raises
2×50-100

4xFailure
High Knees

Giant Set Two:

2×25

A. Kettlebell Swings
Butt Kicks

4×10
2×25

B. Kettlebell Halos
Giant Set One:

4×10
A. Overhead Press

C. Dumbbell Shrugs
4×10

4×25
B. Upright Rows

D. Planking Shoulder Taps

4×10

4xFailure

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 SUKUNA INSPIRED WORKOUT ROUTINE:
KING OF CURSES BACK AND BICEPS

C. Straight Arm Pulldowns

Warm Up:

4×10
Jump Rope

D. Wide Grip Pulldowns

2×50-100

4xFailure
High Knees

Giant Set Two:

2×25

A. Preacher Curls
Butt Kicks

4×10
2×25

B. Hammer Curls
Giant Set One:

4×10
A. Deadlifts

C. Push Ups
4×10

4×25
B. Bent Over Rows

D. Chin Ups
4×10

4xFailure

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THE UNOFFICIAL PANDA
WORKOUT ROUTINE
Training Volume:

4+ days per week

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.

66

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 THE UNOFFICIAL PANDA
WORKOUT SAMPLE SCHEDULE

Monday: Abrupt Mutated Cursed Corpse Deadlift Day

Tuesday: Abrupt Mutated Cursed Corpse Bench Day

Wednesday: Sorcerer Endurance Work

Thursday: Abrupt Mutated Cursed Corpse Squat Day

Friday: Abrupt Mutated Cursed Corpse Military Press

Day

Saturday: Optional Mixed Martial Arts, HIIT, Parkour or

Active Rest Day

Sunday: Mandatory Rest Day

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 PANDA INSPIRED WORKOUT ROUTINE:
ABRUPT MUTATED CURSED CORPSE DEADLIFT DAY

Warm Up: Face Pulls

Stretch 3×12,10,8

Foam Roll Dumbbell Bent Over Rows

10 min jog 3×12,10,8

Workout: Preacher Curls

Deadlift 3×12,10,8

5×10,8,5,3,1 Dumbbell Hammer Curls

Cable Rows 3×12,10,8

3×12,10,8

Lateral Pulldowns

3×12,10,8

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 PANDA INSPIRED WORKOUT ROUTINE:
ABRUPT MUTATED CURSED CORPSE BENCH DAY

Warm Up: Incline Dumbbell Press

Stretch 3×12,10,8

Foam Roll Close Grip Bench

10 min jog 3×12,10,8

Workout: Decline Press (Machine or Bench)

Bench Press 3×12,10,8

5×10,8,5,3,1 Cable Kickbacks

Dumbbell Chest Flys 3×12,10,8

3×12,10,8

Cable Overhead Extension

3×12,10,8

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 PANDA INSPIRED WORKOUT ROUTINE:
SORCERER ENDURANCE WORK

On your endurance day you can decide to do “regular” endurance

work with your running, or even utilize some form of 30-60 minute high
intensity interval training.

“Regular” Endurance Work:

● Beginner: Run 1-3 Miles

● Intermediate: Run 3-5 Miles
● Advanced: Run 5+ Miles

High Intensity Interval Training Options:

● HIIT Workout Routine Variations

● Jump Rope Workouts

Other Endurance Work Resources/Routines:

● 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 Train After Your First 5K (Workout Included)

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 PANDA INSPIRED WORKOUT ROUTINE:
ABRUPT MUTATED CURSED CORPSE BACK SQUAT DAY

Warm Up: Leg Press

Stretch 3×12,10,8

Foam Roll Leg Kickbacks

10 min jog 3×12,10,8

Workout: Leg Extensions

Back Squat 3×12,10,8

5×10,8,5,3,1 Hack Squat

Hamstring Curls 3×12,10,8

3×12,10,8

Weighted Step Ups

3×12,10,8

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 PANDA INSPIRED WORKOUT ROUTINE:
ABRUPT MUTATED CURSED CORPSE OHP DAY

Warm Up: Dumbbell Shoulder Front Raises

Stretch 3×12,10,8

Foam Roll One Arm Dumbbell Snatches

10 min jog 3×12,10,8

Workout: Kettlebell Swings

Barbell Standing Military Press 3×12,10,8

5×10,8,5,3,1 Power Cleans

Shoulder Flys 3×12,10,8

3×12,10,8

Barbell Shrugs

3×12,10,8

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UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

THE UNOFFICIAL SUGURU
GETO WORKOUT ROUTINE
Training Volume:

5+ days per week

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.

73

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THE UNOFFICIAL SUGURU GETO
WORKOUT SAMPLE SCHEDULE

Monday: Ex-Sorcerer Intensity Pull Day

Tuesday: Cursed High Intensity Endurance

Wednesday: Ex-Sorcerer Intensity Leg Day

Thursday: Special Grade Acrobatic

Maneuverability

Friday: Ex-Sorcerer Intensity Push Day

Saturday: Active Rest Day or Optional Additional

Training with Resources

Sunday: Mandatory Rest Day

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 SUGURU GETO INSPIRED WORKOUT ROUTINE:
EX-SORCERER INTENSITY PULL DAY

Warm Up: 10-20 Minute Walk/Run B. Alternating Dumbbell Curls

Workout: 3×10

Tri-Set One: C. Zottman Curls

A. Deadlifts 3×10

3×10 Tri-Set Three:

B. Wide Grip Pulldowns A. Bent Over Barbell Rows

3×10 3×10

C. Cable Pulldowns B. Barbell Shrugs

3×10 3×10

Tri-Set Two: C. Chin Ups

A. Alternating Heavy Hammer 3×10

Curls

3×10 each arm

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 SUGURU GETO INSPIRED WORKOUT ROUTINE:
CURSED HIGH INTENSITY ENDURANCE WORK

Warm Up:

● 5-10 Minute Walk

High Intensity Sprints:

● Complete 30 Minutes Total

● One Minute ON: Sprint for 60 Seconds at
7-10+ MPH
● One Minute OFF: Walk for 60 Seconds at
2.5-3.5 MPH
● Rinse and Repeat Over and Over

Optional Alternative HIIT Training:

● The Best HIIT Workouts
● Jump Rope Workout Database

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 SUGURU GETO INSPIRED WORKOUT ROUTINE:
EX-SORCERER INTENSITY LEG DAY

Warm Up: 10-20 Minute Walk/Run B. Bulgarian Split Squats

Workout: 3×10 each leg

Tri-Set One: C. Goblet Squats

A. Leg Press 3×10

3×10 Tri-Set Three:

B. Calf Raises on Leg Press A. Sit Ups

3×10 3×30

C. Seated Calf Raise Machine B. Lying Leg Raises

3×10 3×30

Tri-Set Two: C. Plank Hold

A. Cable Pullthroughs 3×60 seconds

3×10

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 SUGURU GETO INSPIRED WORKOUT ROUTINE:
CURSED HIGH INTENSITY ENDURANCE WORK

Warm Up: 50 Jumping Jacks | 25 Butt Kicks | 25 High Knees

Complete 5 Rounds:

50 Jump Rope

30 Alternating Pistol Squats

50 Jump Rope

25 Decline Push Ups

50 Jump Rope

20 Dips

50 Jump Rope

15 Wall Climbs

50 Jump Rope

10 Pull Ups

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UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

 SUGURU GETO INSPIRED WORKOUT ROUTINE:
EX-SORCERER INTENSITY PUSH DAY

Warm Up: 10-20 Minute Walk/Run B. Seated Dumbbell Front Raises

Workout: 3×10

Tri-Set One: C. Standing Dumbbell Clean and

Press
A. Incline Dumbbell Press
3×10
3×10
Tri-Set Three:
B. Incline Dumbbell Chest Flyes
A. Cable Tricep Pushdown with
3×10 Rope

C. Incline Dumbbell Hex Press 3×10

3×10 B. Cable Tricep Overhead

Extension with Rope
Tri-Set Two:
3×10
A. Seated Dumbbell Overhead
Press C. Cable Tricep Kickbacks

3×10 3×10

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UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

THE UNOFFICIAL KENTO
NANAMI WORKOUT
Training Volume:

3-5 days per week

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.

80

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THE UNOFFICIAL KENTO NANAMI
WORKOUT SAMPLE SCHEDULE

Monday: Sorcerer Swordsman Push Day

Tuesday: Grade 1 High Intensity Interval Training

Wednesday: Sorcerer Swordsman Pull Day

Thursday: Nanami Sorc Endurance

Friday: Sorcerer Swordsman Leg Day

Saturday: Optional Mixed Martial Arts, HIIT,

Parkour or Active Rest Day

Sunday: Mandatory Rest Day

81

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 KENTO NANAMI INSPIRED WORKOUT ROUTINE:
SORCERER SWORDSMAN PUSH DAY

Warm Up: Calisthenics Training:

Run 800m Push Ups

Weight Training: 3×20

Incline Dumbbell Press Dips

3×10 3×10-15

Dumbbell Clean and Press Core Work:

3×10 Sit Ups

Overhead Dumbbell Tricep 3×20

Extension
Leg Raises
3×10
3×20

82

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 KENTO NANAMI INSPIRED WORKOUT ROUTINE:
GRADE 1 HIGH INTENSITY INTERVAL TRAINING

Warm Up:

2×25 Jumping Jacks

Workout: Complete 30-45 Minutes of Sprint HIIT

● Sprint One Minute: Sprint 60 Seconds at

6-10+ MPH
● Cooldown One Minute: Walk 60 Seconds at
2-3 MPH
● Rinse and Repeat

Alternative HIIT Options:

● The Best HIIT Workouts to Add to your

Workout
● Jump Rope Workout Database

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 KENTO NANAMI INSPIRED WORKOUT ROUTINE:
SORCERER SWORDSMAN PULL DAY

Warm Up: Calisthenics Training:

Run 800m Wide Push Ups

Weight Training: 3×20

Kettlebell Deadlift Chin Ups

3×10 3×10

Bent Over Dumbbell Rows Core Work:

3×10 V-Ups

Alternating Dumbbell Curls 3×20

3×10 Hanging Knee Raises

3×20

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 KENTO NANAMI INSPIRED WORKOUT ROUTINE:
GRADE 1 HIGH INTENSITY INTERVAL TRAINING

Warm Up:

2×25 High Knees

2×25 Butt Kicks

Workout: Complete Endurance Training Based on your

Fitness Level

Beginner: Run 1-3 Miles

Intermediate: Run 3-5 Miles

Advanced: Run 5+ Miles

Additional Endurance Training 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 Train After Your First 5K (Workout Included)

85

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KENTO NANAMI INSPIRED WORKOUT ROUTINE:
SORCERER SWORDSMAN LEG DAY

Warm Up: Calisthenics Training:

Run 800m Glute Bridges

Weight Training: 3×20

Goblet Squats Box Jumps

3×10 3×20

Leg Press Core Work:

3×10 Cable Crunches

Calf Raises 3×20

3×10 Leg Raises -> Flutter Kicks

3×10->50

86

UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

UNOFFICIAL SATORU GOJO
JUMP ROPE WORKOUT
Training Volume:

One Day Per Week

(To Be Added Into Other Workouts)

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.

87

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 THE SATORU GOJO INSPIRED
JUMP ROPE WORKOUT

COMPLETE 3-5 ROUNDS:

Jump Rope x 50

Mountain Climbers x 30

Toe Taps x 50

Ball Slams x 25

Jump Rope x 50

Curl to Press x 20

Toe Taps x 50

Inch Worms x 15

Jump Rope x 50

Man Maker x 5

88

UNOFFICIAL JUJUTSU KAISEN WORKOUTS | SUPERHEROJACKED.COM | MIKE ROMAINE

UNOFFICIAL YUJI ITADORI
JUMP ROPE WORKOUT
Training Volume:

One Day Per Week

(To Be Added Into Other Workouts)

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.

89

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 THE YUJI ITADORI INSPIRED
JUMP ROPE WORKOUT

COMPLETE 3-5 ROUNDS:

Basic Jump Rope Skips x 100

KB Clean and Press [Left] x 10

Basic Skips w/ Criss Cross every 3-5 x 50

KB Clean and Press [Right] x 10

Single-Leg Skips [Left] x 50

KB Swings x 25

Single Leg Skips [Right] x 50

Plank w/ Shoulder Taps x 20

90

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 CONCLUSION:

THE BEGINNING
OF YOUR JOURNEY
 CONCLUSION
THE BEGINNING OF YOUR JOURNEY

"It’s not about whether i can...I have

to do it." - Megumi fushiguro

This is hopefully the beginning of your transformation.

The true beginning of you unleashing your inner SuperHuman and unlocking

The Superhero Physique.

I want to take a second to acknowledge that and give you a bit of a pep-talk

before you head out and start putting your new program to use.

I want you to know that this stuff works. I’ve programmed for hundreds and

hundreds of people now, and this will get you towards your goal.

That being said, it will only work if you put in the work.

The workouts aren’t magic.

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They’re only one piece of The Pillars of Success that we structure our

transformations around at Superhero Jacked.

Don’t get me wrong, though, starting with any of these programs is a HUGE

step in the right direction.

I just want to make it very clear that if you want the FULL package and the

FULL scope of what we do in order to build our Pillars of Success, you’ll need

to join us in The Academy.

Please don’t hesitate to email me for help regardless, and send me your

progress: [email protected]

Chat soon, and good luck!

Mike Romaine

SHJ’s Nick Fury

SuperheroJacked.com

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