Hashira Training Arc!

“No matter how weak or unworthy you feel, set your heart ablaze, grit your teeth, and move forward.” You’re here. And you’re trying. That’s the first step and be proud of yourself for doing it. Commit and don’t give up. You’re on your way to where you want to be. 

This program was created to keep me motivated and on track. I don’t want to feel like this anymore. I don’t want my weakness and my lack of discipline to control me anymore. So I’m taking back my power and I’m blazing ahead. 

Each day was drafted with their specific Hashira or Tsuguko’s build and moves in mind. Except for Akaza’s which is just filled with moves I have to force myself through each time it cycles in. But they’re good moves and they’re necessary if I ever want to get where I want to be. I tried to rotate in moves I’ve seen other builders preach as tried and true. This is to help keep things interesting and to hit a wide array of muscles to get that dream build.

First and second weeks:
*Push
*Pull 
*Leg 
*Push 
*Pull
Each week is full of different moves hitting different muscles or pushing the limits of recent hit muscles. 

Third week: 
*Total Body
*Core and Cardio (you pick your cardio)
*Total Body 
*Core and Cardio (you pick your cardio)
*Total Body 

Then it repeats for a total of 9 weeks. 

These workouts will be hard. Drop set if you have to. The core workouts in between sets are what you do during your cool downs. Demons aren’t going to let you rest for two minutes and my workout regime won’t either. They’re small muscles, take a minute at the end to catch your breath, take a swig of water and get back to it. No one is going to do this for you. It’s up to you. 

Gradually increase your weights, reps, or sets. You should be near failing by the 8th rep. If you’re not, you’re lifting too light. If you’re having an off week, that’s okay. Lift lighter with more reps till you’re feeling strong again. It’s okay to have an off week. Watch your form so you don’t tear anything or injure yourself. If something feels off, stop, reset, and try again until it feels right. Don’t force yourself through and risk your progress by having to nurse an injury. 

Keep going! And good luck!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Tricep Rope Push Down (Cable)

Side Bend (Dumbbell)

Arnold Press

Russian Twist (Dumbbell)

Incline Bench Press (Barbell)

Ab Wheel

Lateral Raise (Dumbbell)

Dead Bug

Skull Crusher (Dumbbell)

Leg Pull-In

Tanjiro’s Push!

Bulgarian Split Squat (Dumbbell)

Bear Crawl

Lunge (Barbell)

Cossack Squat

Leg Press

One Arm Overhead Carry with March

Wall Sit

Decline Crunch (Weighted)

Hip Thrust (Barbell)

Hip Bridge March

Akaza’s Revenge Leg Day!

Rotational Landmine Push Press

One Arm Bent Over Row

Glute Bridge (Dumbbell)

Reverse Lunge (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Roman Chair Sit Up

Squat Thruster

Bicycle Crunch

Zenitsu’s Total Body!

Abs Crunch (Weighted)

Kanao’s Core Day!

Wood Chop

Bird Dog

Shinobo’s Core Day!

Seated Row (Cable)

Single Arm High Row (Cable)

Lying Pullover (Cable)

Glute Kickback (Cable)

Glute Med Kickback

Sabito’s Total Body!

Neutral Grip Dumbbell Bench Press

Floor Chest Fly (Dumbbell)

Floor Press (Dumbbell)

Overhead Extension (Dumbbell)

Upright Row (Dumbbell)

Genya’s Demon Push!

Incline Cable Chest Press

Chest Fly (Cable)

Cable Crossover

Landmine Press

Landmine Twist

Single Arm Landmine Row

Mr. Giyu’s Push!

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Dumbbell)

Inosuke’s Push!

Lat Pulldown

Hammer Curl (Dumbbell)

Face Pull

Dragon Fly

Single Arm Row (Dumbbell)

Muichiro’s Pull!

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Front Squat (Dumbbell)

Rengoku’s Leg Day!

Oblique Crunch

Pull Through (Cable)

Hip Abduction (Band)

Wide Grip Lat Pulldown

Cannonball Crunch

Mitsuri’s Pull!

Lateral Raise (Cable)

Pull Apart (Cable)

Face Away Cable Curl

Overhead Tricep Extension (Cable)

Nezuko’s Pull!

Underhand Lat Pulldown

Lat Pulldown (Close Grip)

Behind-the-Neck Lat Pulldown

Bicep Curl (Dumbbell)

Mr. Uzui’s Ninja Pull!

Front Raise

Squat (Dumbbell)

Sumo Squat

Reaching Situp

Mr. Himejima’s Total Body!

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