ikkaku

Ikkaku Madarame Gym Plan

Ikkaku is the lieutenant and former 3rd Seat officer in the 11th Division of the Gotei 13, under Captain Kenpachi Zaraki.

Day 1: Upper Strength / Kendo
Day 2: Lower Strength / Endurance
Day 3: Rest
Day 4: Core / Stability
Day 5: Full Body / Kendo
Day 6: Martial Arts / Explosiveness
Day 7: Rest

Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day4 Day5 Day6
Warm up Warm up Warm up Warm up Warm up
Bench Press 4sets Jump Rope 20min Plank 4sets 60sec Bench Press 4sets Jump Rope 20min
Barbell Rows 4sets Barbell Squats 4sets Russian Twists 4sets Barbell Rows 4sets One Leg Jumps 3sets
Chin ups 3sets Dumbell Bulgerian Split Squats 3sets Hanging Leg Raises 3sets Leg Extensions 3sets Karate Punch Drills
Dips 3sets Box Jumps 3sets Stability Ball Rollouts 3sets Romanian Deadlifts 3sets Karate Kicking Drills
Muscle Ups 3sets Sprints 5sets 100m Battle Ropes 4sets 40sec Muslce Ups 3sets Box Jumps 3sets
Kendo Drills Run 3-5-10km - Kendo Drills Sprints 5sets 100m

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