kenpachi

Kenpachi Zaraki Gym Plan

Kenpachi Is the current captain of the 11th Division in the Gotei 13. He is the eleventh Kenpachi to hold the position.

Day 1: Sword Technique / Endurance
Day 2: Full Body / Strength
Day 3: Rest
Day 4: Upper / Agility
Day 5: Sword Technique / Endurance
Day 6: Lower / Agility
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
Run 3-5-10km Weighted Push ups 3sets Run 3km Run 3-5-10km Leg Press 4sets
Mountain Climbers 3sets Weighted Pull ups 4sets Chin ups 3sets Mountain Climbers 3sets Dumbbell Lunges 3sets
Burpees 3sets Deadlifts 4sets Dips 3sets Burpees 3sets Leg Curlls 4sets
Sword Sweeps 5sets Barbell Squats 4sets Agility Ladder Drills Sword Sweeps 5sets Agility Ladder Drills
Sword Strikes 5sets Barbell Shrugs 4sets Farmers Walks 4sets Sword Strikes 5sets (Assisted)Pistol Squat 3sets
Sword Thrusts 5sets - Hill Sprints 6sets Sword Thrusts 5sets Hill Sprints 6sets

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