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Character Jujutsu Kaisen

Hakari Kinji

Gambler

Hakari bets everything on himself. His training philosophy: maximum volume, maximum output, trust that the jackpot of gains will hit.

10 Weeks 5 days/week Advanced Hypertrophy
Train Like Hakari Kinji
Hakari Kinji
Hakari Kinji Training Program

Training Progression

01
Advanced 5 Weeks
Jackpot
02
Advanced 5 Weeks
Idle Death Gamble
At A Glance

Weekly Schedule

MON
Day 1
Chest & Triceps
TUE
Day 2
Back & Biceps
WED
Day 3
Full Body & Endurance
THU
Rest
FRI
Day 4
Legs & Cardio
SAT
Day 5
Shoulders & Core
SUN
Rest
5 Training Days 40–55 Min / Session
Equipment
Barbell Barbell or Dumbbell Bench Bodyweight Bodyweight or Dumbbell Cable Machine Dumbbell Leg Curl Machine or Resistance Band Parallel Bars Pull-up Bar T-Bar Row Machine Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–5 Advanced

Jackpot

View Phase Details

Building the base — controlled loads, full recovery (target RIR 3).

5 Workouts In This Phase
Chest & Triceps
Monday · 50 min · 4 exercises
Bench Press
3 × 8 · 90s restRIR 3
Dumbbell Fly
3 × 12 · 60s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Close-Grip Bench Press
3 × 8 · 90s restRIR 3
Open Full Session
Back & Biceps
Tuesday · 50 min · 4 exercises
Seated Cable Row
3 × 10 · 75s restRIR 3
T-Bar Row
3 × 10 · 75s restRIR 3
Pull-Up
3 × 8 · 90s restRIR 3
Dumbbell Bicep Curl
3 × 12 · 60s restRIR 3
Open Full Session
Full Body & Endurance
Wednesday · 45 min · 5 exercises
Barbell Back Squat
4 × 8 · 120s restRIR 3
Plank
3 × 45s · 45s rest
Hanging Leg Raise
3 × 10 · 60s restRIR 3
Burpee
3 × 12 · 60s restRIR 3
Sprint Intervals
4 × 20s · 90s rest
Open Full Session
Legs & Cardio
Friday · 45 min · 5 exercises
Goblet Squat
3 × 12 · 75s restRIR 3
Reverse Lunge
3 × 10 each side · 75s restRIR 3
Leg Curl
3 × 12 · 60s restRIR 3
Calf Raise
4 × 15 · 45s restRIR 3
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Shoulders & Core
Saturday · 40 min · 5 exercises
Overhead Press
3 × 8 · 90s restRIR 3
Dumbbell Lateral Raise
3 × 12 · 60s restRIR 3
Face Pull
3 × 15 · 45s restRIR 3
Side Plank
Each side
3 × 30s · 30s rest
Hollow Hold
3 × 30s · 30s rest
Open Full Session
Phase 2 · Weeks 6–10 Advanced

Idle Death Gamble

View Phase Details

Heavier loads, denser volume. Target RIR 2.

5 Workouts In This Phase
Chest & Triceps
Monday · 55 min · 4 exercises
Bench Press
4 × 6 · 120s restRIR 2
Dumbbell Fly
4 × 15 · 45s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Close-Grip Bench Press
4 × 10 · 75s restRIR 2
Open Full Session
Back & Biceps
Tuesday · 55 min · 4 exercises
Seated Cable Row
4 × 12 · 60s restRIR 2
T-Bar Row
4 × 12 · 60s restRIR 2
Pull-Up
4 × 10 · 75s restRIR 2
Dumbbell Bicep Curl
4 × 15 · 45s restRIR 2
Open Full Session
Full Body & Endurance
Wednesday · 50 min · 5 exercises
Barbell Back Squat
5 × 6 · 150s restRIR 2
Plank
4 × 60s · 30s rest
Hanging Leg Raise
4 × 12 · 60s restRIR 2
Burpee
4 × 15 · 45s restRIR 2
Sprint Intervals
5 × 20s · 75s rest
Open Full Session
Legs & Cardio
Friday · 50 min · 5 exercises
Goblet Squat
4 × 15 · 60s restRIR 2
Reverse Lunge
4 × 12 each side · 60s restRIR 2
Leg Curl
4 × 15 · 45s restRIR 2
Calf Raise
5 × 20 · 30s restRIR 2
Sprint Intervals
4 × 20s · 75s rest
Open Full Session
Shoulders & Core
Saturday · 45 min · 5 exercises
Overhead Press
4 × 6 · 120s restRIR 2
Dumbbell Lateral Raise
4 × 15 · 45s restRIR 2
Face Pull
4 × 20 · 30s restRIR 2
Side Plank
Each side
4 × 40s · 30s rest
Hollow Hold
4 × 40s · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Chest/Triceps, Back/Biceps, Full Body/Endurance, Legs/Cardio, and Shoulders/Core.

Physique Goal

Big, strong, and built for output.

Performance Goal

Real hypertrophy, genuine full-body work capacity, and balanced strength.

How Progression Works

Compound lifts progress by load. Isolation and conditioning work progress by volume and density.

Training Philosophy

How Hakari Kinji Trains

Hakari trains like a bodybuilder chasing raw output — heavy compound pressing and pulling, real isolation volume, and a full-body conditioning day to back it up. Five sessions, no wasted sets.