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Character Kengan Ashura

Hanafusa Hajime

The Doctor

A doctor who uses precise knowledge of human anatomy to dismantle opponents. His program develops body awareness, joint health, and the technical conditioning of a martial arts scientist.

10 Weeks 5 days/week Advanced Calisthenics
Train Like Hanafusa Hajime
Hanafusa Hajime
Hanafusa Hajime Training Program

Training Progression

01
Advanced 5 Weeks
The Dissector
02
Advanced 5 Weeks
Special Agent
At A Glance

Weekly Schedule

MON
Day 1
Full Body
TUE
Day 2
Cardio & Mobility
WED
Day 3
Core & Stability
THU
Rest
FRI
Day 4
Upper
SAT
Day 5
Cardio
SUN
Rest
5 Training Days 35–50 Min / Session
Equipment
Agility Ladder Bar or Rings Bench Bodyweight Bodyweight or Dumbbell Bodyweight or Medicine Ball Box Jump Rope Parallel Bars Pull-up Bar Track or Open Space Wall
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

The Dissector

View Phase Details

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

5 Workouts In This Phase
Full Body
Monday · 45 min · 8 exercises
Feet-Elevated Push-Up
3 × 12 · 60s restRIR 3
Pull-Up
3 × 8 · 90s restRIR 3
Squat
3 × 15 · 60s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Broad Jump
3 × 8 · 75s restRIR 3
Inverted Row
3 × 10 · 60s restRIR 3
Reverse Lunge
3 × 10 each side · 60s restRIR 3
Plank
3 × 45s · 45s rest
Open Full Session
Cardio & Mobility
Tuesday · 35 min · 3 exercises
Jump Rope
Continuous
1 × 600s
Mountain Climber
3 × 20 · 45s restRIR 3
Sprint Intervals
3 × 20s · 75s rest
Open Full Session
Core & Stability
Wednesday · 35 min · 5 exercises
Hollow Hold
3 × 30s · 30s rest
Russian Twist
3 × 20 · 30s restRIR 3
Dragon Flag Progression
3 × 6 · 60s restRIR 3
Side Plank
Each side
3 × 30s · 30s rest
L-Sit Hold
3 × 20s · 45s rest
Open Full Session
Upper
Friday · 40 min · 4 exercises
Handstand Push-Up
3 × 6 · 90s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Push-Up
3 × 15 · 60s restRIR 3
Archer Push-Up
3 × 4 each side · 90s restRIR 33-1-1
Open Full Session
Cardio
Saturday · 35 min · 5 exercises
Jump Rope
Continuous
1 × 480s
Depth Jump
3 × 6 · 90s restRIR 3
Sprint Intervals
3 × 20s · 75s rest
Burpee
3 × 12 · 60s restRIR 3
Agility Ladder Drills
3 × 30s · 45s rest
Open Full Session
Phase 2 · Weeks 6–10 Advanced

Special Agent

View Phase Details

Higher density, shorter rest. Target RIR 2.

5 Workouts In This Phase
Full Body
Monday · 50 min · 8 exercises
Feet-Elevated Push-Up
4 × 15 · 45s restRIR 2
Pull-Up
4 × 10 · 75s restRIR 2
Squat
4 × 20 · 45s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Broad Jump
4 × 10 · 60s restRIR 2
Inverted Row
4 × 12 · 45s restRIR 2
Reverse Lunge
4 × 12 each side · 45s restRIR 2
Plank
4 × 60s · 30s rest
Open Full Session
Cardio & Mobility
Tuesday · 40 min · 3 exercises
Jump Rope
Continuous
1 × 720s
Mountain Climber
4 × 25 · 30s restRIR 2
Sprint Intervals
4 × 20s · 60s rest
Open Full Session
Core & Stability
Wednesday · 40 min · 5 exercises
Hollow Hold
4 × 40s · 30s rest
Russian Twist
4 × 25 · 30s restRIR 2
Dragon Flag Progression
4 × 8 · 60s restRIR 2
Side Plank
Each side
4 × 40s · 30s rest
L-Sit Hold
4 × 30s · 45s rest
Open Full Session
Upper
Friday · 45 min · 4 exercises
Handstand Push-Up
4 × 8 · 75s restRIR 2
Chin-Up
4 × 10 · 75s restRIR 2
Push-Up
4 × 20 · 45s restRIR 2
Archer Push-Up
4 × 5 each side · 90s restRIR 23-1-1
Open Full Session
Cardio
Saturday · 40 min · 5 exercises
Jump Rope
Continuous
1 × 600s
Depth Jump
4 × 8 · 75s restRIR 2
Sprint Intervals
5 × 20s · 60s rest
Burpee
4 × 15 · 45s restRIR 2
Agility Ladder Drills
4 × 30s · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Full Body, Cardio/Mobility, Core/Stability, Upper, and Cardio.

Physique Goal

Lean, precise, and highly conditioned.

Performance Goal

Real full-body strength, genuine work capacity, and advanced core control.

How Progression Works

Bodyweight movements progress via harder variants and added reps. Conditioning progresses by density.

Training Philosophy

How Hanafusa Hajime Trains

Hanafusa trains with a special agent's precision — advanced bodyweight circuits, real conditioning, and elite-level core control. Five sessions, almost no equipment.