OtakuAthlete is ad-free and spans 20 anime universes
Character Fire Force

Hinawa

Lieutenant

A stoic lieutenant with pinpoint precision and iron discipline. Hinawa's program emphasizes controlled, methodical strength work building a body capable of precision performance under any pressure.

8 Weeks 4 days/week Intermediate Functional Strength
Train Like Hinawa
Hinawa
Hinawa Training Program

Training Progression

01
Intermediate 4 Weeks
Company 8
02
Intermediate 4 Weeks
Mentor
At A Glance

Weekly Schedule

MON
Day 1
Upper Body
TUE
Day 2
Lower Body
WED
Rest
THU
Day 3
Core & Control
FRI
Day 4
Conditioning
SAT
Rest
SUN
Rest
4 Training Days 30–45 Min / Session
Equipment
Barbell Bodyweight Bodyweight or Dumbbell Dumbbell Jump Rope Parallel Bars Pull-up Bar 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 1–4 Intermediate

Company 8

View Phase Details

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

4 Workouts In This Phase
Upper Body
Monday · 40 min · 3 exercises
Bench Press
3 × 8 · 90s restRIR 3
Barbell Row
3 × 8 · 90s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Open Full Session
Lower Body
Tuesday · 40 min · 2 exercises
Goblet Squat
3 × 12 · 75s restRIR 3
Reverse Lunge
3 × 10 each side · 75s restRIR 3
Open Full Session
Core & Control
Thursday · 30 min · 3 exercises
Plank
3 × 45s · 45s rest
Dead Bug
3 × 10 each side · 45s rest
Hollow Hold
3 × 30s · 30s rest
Open Full Session
Conditioning
Friday · 30 min · 2 exercises
Jump Rope
Continuous
1 × 480s
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Phase 2 · Weeks 5–8 Intermediate

Mentor

View Phase Details

Heavier loads, denser conditioning. Target RIR 2.

4 Workouts In This Phase
Upper Body
Monday · 45 min · 3 exercises
Bench Press
4 × 6 · 120s restRIR 2
Barbell Row
4 × 6 · 120s restRIR 2
Pull-Up
3 × 8 · 90s restRIR 2
Open Full Session
Lower Body
Tuesday · 45 min · 2 exercises
Goblet Squat
4 × 15 · 60s restRIR 2
Reverse Lunge
4 × 12 each side · 60s restRIR 2
Open Full Session
Core & Control
Thursday · 35 min · 3 exercises
Plank
4 × 60s · 30s rest
Dead Bug
4 × 12 each side · 45s rest
Hollow Hold
4 × 40s · 30s rest
Open Full Session
Conditioning
Friday · 35 min · 2 exercises
Jump Rope
Continuous
1 × 600s
Sprint Intervals
5 × 20s · 75s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Upper Body, Lower Body, Core & Control, and Conditioning.

Physique Goal

Calm, precise, and disciplined.

Performance Goal

Real functional strength, controlled core stability, and work capacity.

How Progression Works

Compound lifts progress by load. Core and conditioning progress by density.

Training Philosophy

How Hinawa Trains

Hinawa trains with calm, precise discipline — real functional strength, controlled core work, and honest conditioning. Four balanced sessions, nothing rushed.