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Character My Hero Academia

Eijiro Kirishima

Red Riot

A manliness-obsessed hero student who believes in taking hits head-on. Kirishima's program is built around durability, raw strength, and the unbreakable mentality of someone who never backs down.

8 Weeks 4 days/week Advanced Bodyweight Conditioning
Train Like Eijiro Kirishima
Eijiro Kirishima
Eijiro Kirishima Training Program

Training Progression

01
Advanced 4 Weeks
Class 1-A
02
Advanced 4 Weeks
Red Riot
At A Glance

Weekly Schedule

MON
Day 1
Full Body Power
TUE
Day 2
Full Body Endurance
WED
Rest
THU
Day 3
Core & Stability
FRI
Day 4
Conditioning & Recovery
SAT
Rest
SUN
Rest
4 Training Days 30–45 Min / Session
Equipment
Agility Ladder Bench Bodyweight Bodyweight or Dumbbell Jump Rope 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 Advanced

Class 1-A

View Phase Details

Full four-day range, controlled volume (target RIR 3).

4 Workouts In This Phase
Full Body Power
Monday · 40 min · 3 exercises
Feet-Elevated Push-Up
4 × 10 · 75s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Broad Jump
3 × 6 · 90s rest
Open Full Session
Full Body Endurance
Tuesday · 40 min · 3 exercises
Burpee
3 × 15 · 60s restRIR 3
Reverse Lunge
3 × 12 each side · 60s restRIR 3
Mountain Climber
3 × 20 · 45s restRIR 3
Open Full Session
Core & Stability
Thursday · 30 min · 3 exercises
Horse Stance Hold
3 × 45s · 60s rest
Plank
3 × 45s · 45s rest
Hanging Leg Raise
3 × 8 · 75s rest
Open Full Session
Conditioning & Recovery
Friday · 35 min · 3 exercises
Agility Ladder Drills
3 × 25s · 60s rest
Jump Rope
Continuous
1 × 480s
Side Plank
Each side
3 × 30s · 30s rest
Open Full Session
Phase 2 · Weeks 5–8 Advanced

Red Riot

View Phase Details

Higher volume, denser conditioning. Target RIR 2.

4 Workouts In This Phase
Full Body Power
Monday · 45 min · 3 exercises
Feet-Elevated Push-Up
5 × 12 · 60s restRIR 2
Muscle-Up
Assisted variation acceptable
3 × 5 · 120s restRIR 2
Broad Jump
4 × 6 · 75s rest
Open Full Session
Full Body Endurance
Tuesday · 45 min · 3 exercises
Burpee
4 × 20 · 45s restRIR 2
Reverse Lunge
4 × 15 each side · 45s restRIR 2
Mountain Climber
4 × 25 · 40s restRIR 2
Open Full Session
Core & Stability
Thursday · 35 min · 3 exercises
Horse Stance Hold
4 × 60s · 60s rest
Plank
4 × 60s · 30s rest
Hanging Leg Raise
4 × 10 · 60s rest
Open Full Session
Conditioning & Recovery
Friday · 40 min · 3 exercises
Agility Ladder Drills
4 × 30s · 45s rest
Jump Rope
Continuous
1 × 600s
Sprint Intervals
3 × 20s · 75s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Full Body Power, Full Body Endurance, Core & Stability, and Conditioning & Recovery.

Physique Goal

Tough, durable, and relentless.

Performance Goal

Real bodyweight explosive power, muscular endurance, and unbreakable core stability.

How Progression Works

Bodyweight pushing/pulling progress via harder variants and added reps. Isometric holds progress by duration.

Training Philosophy

How Eijiro Kirishima Trains

Kirishima trains for toughness that never quits — high-volume bodyweight power, real endurance, and rock-solid core stability. Four sessions built for a fighter who refuses to break.