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Character JoJo's Bizarre Adventure

Rohan Kishibe

Mangaka

An eccentric manga artist with obsessive discipline. Rohan's program is built around precision movement, focused strength work, and the kind of mental consistency that produces world-class output.

8 Weeks 4 days/week Intermediate Calisthenics
Train Like Rohan Kishibe
Rohan Kishibe
Rohan Kishibe Training Program

Training Progression

01
Intermediate 4 Weeks
Heaven's Door
02
Intermediate 4 Weeks
Mangaka
At A Glance

Weekly Schedule

MON
Day 1
Full Body & Upper
TUE
Day 2
Lower Body & Endurance
WED
Rest
THU
Day 3
Speed & Cardio
FRI
Day 4
Core & Stability
SAT
Rest
SUN
Rest
4 Training Days 30–45 Min / Session
Equipment
Bench 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

Heaven's Door

View Phase Details

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

4 Workouts In This Phase
Full Body & Upper
Monday · 40 min · 4 exercises
Incline Push-Up
3 × 12 · 60s restRIR 3
Archer Push-Up
3 × 4 each side · 90s restRIR 33-1-1
Pull-Up
3 × 8 · 90s restRIR 3
Dumbbell Bent-Over Row
3 × 10 · 75s restRIR 3
Open Full Session
Lower Body & Endurance
Tuesday · 35 min · 2 exercises
Reverse Lunge
3 × 10 each side · 75s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Open Full Session
Speed & Cardio
Thursday · 30 min · 2 exercises
Sprint Intervals
3 × 20s · 90s rest
Jump Rope
Continuous
1 × 480s
Open Full Session
Core & Stability
Friday · 30 min · 3 exercises
Plank
3 × 45s · 45s rest
Side Plank
Each side
3 × 30s · 30s rest
Hollow Hold
3 × 30s · 30s rest
Open Full Session
Phase 2 · Weeks 5–8 Intermediate

Mangaka

View Phase Details

Higher density, shorter rest. Target RIR 2.

4 Workouts In This Phase
Full Body & Upper
Monday · 45 min · 4 exercises
Incline Push-Up
4 × 15 · 45s restRIR 2
Archer Push-Up
4 × 5 each side · 90s restRIR 23-1-1
Pull-Up
4 × 10 · 75s restRIR 2
Dumbbell Bent-Over Row
4 × 12 · 60s restRIR 2
Open Full Session
Lower Body & Endurance
Tuesday · 40 min · 2 exercises
Reverse Lunge
4 × 12 each side · 60s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Open Full Session
Speed & Cardio
Thursday · 35 min · 2 exercises
Sprint Intervals
5 × 20s · 75s rest
Jump Rope
Continuous
1 × 600s
Open Full Session
Core & Stability
Friday · 35 min · 3 exercises
Plank
4 × 60s · 30s rest
Side Plank
Each side
4 × 40s · 30s rest
Hollow Hold
4 × 40s · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Full Body & Upper, Lower Body & Endurance, Speed & Cardio, and Core & Stability.

Physique Goal

Meticulous, disciplined, and precise.

Performance Goal

Real full-body strength, genuine cardiovascular endurance, and core stability.

How Progression Works

Bodyweight movements progress via harder variants. Cardio progresses by density.

Training Philosophy

How Rohan Kishibe Trains

Rohan trains with meticulous, disciplined precision — real bodyweight strength, honest conditioning, and genuine core stability. Four sessions, no wasted motion.