OtakuAthlete is ad-free and spans 20 anime universes
Character Naruto Shippuden

Zabuza Momochi

Demon of the Mist

Zabuza swings a sword the size of a door. His program is built around grip strength, heavy carries, and the kind of pulling power needed to control massive weapons.

8 Weeks 4 days/week Advanced Speed & Agility
Train Like Zabuza Momochi
Zabuza Momochi
Zabuza Momochi Training Program

Training Progression

01
Advanced 4 Weeks
Demon of the Hidden Mist
02
Advanced 4 Weeks
Seven Swordsmen
At A Glance

Weekly Schedule

MON
Day 1
Push & Pull
TUE
Day 2
Shoulders & Core
WED
Rest
THU
Day 3
Lower Body & Endurance
FRI
Day 4
Full Body & Conditioning
SAT
Rest
SUN
Rest
4 Training Days 30–45 Min / Session
Equipment
Barbell Barbell or Dumbbell Bodyweight Bodyweight or Dumbbell Cable Machine 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

Demon of the Hidden Mist

View Phase Details

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

4 Workouts In This Phase
Push & Pull
Monday · 40 min · 3 exercises
Bench Press
4 × 8 · 90s restRIR 3
Barbell Row
4 × 8 · 90s restRIR 3
Pull-Up
3 × 8 · 90s restRIR 3
Open Full Session
Shoulders & Core
Tuesday · 35 min · 3 exercises
Overhead Press
3 × 8 · 90s restRIR 3
Face Pull
3 × 12 · 60s restRIR 3
Plank
3 × 45s · 45s rest
Open Full Session
Lower Body & Endurance
Thursday · 35 min · 3 exercises
Squat
3 × 12 · 75s restRIR 3
Reverse Lunge
3 × 10 each side · 75s restRIR 3
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Full Body & Conditioning
Friday · 30 min · 3 exercises
Burpee
3 × 12 · 60s restRIR 3
Mountain Climber
3 × 20 · 45s rest
Jump Rope
Continuous
1 × 480s
Open Full Session
Phase 2 · Weeks 5–8 Advanced

Seven Swordsmen

View Phase Details

Heavier loads, denser conditioning. Target RIR 2.

4 Workouts In This Phase
Push & Pull
Monday · 45 min · 3 exercises
Bench Press
5 × 6 · 120s restRIR 2
Barbell Row
5 × 6 · 120s restRIR 2
Pull-Up
4 × 10 · 75s restRIR 2
Open Full Session
Shoulders & Core
Tuesday · 40 min · 3 exercises
Overhead Press
4 × 6 · 120s restRIR 2
Face Pull
4 × 15 · 60s restRIR 2
Plank
4 × 60s · 30s rest
Open Full Session
Lower Body & Endurance
Thursday · 40 min · 3 exercises
Squat
4 × 15 · 60s restRIR 2
Reverse Lunge
4 × 12 each side · 60s restRIR 2
Sprint Intervals
5 × 20s · 75s rest
Open Full Session
Full Body & Conditioning
Friday · 35 min · 3 exercises
Burpee
4 × 15 · 45s restRIR 2
Mountain Climber
4 × 25 · 40s rest
Jump Rope
Continuous
1 × 600s
Open Full Session
Program Overview

Why This Program Works
Philosophy

Push & Pull, Shoulders & Core, Lower Body & Endurance, and Full Body & Conditioning.

Physique Goal

Swift, silent, and dangerous.

Performance Goal

Real pushing/pulling strength, genuine shoulder stability, and high work capacity.

How Progression Works

Barbell/bodyweight lifts progress by load and harder variants. Conditioning progresses by density.

Training Philosophy

How Zabuza Momochi Trains

Zabuza trains for swift, silent power — real pushing and pulling strength, sharp shoulder stability, and genuine conditioning. Four sessions built for a fast, dangerous fighter.