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Intermediate Yoshikage Kira

Yoshikage Kira Training Program

A functional-strength program built on real controlled strength and honest conditioning across three methodical sessions.

View Training Plan Program Overview
9
Weeks
3 days/week
Frequency
Functional Strength
Training Style
30–45 Min
Session
At A Glance

Weekly Schedule

MON
Day 1
Upper Body
TUE
Rest
WED
Day 2
Lower Body
THU
Rest
FRI
Day 3
Core & Conditioning
SAT
Rest
SUN
Rest
3 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 1–5 Intermediate

Quiet Routine

View Phase Details

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

3 Workouts In This Phase
Upper Body
Monday · 40 min · 3 exercises
Bench Press
3 × 8 · 90s restRIR 3
Dumbbell Bent-Over Row
3 × 10 · 75s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Open Full Session
Lower Body
Wednesday · 35 min · 2 exercises
Goblet Squat
3 × 12 · 75s restRIR 3
Reverse Lunge
3 × 10 each side · 75s restRIR 3
Open Full Session
Core & Conditioning
Friday · 30 min · 3 exercises
Plank
3 × 45s · 45s rest
Dead Bug
3 × 10 each side · 45s rest
Jump Rope
Continuous
1 × 480s
Open Full Session
Phase 2 · Weeks 6–9 Intermediate

Precise Discipline

View Phase Details

Higher density, shorter rest. Target RIR 2.

3 Workouts In This Phase
Upper Body
Monday · 45 min · 3 exercises
Bench Press
4 × 6 · 120s restRIR 2
Dumbbell Bent-Over Row
4 × 12 · 60s restRIR 2
Pull-Up
3 × 8 · 90s restRIR 2
Open Full Session
Lower Body
Wednesday · 40 min · 2 exercises
Goblet Squat
4 × 15 · 60s restRIR 2
Reverse Lunge
4 × 12 each side · 60s restRIR 2
Open Full Session
Core & Conditioning
Friday · 35 min · 3 exercises
Plank
4 × 60s · 30s rest
Dead Bug
4 × 12 each side · 45s rest
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Upper Body, Lower Body, and Core & Conditioning.

Physique Goal

Calm, precise, and unremarkable by design.

Performance Goal

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

How Progression Works

Compound and bodyweight movements progress via load and harder variants. Conditioning progresses by density.

This program is inspired by Yoshikage Kira's fictional strength and abilities, adapted into realistic, science-based training. Fictional feats aren't achievable — this program targets real, measurable improvements in strength, conditioning, and physique. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.