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Runsuke Kunigami Gym Plan

Runsuke Kunigami is a contender of Blue Lock who currently plays as a forward for Germany's Bastard München.

Day 1: Speed / Agility / Endurance
Day 2: Lower Body Strength
Day 3: Rest
Day 4: Plyometrics / Explosiveness / Core
Day 5: Speed / Agility / Endurance
Day 6: Full Body Strength
Day 7: Rest

Strength: 5-8 reps
Hypertrophy: 10-12 reps
Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day4 Day5 Day6
Warm up Warm up Warm up Warm up Warm up
Agility Ladder Drills Barbell Squats 4sets Depth Jumps 4sets Agility Ladder Drills Incline Bench Press 4sets
Box Jumps 3sets Romanian Deadlifts 3sets Plyometric Push ups 3sets Box Jumps 3sets T bar Rows 4sets
Sprints 100m 4sets Bulgerian Split Squats 3sets Jumping Lunges 3sets Sprints 100m 4sets Hack Squats 4sets
Hill Sprints 4sets Leg Press 3sets Broad Jumps 3sets Hill Sprints 4sets Pull Ups 3sets
Mountain Climbers 3sets Dumbbell Jump Squats 3sets Plank 4sets 1min Mountain Climbers 3sets Dips 3sets
Run 3-5-10km Calf Raises 4sets Russian Twists 3sets Run 3-5-10km Jump Squats 3sets

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