Denji Calisthenics Workout: Train Like Chainsaw Man
After watching the Rize Arc film, I think it’s safe to say that Denji deserves a spot in our Anime Training Series.
I actually decided this after completely marathoning the first season in one sitting — and here we are.
Everything about Denji is epic. From going scrawny and broken to explosive and unstoppable, his fighting style is unconventional, and everything about him is raw. We love characters like this because they break the mold — and with them comes a program you can use when the vibe is simply letting loose.
Let’s get into the full calisthenics workout based off the Chainsaw Man.
Physical Stats
Name: Denji
Height: 5’7”
Weight: ~140 lbs
Abilities:
Chainsaw Devil hybrid transformation
Superhuman strength and endurance
High-speed regeneration
Aerial combat and agility
Unpredictable, instinctive fighting style
Training Principles
Chaotic Power Output: Denji’s whole persona is chaos, and his endurance is next level. He can exert massive power and keep going for days. This workout reflects that with explosive movements, high-rep finishers, and circuits that push your limits without overthinking form.
Hybrid Functionality: This program focuses heavily on strength and movement freedom. Denji doesn’t fight in clean lines — he twists, jumps, crashes, and claws his way through enemies. You’ll train for full-body control, reactive strength, and the ability to transition between movements without hesitation.
Airborne Core Strength: Denji is often airborne, slicing through enemies at top speed. That kind of control requires serious core strength and stability. We’ll build that with hanging leg raises, L-sits, rotational planks, and explosive jumps that challenge your midline under motion.
Survival Conditioning: Denji doesn’t train for aesthetics — he trains to survive. Expect high-volume bodyweight work, minimal rest, and finishers that simulate the grind of extended combat. You’re building durability, not just definition.
Instinctive Movement & Flow: Denji reacts fast and fights dirty. To match that, we’ll use crawl patterns, jump rope, and flow-style circuits that keep your body guessing and your mind engaged. This isn’t about clean reps — it’s about staying sharp in chaos.
Chainsaw Man Calisthenics Workout
The aim of this workout is to make you a top-tier athlete using only your bodyweight. This 5-day plan channels Denji’s qualities — explosive performance, a lean chiseled physique, and the strength to keep pushing forward.
Day 1 – Chainsaw Man Full-Body Workout
Warm-Up 3 rounds:
30 sec Jump Rope
10 Arm Circles
10 Air Squats
Main Work
Explosive Push-Ups – 4×10–12
Jump Squats – 4×15
Plyo Dips – 3×8–10
Burpee to Tuck Jump – 3×10
Mountain Climbers – 3×40 sec
Finisher AMRAP 5 minutes:
5 Push-Ups
5 Squats
5 Burpees
Day 2 – Chainsaw Man Hybrid Strength Workout
Warm-Up Dynamic mobility:
Shoulder Rolls
Leg Swings
Scapular Push-Ups
Main Work
Pull-Ups – 4×8–10
Bulgarian Split Squats – 3×12 each leg
Archer Push-Ups – 3×8 each side
Glute Bridges (pause 2 sec at top) – 3×15
Hollow Body Hold – 3×30 sec
Finisher 10–1 Ladder:
Pull-Ups + Jump Squats (start at 10 reps each, descend to 1)
Day 3 – Chainsaw Man Core & Mobility Workout
Warm-Up
Cat-Cow
Arm Circles
1 min Jump Rope
Main Work
Hanging Leg Raises – 4×10–12
L-Sit Hold (bars or floor) – 3×20–30 sec
Side Plank Rotations – 3×10 each side
Superman Holds – 3×30 sec
Tuck Jumps – 3×12
Finisher Core Gauntlet (2 rounds, no rest):
20 Flutter Kicks
15 Crunches
10 Leg Raises
10 sec Hollow Hold
Day 4 – Chainsaw Man Endurance & Flow Workout
Warm-Up
5 min light jump rope or jogging in place
Main Work 3 Rounds (90 sec work / 30 sec rest):
Push-Ups
Air Squats
Inverted Rows (or body rows under table)
Jumping Lunges
Cool-Down Mobility Flow (10 min):
Shoulder Rolls
Deep Lunges
Downward Dog
Spinal Twists
Day 5 – Chainsaw Man Full Body Circuit
Warm-Up
Dynamic full-body flow
2 min Jump Rope
Main Work Circuit – 4 rounds total (60 sec work / 20 sec rest):
Clap Push-Ups
Pistol Squats (or assisted)
Pull-Ups
Jump Lunges
Plank to Push-Up
Finisher 3 rounds (no rest):
10 Burpees
15 Push-Ups
20 Air Squats
25 Mountain Climbers
