Kento Nanami Calisthenics Workout: Train Like the Salaryman Sorcerer
In this episode of the Anime Training Series, we bring in Kento Nanami from Jujutsu Kaisen!
Nanami’s performance has always stood out to me. It’s not overly flashy — instead, it’s structured, powerful, and efficient. From a physique standpoint, he’s broad-shouldered, aesthetic, and imposing all at once. And what’s better? His performance is just as great as his physique.
This kind of strength and foundational base is something that can be achieved through bodyweight training alone. In this article, we’ll break down Nanami’s abilities, the training principles inspired by his style, and finally, a workout plan designed to help you build the same robust, commanding physique.
Let’s get into it.
Physical Stats
Name: Kento Nanami
Height: 6’0”
Weight: ~190 lbs
Abilities:
Grade 1 Jujutsu Sorcerer
Ratio Technique (precise strikes exploiting weak points)
Enhanced strength, durability, and combat awareness
Calm, structured fighting style built on efficiency
Broad, muscular physique reflecting raw power and control
Training Principles
Power-Oriented Calisthenics: Nanami’s muscular frame translates into heavy, strength-focused bodyweight training. This program leans exclusively on weighted calisthenics to build density and power. If you don’t have a weighted vest, use a backpack. If you don’t have that, you can still run this program unweighted — but adding resistance is highly recommended for maximum results.
Explosive Strength: Nanami’s strikes aren’t just precise — they hit hard. Plyometric calisthenics will complement the weighted compounds, building explosive capacity. Yes, we’ll be doing these weighted to maximize output.
Durability & Endurance: Nanami can fight for long periods without faltering. Instead of chaotic circuits, this plan keeps everything strength-based and structured. High-repetition weighted calisthenics and supersets will build the durability needed to maintain performance under fatigue.
Physique Development: Nanami’s aesthetic is strong, lean, and imposing. Weighted push-ups, dips, pull-ups, and squats form the foundation of this program, creating muscular density and definition across the chest, shoulders, back, and legs.
Core Stability & Control: Nanami’s Ratio Technique requires balance and precision. Weighted core work — hollow rocks, planks, and rotational drills — ensures stability and control, keeping your body locked in under pressure.
Kento Nanami Calisthenics Workout
This 4-day weighted calisthenics workout is designed to help you build a robust, powerful physique and foundation. By focusing on weighted bodyweight techniques, you’ll develop strength, explosiveness, and an imposing frame that mirrors Nanami’s presence. Expect high-volume basics, explosive plyometrics, and durability finishers that push your limits while keeping everything structured and efficient.
Day 1 — Kento Nanami Push Workout
Weighted Push-Ups – 3×10–15
Weighted Dips – 3×10–15
Weighted Plyometric Push-Ups – 3×10
Weighted Pike Push-Ups – 3×10–15
Push Superset (3 Rounds)
A1: Weighted Incline Push-Ups – 10–15
A2: Lateral Raise Push-Ups – 10–12
Durability Finisher Weighted Push-Up ISO Hold: 20–30 sec at halfway point
Day 2 — Kento Nanami Leg Workout
Weighted Squats – 3×10–15
Weighted Step-Ups – 3×10–15
Weighted Box Jumps – 3×10
Weighted Bulgarian Split Squats – 3×10–15 each leg
Leg Superset (3 Rounds)
A1: Weighted Reverse Lunges – 10–15 each
A2: Weighted Calf Raises – 15–20
Durability Finisher Weighted Wall Sit: 45–90 sec
Day 3 — Kento Nanami Pull Workout
Weighted Pull-Ups – 3×10–12
Weighted Inverted Rows – 3×10–15
Explosive Weighted Rows – 3×10
Weighted Chin-Ups – 3×10–12
Pull Superset (3 Rounds)
A1: Weighted Archer Rows – 10 each
A2: Face-Pull Push-Ups – 15 3
Durability Finisher Weighted Dead Hang: 20–40 sec
Day 4 — Kento Nanami Full Body Workout
Weighted Burpee Jumps – 3×10
Weighted Squat-to-Press Push-Ups – 3×10–15
Weighted Plyometric Lunges – 3×10 each leg
Dip + Pull-Up Superset (3 Rounds)
A1: Weighted Dips – 10–15
A2: Weighted Pull-Ups – 8–10
Core Circuit – 3 rounds
Weighted Hollow Rocks – 10–15
Weighted Hanging Knee Raises – 10–15
Weighted Side Planks – 20–30 sec each
Durability Finisher Weighted Bear Crawl: 20–40 sec
