Ren Amamiya (Joker) Calisthenics Workout: Train Like Persona 5’s Phantom Thief
In this segment of the Video Game Workout Series, we’re covering Ren Amamiya, better known as Joker from Persona 5!
As the leader of the Phantom Thieves, Joker embodies agility, tactical performance, and stealth. Throughout the game, we see him move with precision, adapt to unpredictable environments, and fight with explosive athleticism. We even catch glimpses of his training in-game — built almost entirely on bodyweight movements.
This program is designed to help you achieve a physique built for speed, precision, and stealth — just like Joker. Let’s get into it.
Physical Stats
Name: Ren Amamiya (Joker)
Height: ~5’9” (175 cm)
Weight: ~140–150 lbs (lean build)
Abilities:
Stealth and infiltration expertise
Agility and acrobatic combat style
Core strength and balance for evasive movement
Tactical adaptability in combat
Leadership as the Phantom Thieves’ strategist
Training Principles
Stealth Conditioning: Joker thrives on efficiency. Moving through Mementos and Palaces requires stealth, control, and adaptability. Training here emphasizes bodyweight flows, static holds, and balance drills that replicate quiet, effective movement.
Explosive Agility: Combat in the Metaverse demands speed and reflexes. Joker moves like an acrobat, shifting seamlessly between dodges and strikes. Plyometric calisthenics — jump squats, explosive push-ups, lateral bounds — will replicate his quick bursts of power.
Core Mastery: Joker’s core strength is the anchor of his performance. Stability, rotational torque, and endurance are key for fighting shadows or ziplining through palaces. Core training here focuses on planks, hollow holds, and rotational ab work.
Versatile Strength: The foundation of this program is versatility. Joker doesn’t rely on brute force — his strength is lean, functional, and adaptable. This workout blends general strength, static holds, and endurance circuits, all with bodyweight.
Physique Breakdown
The Joker program isn’t just about performance — it’s about building a physique inspired by his lean, athletic frame.
Overall Build: Joker’s physique is attainable and low-maintenance, but certain features stand out. His consistent training builds a lean frame with “just right” muscle insertions that complement his performance.
Strong Shoulders: His shoulders give him that subtle v-taper illusion. Shoulder strength is crucial in calisthenics — it supports pressing movements, handstands, and overall upper body aesthetics. Training here means pike push-ups, dips, and static holds to develop shoulders that stand out.
Washboard Abs: Joker’s abs are sharp and defined, built from constant movement and core engagement. Ab training here emphasizes functional strength — planks, hollow holds, and hanging leg raises — to build definition without wasted bulk.
Athletic Legs: While his legs aren’t always visible, Joker’s explosiveness proves their importance. Athletic legs are built through plyometric squats, lunges, and sprints, focusing on mobility and endurance rather than sheer size.
Ren Amamiya (Joker) Calisthenics Workout
This 5-day program blends athleticism and strength, using calisthenics to build Joker’s lean, explosive physique. A jump rope is highly recommended for conditioning and footwork.
Day 1: Joker Upper Body Strength Workout
Pull-Ups (weighted optional) – 4×8–10
Dips – 4×10–12
Archer Push-Ups – 3×10 each side
Ring Rows – 3×12–15
Pike Push-Ups – 3×12
Dead Hang – 3×30–45s
Day 2: Joker Lower Body Explosive Workout
Jump Squats – 4×12
Bulgarian Split Squats – 3×12 each leg
Broad Jumps – 3×8
Lateral Bounds – 3×10 each side
Calf Jumps – 3×20
Wall Sit Hold – 3×60–90s
Day 3: Joker Upper Body Strength Workout (Variation)
Chin-Ups (weighted optional) – 4×8–10
Weighted Push-Ups – 4×12–15
Ring Dips – 3×10
Archer Rows – 3×10 each side
Handstand Hold (against wall) – 3×20–30s
Farmer’s Carry (loaded backpack) – 3×30s
Day 4: Joker Lower Body Explosive Workout (Variation)
Jump Lunges – 4×12 each side
Box Jumps (or elevated surface) – 3×10
Skater Jumps – 3×12 each side
Weighted Step-Ups – 3×12 each leg
Calf Raises – 3×20
Bear Crawl – 3×30s
Day 5: Joker Jump Rope & Core Workout
Jump Rope Intervals – 5×1 min (30s rest)
Plank-to-Push-Up Flow – 3×30s
Hanging Leg Raises – 3×12–15
Russian Twists – 3×20
Hollow Hold – 3×30–45s
Jump Rope Intervals – 5×1 min (30s rest)
