Samurai Jack Calisthenics Workout: Train Like the Wandering Warrior
In this segment of the Character Workout Series, we’re covering the inspired training plan of the wandering warrior, Samurai Jack!
Jack’s destiny was centered around defeating Aku, until he was cast into a distant future where he became isolated with no clear path. This forced him to become a true vagabond, venturing out and training in every discipline imaginable — from kung fu to stick fighting, to his signature “jumping good.”
This stoic warrior embodies what it means to become the strongest with nothing, and that’s where pure bodyweight training comes in.
Let’s get into this workout!
Physical Stats
Name: Samurai Jack
Height: ~6’2” (188 cm)
Weight: ~190 lbs (lean, wiry build)
Abilities:
Master martial artist trained in multiple disciplines
Exceptional agility and acrobatics (“jump good”)
Peak endurance and combat resilience
Tactical awareness and adaptability
Functional strength built from survival and vagabond training
Training Principles
Explosive Leaping: Jack’s signature “jump good” requires lower body power to clear distances almost like flying. Training here focuses on vertical height and controlled landings — building explosive strength and soft impact endurance.
Isometric Stillness: Warrior training demands focus and control. Isometric holds test both strength and mental discipline. Static contractions like planks, wall sits, and isometric push-ups will increase overall strength output.
Total Body Fluidity: Samurai Jack moves seamlessly from sprinting to rolling, from combat to evasion. Training fluidity means combining grounded exercises with dynamic transitions — burpee variations, animal flows, and multi-movement calisthenics that demand coordination and effort.
Samurai Jack Physique Breakdown
Jack’s physique is wiry, dense, and functional. He doesn’t have a bodybuilder’s bulk, but he maintains a strong, balanced frame suited for combat and endurance.
The Samurai V-Taper: Jack’s shoulders and back create one of the most impressive V-tapers in animation. Pull-ups, dips, and rows will be staples to replicate this aesthetic.
Iron Core: His abs are built for stability and rotational power. Treat the core like any muscle — train it with intensity, reps, and static holds to achieve a strong, defined midsection.
Athletic Lower Body: Jack’s legs are lean but powerful, complementing his upper body. Training here emphasizes balance, explosive power, and endurance through squats, lunges, and plyometrics.
Samurai Jack Calisthenics Workout
This 5-day plan will help you build a physique like Samurai Jack — upper body strength, lower body power, and total body fluidity.
Day 1: Samurai Jack Push + Lower Workout
Diamond Push-Ups – 4×12–15
Pike Push-Ups – 4×10–12
Archer Push-Ups – 3×10 each side
Bulgarian Split Squats – 3×12 each leg
Jump Squats – 3×12
Wall Sit Hold – 3×60s
Day 2: Samurai Jack Pull + Lower Workout
Pull-Ups (switch grips each set) – 4×8–10
Chin-Ups – 3×10
Ring Rows – 4×12–15
Step-Ups – 3×12 each leg
Skater Jumps – 3×12 each side
Calf Raises – 3×20
Day 3: Samurai Jack Upper + Lower Workout (Balanced Strength)
Dips – 4×12–15
Push-Ups (explosive) – 4×12
Wide Grip Pull-Ups – 4×8
Squats – 4×15
Walking Lunges – 3×12 each side
Hollow Hold – 3×30–45s
Day 4: Samurai Jack Athletic Power + Core Workout
Burpee Pull-Ups – 4×8
Box Jumps – 4×10
Plank-to-Push-Up Flow – 3×30s
Hanging Leg Raises – 3×12–15
Russian Twists – 3×20
Dragon Flags – 3×8
Day 5: Samurai Jack Jump Rope Workout
Circuit (Repeat 4 Rounds):
Jump Rope – 1 min
Push-Ups – 15 reps
Squats – 15 reps
Pull-Ups – 8 reps
Mountain Climbers – 30s
Jump Rope – 1 min
