ANIMEGAINS
YUJI ITADORI
Roster
Yuji Itadori from Jujutsu Kaisen
Jujutsu Kaisen

YUJI ITADORI

Tiger VesselTiger Vessel Protocol5 days/wk
Physique

Stocky, dense, unnatural raw strength

Lore Context

Yuji's natural strength makes Olympic sprinters look slow. Canonically benches 400 lbs and runs the 50m in under 3 seconds. We can't match that — but we can chase a high-volume, all-around athlete frame.

volumepowercalisthenics
Lore Notes

Bench-pressed 400 lbs in middle school for fun.

Ran the 50-meter dash in under 3 seconds. Olympic record is 5.5.

Ate a 1,000-year-old cursed finger because his grandfather told him to.

THE WEEKLY SPLIT

5 training days per week

Start session
Day 1

BENCH VOLUME

Pressing capacity
Bench press▶ demo
Hit ~400 reps over the day if you train more than once
Sets
8
Reps
8
Rest
90s
Push-ups▶ demo
Sets
5
Reps
30
Rest
60s
Triceps dips▶ demo
Sets
4
Reps
12
Rest
75s
Hanging leg raises▶ demo
Sets
4
Reps
12
Rest
60s
Day 2

SPRINT POWER

Explosive speed
Sprint 30m (max effort)▶ demo
Sets
10
Reps
1
Rest
120s
Standing long jump▶ demo
Sets
6
Reps
3
Rest
90s
Box jumps▶ demo
Sets
5
Reps
5
Rest
90s
Day 3

PULL VOLUME

Back density
Pull-ups▶ demo
Sets
8
Reps
8
Rest
75s
Barbell row▶ demo
Sets
5
Reps
6
Rest
120s
Inverted rows▶ demo
Sets
4
Reps
12
Rest
60s
Barbell curls▶ demo
Sets
4
Reps
10
Rest
75s
Day 4

SQUAT & CARRY

Lower body, work capacity
Back squat▶ demo
Sets
5
Reps
5
Rest
150s
Walking lunges (loaded)▶ demo
Sets
4
Reps
20 steps
Rest
90s
Farmer carry▶ demo
Sets
5
Reps
30m
Rest
90s
Calf raises▶ demo
Sets
4
Reps
15
Rest
60s
Day 5

CONDITIONING CIRCUIT

Stamina + power-endurance
Burpees▶ demo
Sets
6
Reps
15
Rest
60s
Kettlebell swings▶ demo
Sets
6
Reps
15
Rest
60s
Battle ropes▶ demo
Sets
6
Reps
30s
Rest
60s
Plank▶ demo
Sets
4
Reps
60s
Rest
45s

WARMUP

Run before every session.

Easy cardio (jog, jump rope, bike)▶ demo
Gentle pace; raise core temp
Sets
1
Reps
5 min
Rest
—
World's greatest stretch▶ demo
Sets
2
Reps
5/side
Rest
—
Hip openers (90/90 + cossack)▶ demo
Sets
2
Reps
8/side
Rest
—
Banded shoulder dislocates▶ demo
Sets
2
Reps
10
Rest
—
Activation (glute bridge + scap pull)▶ demo
Sets
2
Reps
10
Rest
—

COOLDOWN

Run after every session.

Easy walk or pedal▶ demo
Sets
1
Reps
5 min
Rest
—
Static hamstring stretch▶ demo
Sets
2
Reps
30s/side
Rest
—
Pigeon pose▶ demo
Sets
2
Reps
30s/side
Rest
—
Doorway pec stretch▶ demo
Sets
2
Reps
30s/side
Rest
—
Box breathing (4-4-4-4)▶ demo
Sets
1
Reps
3 min
Rest
—
Train smart

Workouts are inspired by character lore, not a substitute for professional coaching. Warm up, scale loads to your level, and progress gradually. If anything hurts, stop.