Inosuke Hashibira
Demon Slayer
Calisthenics and body controlCreator: Koyoharu Gotouge
Inosuke Hashibira, from Demon Slayer, grew up among boars and taught himself to fight. This profile proposes a three-day, no-equipment calisthenics routine that builds control of your own body.
- 3days a week
- 60min per session
- No equipmentequipment
- Hypertrophygoal
Kuro, an original zumbo illustration. It is not official art from any work and does not depict any existing character.
What the work says, what we interpret and what we propose
May contain mild spoilers for the work. These three layers are kept apart on purpose.
What the work says
- He was raised by boars and developed Beast Breathing on his own.[1]
- He fights with two serrated Nichirin swords.[1]
- He has a highly developed sense of touch that picks up vibrations.[1]
- He typically wears a boar-head mask.[1]
- The source consulted does not publish the character’s height, weight or measurements; that is why this profile does not use them.[1]
What we interpret
- The source describes a self-taught fighter, not a routine. We take the idea of training with what is at hand: your own body.
- Editorial hypothesis: calisthenics (single-leg squats, push-ups, rows and planks) trains strength and body control without a gym, and fits his self-taught profile.
What we propose
Build strength and muscle with three no-equipment full-body sessions, using bodyweight progressions.
- Sets use 6 to 10 reps with two in reserve; when you complete them all, move to a harder variant (for example, push-ups with your feet elevated).
- The inverted row needs a low bar, rings or a very sturdy, stable table: check it does not move before you use it.
- If you cannot do an exercise, use the alternative shown under each name in the routine.
Inosuke Hashibira
Demon Slayer
Your body is your equipment.
Physical goal
- A strong, controlled body with good balance and relative strength.
- A goal of months: more reps and harder variants with your own bodyweight.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 3 days, full body
Original proposal, not official: no equipment, hypertrophy, sessions of about 60 min.
MTWTFSS
StrengthRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bulgarian split squat (rear foot on a chair)Technique: Torso upright; lower straight down and drive through the front heel. Alternative: Bodyweight squat | 3 × 6–10 | 90 s | |
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 3 × 6–10 | 90 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 3 × 6–10 | 90 s | |
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. Alternative: Bodyweight single-leg Romanian deadlift | 3 × 8–12 | 90 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 3 × 30–45 s | 60 s | |
| Pike holdTechnique: Push the floor away and hold without sinking the shoulders. | 3 × 30–45 s | 60 s | |
| Calf raise on a stepTechnique: Full range with a pause at the top. | 3 × 10–15 | 60 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight single-leg Romanian deadliftTechnique: Keep the hips square; use a wall for balance if needed. Alternative: Bodyweight good morning (hip hinge) | 3 × 6–10 | 90 s | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 3 × 6–10 | 90 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 3 × 6–10 | 90 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 3 × 8–12 | 90 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Push-up | 3 × 8–12 | 90 s | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Hollow hold | 3 × 10–15 | 60 s | |
| Prone Y raiseTechnique: Lying face down; lift the arms into a Y without arching the back. | 3 × 10–15 | 60 s | |
| Glute bridgeTechnique: Drive through the heels and squeeze the glutes without over-arching the lower back. Alternative: Single-leg glute bridge | 2 × 10–15 | 60 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bulgarian split squat (rear foot on a chair)Technique: Torso upright; lower straight down and drive through the front heel. Alternative: Bodyweight squat | 3 × 6–10 | 90 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 3 × 6–10 | 90 s | |
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 3 × 6–10 | 90 s | |
| Single-leg glute bridgeTechnique: Keep the pelvis level; lift without rotating the hips. Alternative: Glute bridge | 3 × 8–12 | 90 s | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 3 × 8–12 | 90 s | |
| Side plankTechnique: Hips high and body in one line. Alternative: Hollow hold | 3 × 30–45 s | 60 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 3 × 30–45 s | 60 s |
Before you start. This is a general proposal, not medical advice. If you have an injury, pain, an illness, are pregnant or are under 18, check with a professional before you start. Sharp pain, dizziness or joint discomfort are reasons to stop. Muscle soreness the next day is normal.
Rest and rep ranges follow ACSM (2009). There are no invented loads: choose the weight by the stated reps in reserve (RIR).[2]
What to eat
Budget-friendly sample day with legumes and egg: about 2,200 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,221kcal
Protein111g (20 %)
Carbs304g (54 %)
Fat67g (27 %)
At a body weight of 75 kg (just as an example), this is 1.5 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 70 g, Reduced-fat milk (2%) 250 g, Banana 118 g, Peanuts 15 g.
Lunch
Lentils 350 g, White rice 200 g, Tomato 150 g, Olive oil 13.5 g.
Snack
Plain yogurt, nonfat 170 g, Orange 131 g.
Dinner
Whole egg 200 g, Whole-wheat sandwich bread 96 g, Green bell pepper 120 g, Avocado 60 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 70 g | 265 kcal | 9.2 g | 47.4 g | 4.6 g |
| Reduced-fat milk (2%) | 250 g | 125 kcal | 8.3 g | 12.0 g | 5.0 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Peanutsraw | 15 g | 85 kcal | 3.9 g | 2.4 g | 7.4 g |
| Subtotal | 453 g | 580 kcal | 22.6 g | 88.8 g | 17.3 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Lentilsboiled | 350 g | 406 kcal | 31.6 g | 70.5 g | 1.3 g |
| White ricecooked | 200 g | 260 kcal | 5.4 g | 56.3 g | 0.6 g |
| Tomatoraw | 150 g | 27 kcal | 1.3 g | 5.8 g | 0.3 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 714 g | 812 kcal | 38.3 g | 132.6 g | 15.7 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Plain yogurt, nonfat | 170 g | 95 kcal | 9.7 g | 13.1 g | 0.3 g |
| Orangeraw | 131 g | 62 kcal | 1.2 g | 15.4 g | 0.2 g |
| Subtotal | 301 g | 157 kcal | 11.0 g | 28.4 g | 0.5 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole egghard-boiled | 200 g | 310 kcal | 25.2 g | 2.2 g | 21.2 g |
| Whole-wheat sandwich bread | 96 g | 242 kcal | 12.0 g | 41.0 g | 3.4 g |
| Green bell pepperraw | 120 g | 24 kcal | 1.0 g | 5.6 g | 0.2 g |
| Avocadoraw | 60 g | 96 kcal | 1.2 g | 5.1 g | 8.8 g |
| Subtotal | 476 g | 672 kcal | 39.3 g | 53.9 g | 33.6 g |
- Spread protein over three or four meals. The reference range for people who strength-train is 1.4 to 2.0 g per kilogram of body weight per day.[4]
- Fat can make up 20% to 35% of energy; carbohydrates fill in the rest according to your hunger, performance and energy use.[5]
Work out your own energy with the energy calculator.
Illustrative example, not a personalized diet or medical advice: it does not replace a registered dietitian. Check with a professional if you have a medical condition or an eating disorder. Health notice
Beginner alternative
If you cannot do push-ups or single-leg squats yet, start with three full-body sessions at home with light dumbbells or water bottles.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 12–15 | 45 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 10–12 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 10–12 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 10–12 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Glute bridge | 2 × 12–15 | 45 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Frequency and rest
- 3 strength sessions a week and 4 days off; use them to walk or move gently.
- WHO recommends muscle-strengthening activities for the major muscle groups on at least two days a week: this routine meets that.[6]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- If fatigue builds up or you stall for several weeks, halve your sets for a week and build back up (editorial judgment).
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Frequently asked questions
Is this Inosuke’s official routine?
No. The source consulted describes no specific training routine for the character. It is an original zumbo proposal inspired by their profile; it is not affiliated with the work or its creators.
What do I need to start?
Just floor space. For the inverted row you need a low bar, rings or a very sturdy table; if you have none of those, the generator offers alternatives.
How do I progress without adding weight?
Add reps, move to the harder variant of the exercise, reduce the support or slow the movement down. When you complete all sets with good form, it is time to step up.
How much protein do I need?
For people who lift weights, the reference range is 1.4 to 2.0 g per kilogram of body weight per day (ISSN, 2017). If you have a medical condition, check with a professional before changing your diet.
Sources (7)
- Wikipedia. “Inosuke Hashibira”. Accessed October 17, 2026. en.wikipedia.org/wiki/Inosuke_Hashibira
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy (April 2018)”. Accessed October 16, 2026. fdc.nal.usda.gov/
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.