Kakashi Hatake
Naruto
General physical preparationCreator: Masashi Kishimoto
Kakashi Hatake, from Naruto, is a veteran and versatile ninja. This profile uses him as a starting point for general physical preparation: short strength sessions at home plus moderate cardio.
- 3days a week
- 45min per session
- Dumbbells or bandsequipment
- General fitnessgoal
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 first appears in chapter 3 of Masashi Kishimoto’s manga (1999) and is a jōnin and the leader of Team 7.[1]
- He is known as the “Copy Ninja” for having copied more than a thousand techniques thanks to the Sharingan he received from Obito.[1]
- He invented the Chidori technique and was a child prodigy.[1]
- A mask hides most of his face.[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 does not describe how he trains. What we take from him is the versatile-professional archetype: good at many things rather than extreme at one.
- Editorial hypothesis: that “all-rounder” profile fits general preparation: basic strength in short full-body sessions plus moderate cardio for endurance.
What we propose
Improve general strength and endurance with three full-body sessions of about 45 minutes at home and three moderate cardio outings a week.
- Strength work uses dumbbells and bands with three reps in reserve: the idea is to train without reaching your limit.
- Moderate cardio is done at a comfortable pace; alternate brisk walking, cycling or an easy jog for 30 to 40 minutes.
- If strength and cardio together leave you tired, start with a single cardio outing and build up.
Kakashi Hatake
Naruto
A base for everything.
Physical goal
- An athletic, balanced body: enough strength, good endurance and mobility.
- A goal of months: more endurance for effort and more strength in the basic movements.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 3 days, full body
Original proposal, not official: home equipment, general fitness, sessions of about 45 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bulgarian split squat (rear foot on a chair) | 3 × 8–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 3 × 8–12 | 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 × 8–12 | 60 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight single-leg Romanian deadlift | 2 × 10–15 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 10–15 | 60 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 2 × 12–15 | 45 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 2 × 12–15 | 45 s | |
| Dumbbell calf raiseTechnique: Rise slowly and lower to a full stretch. Alternative: Calf raise on a step | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Single-leg dumbbell Romanian deadliftTechnique: Keep the hips square; use a wall for balance if needed. Alternative: Bodyweight single-leg Romanian deadlift | 3 × 8–12 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. Alternative: Pike push-up | 3 × 8–12 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 8–12 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 10–15 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 2 × 10–15 | 60 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 2 × 12–15 | 45 s | |
| Dumbbell rear delt flyTechnique: Hinge forward; open the arms without swinging. Alternative: Prone Y raise | 2 × 12–15 | 45 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Single-leg glute bridge | 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: Bulgarian split squat (rear foot on a chair) | 3 × 8–12 | 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) | 3 × 8–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 2 × 8–12 | 60 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Single-leg glute bridge | 2 × 10–15 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. Alternative: Pike push-up | 2 × 10–15 | 60 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 2 × 12–15 | 45 s | |
| Farmer carryTechnique: Shoulders back, short steps and a firm grip. | 2 × 30–40 s | 45 s | |
| Resistance-band curlTechnique: Stand on the band and curl without swinging the torso. Alternative: Dumbbell biceps curl | 2 × 12–15 | 45 s |
Optional cardio
Tuesday, Saturday, Sunday, 30 to 40 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace.
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
Balanced sample day for strength plus cardio: about 1,950 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy1,968kcal
Protein133g (27 %)
Carbs239g (48 %)
Fat56g (25 %)
At a body weight of 75 kg (just as an example), this is 1.8 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 60 g, Plain yogurt, nonfat 170 g, Blueberries 80 g, Walnuts 15 g.
Lunch
Atlantic cod 160 g, Brown rice 250 g, Green beans 150 g, Olive oil 13.5 g.
Snack
Whole-wheat sandwich bread 64 g, Light tuna, canned in water 85 g, Tomato 100 g.
Dinner
Lentils 300 g, Zucchini 150 g, Whole egg 100 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 60 g | 227 kcal | 7.9 g | 40.6 g | 3.9 g |
| Plain yogurt, nonfat | 170 g | 95 kcal | 9.7 g | 13.1 g | 0.3 g |
| Blueberriesraw | 80 g | 46 kcal | 0.6 g | 11.6 g | 0.3 g |
| Walnuts | 15 g | 98 kcal | 2.3 g | 2.1 g | 9.8 g |
| Subtotal | 325 g | 466 kcal | 20.5 g | 67.3 g | 14.3 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic codcooked | 160 g | 168 kcal | 36.5 g | 0.0 g | 1.4 g |
| Brown ricecooked | 250 g | 308 kcal | 6.9 g | 63.9 g | 2.4 g |
| Green beansraw | 150 g | 47 kcal | 2.7 g | 10.5 g | 0.3 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 574 g | 641 kcal | 46.1 g | 74.4 g | 17.6 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole-wheat sandwich bread | 64 g | 161 kcal | 8.0 g | 27.3 g | 2.2 g |
| Light tuna, canned in waterdrained | 85 g | 73 kcal | 16.5 g | 0.0 g | 0.8 g |
| Tomatoraw | 100 g | 18 kcal | 0.9 g | 3.9 g | 0.2 g |
| Subtotal | 249 g | 252 kcal | 25.4 g | 31.2 g | 3.3 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Lentilsboiled | 300 g | 348 kcal | 27.1 g | 60.4 g | 1.1 g |
| Zucchiniraw | 150 g | 26 kcal | 1.8 g | 4.7 g | 0.5 g |
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 559 g | 608 kcal | 41.5 g | 66.2 g | 21.2 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 are starting from scratch, do the three sessions with few sets and one or two light cardio outings a week. Add cardio when you recover well.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthCardioRest
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 |
Optional cardio
Tuesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace.
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]
- Cardio is optional and goes on days off, at a pace where you can speak in full sentences; if you arrive tired to a strength session, cut it back.
- 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 Kakashi’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.
Why three full-body days?
Because each muscle is worked three times a week with little volume per day, and there are days off between sessions. It is a simple structure that works well when time is short.
How much cardio should I do?
In the proposal, three outings of 30 to 40 minutes at a comfortable pace. If you are just starting, do one or two and build 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. “Kakashi Hatake”. Accessed October 17, 2026. en.wikipedia.org/wiki/Kakashi_Hatake
- 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.