Maki Zenin
Jujutsu Kaisen
Functional strengthCreator: Gege Akutami
Maki Zenin, from Jujutsu Kaisen, stands out for her physical ability and weapon skill. This profile turns that into a three-day functional strength routine you can do at home.
- 3days a week
- 60min per session
- Dumbbells or bandsequipment
- Strengthgoal
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
- She is a second-year student at Tokyo Jujutsu High.[1]
- She was born into the Zen’in clan without cursed energy; a Heavenly Restriction gives her superhuman physical abilities.[1]
- She needs special glasses to perceive curses.[1]
- She uses cursed tools, including the Split Soul Katana.[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
- Her physical ability is supernatural within the story: no training reproduces it. What you can borrow is the idea of useful strength: lifting, pushing, pulling and stabilizing.
- Editorial hypothesis: functional strength trains well with dumbbells and bands at home, with few reps, long pauses and core work.
What we propose
Build strength with three full-body sessions at home, with dumbbells and bands, and two light cardio outings a week.
- The main exercises use 4 to 6 reps with two in reserve and rests of a minute and a half.
- When the dumbbells feel too light, raise the difficulty with more reps, pauses at the end of the range or single-leg exercises before adding sets.
- Light cardio (20 to 30 minutes) goes on days off, at a pace where you can speak in full sentences.
Maki Zenin
Jujutsu Kaisen
Strength that works.
Physical goal
- A firm, agile body with strength in legs, back and core.
- Body control when lifting, pushing and pulling.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 3 days, full body
Original proposal, not official: home equipment, strength, sessions of about 60 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) | 4 × 4–6 | 90 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 4 × 4–6 | 90 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 4 × 4–6 | 90 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight single-leg Romanian deadlift | 2 × 6–10 | 2 min | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 6–10 | 2 min | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 2 × 8–12 | 75 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 2 × 8–12 | 75 s | |
| Dumbbell calf raiseTechnique: Rise slowly and lower to a full stretch. Alternative: Calf raise on a step | 2 × 8–12 | 75 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 | 4 × 4–6 | 90 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. Alternative: Pike push-up | 4 × 4–6 | 90 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 4 × 4–6 | 90 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 6–10 | 2 min | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 2 × 6–10 | 2 min | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 2 × 8–12 | 75 s | |
| Dumbbell rear delt flyTechnique: Hinge forward; open the arms without swinging. Alternative: Prone Y raise | 2 × 8–12 | 75 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Single-leg glute bridge | 2 × 8–12 | 75 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) | 4 × 4–6 | 90 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 4 × 4–6 | 90 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 4 × 4–6 | 90 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Single-leg glute bridge | 2 × 6–10 | 2 min | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. Alternative: Pike push-up | 2 × 6–10 | 2 min | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 2 × 8–12 | 75 s | |
| Farmer carryTechnique: Shoulders back, short steps and a firm grip. | 2 × 30–40 s | 60 s | |
| Resistance-band curlTechnique: Stand on the band and curl without swinging the torso. Alternative: Dumbbell biceps curl | 2 × 8–12 | 75 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.
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
Sample day with a good protein intake for home training: about 2,050 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,074kcal
Protein147g (28 %)
Carbs209g (40 %)
Fat76g (32 %)
At a body weight of 75 kg (just as an example), this is 2.0 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Greek yogurt, plain, whole milk 200 g, Rolled oats 50 g, Raspberries 100 g, Walnuts 15 g.
Lunch
Turkey breast 170 g, Quinoa 250 g, Broccoli 150 g, Olive oil 13.5 g.
Snack
Cottage cheese (2% fat) 150 g, Pear 178 g.
Dinner
Atlantic salmon (farmed) 130 g, Sweet potato 250 g, Spinach 100 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 200 g | 194 kcal | 18.0 g | 8.0 g | 10.0 g |
| Rolled oatsdry | 50 g | 190 kcal | 6.6 g | 33.9 g | 3.3 g |
| Raspberriesraw | 100 g | 52 kcal | 1.2 g | 11.9 g | 0.7 g |
| Walnuts | 15 g | 98 kcal | 2.3 g | 2.1 g | 9.8 g |
| Subtotal | 365 g | 534 kcal | 28.1 g | 55.8 g | 23.7 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Turkey breastroasted | 170 g | 250 kcal | 51.2 g | 0.0 g | 3.5 g |
| Quinoacooked | 250 g | 300 kcal | 11.0 g | 53.3 g | 4.8 g |
| Broccoliboiled | 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 584 g | 722 kcal | 65.8 g | 64.0 g | 22.5 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Cottage cheese (2% fat) | 150 g | 122 kcal | 15.7 g | 7.1 g | 3.4 g |
| Pearraw | 178 g | 101 kcal | 0.6 g | 27.1 g | 0.2 g |
| Subtotal | 328 g | 223 kcal | 16.3 g | 34.2 g | 3.7 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic salmon (farmed)cooked | 130 g | 268 kcal | 28.7 g | 0.0 g | 16.1 g |
| Sweet potatobaked in skin | 250 g | 225 kcal | 5.0 g | 51.8 g | 0.4 g |
| Spinachraw | 100 g | 23 kcal | 2.9 g | 3.6 g | 0.4 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 489 g | 595 kcal | 36.6 g | 55.4 g | 25.8 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, use the gentle version: sets of 10 to 12 reps with plenty of reserve and no rush. When your technique is steady, move to the strength sets.
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]
- 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 Maki’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 equipment do I need?
A pair of dumbbells (adjustable is best) and a resistance band are enough. If you have nothing, the generator lets you pick “No equipment” and get a bodyweight version.
Is there weapon training?
No. This profile does not suggest training with weapons or replicas: the proposal is conventional strength training only.
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. “List of Jujutsu Kaisen characters”. Accessed October 17, 2026. en.wikipedia.org/wiki/List_of_Jujutsu_Kaisen_characters
- 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.