Naruto Uzumaki
Naruto
Short upper/lower sessionsCreator: Masashi Kishimoto
Naruto Uzumaki, from Naruto, is a ninja who dreams of becoming Hokage and spends years training to get there. This profile uses that as a reason for a routine of four short upper/lower sessions at home, with no equipment, one explosive exercise and light cardio.
- 4days a week
- 35min per session
- No equipmentequipment
- 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 is the main protagonist of the manga series Naruto, created by Masashi Kishimoto: a ninja from the Hidden Leaf Village who aspires to become the Hokage, his village’s leader.[1]
- After two and a half years of training, Naruto returns to the village and deals more actively with the Akatsuki; the second part of the story begins two and a half years after the first.[1]
- To fight the Akatsuki he trains with Kakashi to infuse the Rasengan with his own wind-element chakra, creating the Rasenshuriken.[1]
- Later he learns toad-style Senjutsu, an ability that, according to the source, involves gathering natural energy through stillness.[1]
- His favorite food is ramen: Kishimoto said he chose it because he himself likes eating ramen.[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 speaks of years of training and ninja techniques, but it describes neither physical exercises nor a specific routine, so everything that follows is our own proposal.
- What does repeat is the idea of training for a long time and with different teachers (Jiraiya, Kakashi, Killer B): a good model of long-term progress, not of shortcuts.
- Editorial hypothesis: four short upper/lower bodyweight sessions, with one explosive exercise on the leg days and light cardio on days off, fit the idea of training regularly over a long time without burning out.
What we propose
Build general strength and fitness with four upper/lower sessions of about 35 minutes at home, with no equipment, one explosive exercise and light cardio.
- The idea is to train for a short time but regularly, instead of long, sporadic sessions (editorial judgment): each session uses few sets and finishes early.
- The explosive exercise is a fast squat with no jump: few reps, generous rest and clean technique.
- Leave at least two days off a week and halve your sets if you notice built-up fatigue or joint discomfort.
Naruto Uzumaki
Naruto
Consistency, one more day.
Physical goal
- General strength and muscular endurance with a good aerobic base.
- A goal of months: more reps with good form and sessions that stop feeling like a struggle.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 4 days, upper and lower
Original proposal, not official: no equipment, general fitness, sessions of about 35 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Upper A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 3 × 8–12 | 60 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 × 8–12 | 90 s | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 2 × 10–15 | 60 s | |
| Incline close-grip push-upTechnique: Hands under the shoulders on a stable surface, elbows tucked. Alternative: Close-grip push-up | 2 × 12–15 | 45 s | |
| Prone Y raiseTechnique: Lying face down; lift the arms into a Y without arching the back. | 2 × 12–15 | 45 s |
Day 2: Lower 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 × 8–12 | 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 | 2 × 10–15 | 60 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 2 × 10–15 | 60 s | |
| Calf raise on a stepTechnique: Full range with a pause at the top. | 2 × 12–15 | 45 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 2 × 30–45 s | 45 s |
Day 3: Upper B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 3 × 8–12 | 60 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 × 8–12 | 90 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Push-up | 2 × 10–15 | 60 s | |
| Pike holdTechnique: Push the floor away and hold without sinking the shoulders. | 2 × 30–45 s | 45 s | |
| Bench dipsTechnique: Lower only as far as the shoulder stays comfortable. Alternative: Close-grip push-up | 2 × 12–15 | 45 s |
Day 4: Lower 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 × 8–12 | 60 s | |
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. Alternative: Bulgarian split squat (rear foot on a chair) | 2 × 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 | |
| Slider hamstring curl (towel on a smooth floor)Technique: Hips up; slide the heels out and return under control. | 2 × 12–15 | 45 s | |
| Calf raise on a stepTechnique: Full range with a pause at the top. | 2 × 12–15 | 45 s | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Hollow hold | 2 × 12–15 | 45 s |
Optional cardio
Wednesday, 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 ramen-style bowl (noodles are approximated with cooked pasta in the USDA table): about 2,300 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,309kcal
Protein141g (24 %)
Carbs275g (47 %)
Fat73g (28 %)
At a body weight of 75 kg (just as an example), this is 1.9 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, Blueberries 80 g, Walnuts 15 g.
Lunch
Pasta 280 g, Chicken broth 350 g, Whole egg 100 g, Chicken breast (skinless) 100 g, Spinach 100 g, Spring onion 25 g, Soy sauce 10 g.
Snack
Greek yogurt, plain, whole milk 170 g, Banana 118 g.
Dinner
Atlantic salmon (farmed) 130 g, White rice 220 g, Broccoli 150 g, Olive oil 9 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 |
| 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 | 415 g | 534 kcal | 20.3 g | 73.0 g | 19.6 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Pastacooked | 280 g | 442 kcal | 16.2 g | 86.4 g | 2.6 g |
| Chicken broth | 350 g | 21 kcal | 2.2 g | 1.5 g | 0.7 g |
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Chicken breast (skinless)roasted | 100 g | 165 kcal | 31.0 g | 0.0 g | 3.6 g |
| Spinachboiled | 100 g | 23 kcal | 3.0 g | 3.8 g | 0.3 g |
| Spring onionraw | 25 g | 8 kcal | 0.5 g | 1.8 g | 0.0 g |
| Soy sauce | 10 g | 5 kcal | 0.8 g | 0.5 g | 0.1 g |
| Subtotal | 965 g | 820 kcal | 66.3 g | 95.1 g | 17.9 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 170 g | 165 kcal | 15.3 g | 6.8 g | 8.5 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Subtotal | 288 g | 270 kcal | 16.6 g | 33.7 g | 8.9 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 |
| White ricecooked | 220 g | 286 kcal | 5.9 g | 62.0 g | 0.6 g |
| Broccoliboiled | 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 509 g | 686 kcal | 38.2 g | 72.7 g | 26.3 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, do three short full-body sessions: squats to a chair, incline push-ups and planks, plus brisk walking on days off. When you complete all sets with good form, move to the main proposal.
See the routine: 3 days, 30 min, no equipment
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Knee push-up | 2 × 10–12 | 60 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. | 2 × 10–12 | 60 s | |
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. | 2 × 12–15 | 45 s | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Plank | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Knee push-up | 2 × 10–12 | 60 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. | 2 × 10–12 | 60 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Wall push-upTechnique: Body in one line; the farther from the wall, the harder. Alternative: Knee push-up | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. | 2 × 10–12 | 60 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. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Wall push-up | 2 × 10–12 | 60 s | |
| Glute bridgeTechnique: Drive through the heels and squeeze the glutes without over-arching the lower back. | 2 × 12–15 | 45 s | |
| Knee push-upTechnique: Straight line from knees to head; lower the chest under control. Alternative: Wall push-up | 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
- 4 strength sessions a week and 3 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 Naruto’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.
Can I eat ramen if I train?
Yes, within a varied diet. According to WHO, sodium is often found in high amounts in condiments such as soy sauce and in processed foods, and it recommends adults consume less than 2000 mg of sodium (less than 5 g of salt) a day. At home you can control how much soy sauce and broth you use.
Do I need equipment?
No. The main proposal uses only bodyweight. If you want more difficulty, the generator lets you choose dumbbells or resistance bands as equipment.
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 (8)
- Wikipedia. “Naruto Uzumaki”. Accessed October 20, 2026. en.wikipedia.org/wiki/Naruto_Uzumaki
- 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
- World Health Organization. “Sodium reduction”. Accessed October 20, 2026. www.who.int/news-room/fact-sheets/detail/sodium-reduction
Date this page was reviewed: October 20, 2026. If you spot a mistake, let us know from the contact page.