Nobara Kugisaki
Jujutsu Kaisen
Nobara Kugisaki, from Jujutsu Kaisen, is a first-year student who is still learning. This profile uses that as inspiration for a beginner routine of just two days a week.
- 2days a week
- 60min 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
- She is a first-year student at the jujutsu school.[1]
- She was trained by Gojo.[1]
- Her Straw Doll Technique uses nails and a hammer, and combines Resonance and Hairpin.[1]
- She comes from a rural village that she left to study.[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 says nothing about fitness or routines. We take only the idea of learning: starting small and improving with consistency.
- Editorial hypothesis: two full-body sessions at home, with plenty of reserve, plus light cardio are a realistic doorway into regular training.
What we propose
Build the training habit with two full-body sessions at home and two light cardio outings a week.
- Every set ends with three reps in reserve: the priority is learning the technique and staying consistent.
- Light cardio (20 to 30 minutes) is done at a pace where you can speak in full sentences.
- When the two sessions feel easy for a month, move up to three days in the generator.
Nobara Kugisaki
Jujutsu Kaisen
Start today, at your pace.
Physical goal
- A stronger body with more energy in daily life.
- A goal of months: consistency first, results after.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 2 days, full body
Original proposal, not official: home equipment, general fitness, sessions of about 60 min, with optional cardio.
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 | 90 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 3 × 8–12 | 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) | 3 × 8–12 | 90 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 | 90 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. Alternative: Pike push-up | 3 × 8–12 | 90 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 3 × 8–12 | 90 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 |
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.
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
Light sample day with protein spread across all meals: about 1,900 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
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, Soy milk, original 250 g, Strawberries 100 g, Peanut butter 10 g.
Lunch
Chicken breast (skinless) 140 g, Quinoa 250 g, Zucchini 150 g, Olive oil 13.5 g.
Snack
Plain yogurt, nonfat 170 g, Apple (with skin) 182 g.
Dinner
Whole egg 100 g, Whole-wheat sandwich bread 96 g, Tomato 150 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 |
| Soy milk, original | 250 g | 135 kcal | 8.2 g | 15.7 g | 4.4 g |
| Strawberriesraw | 100 g | 32 kcal | 0.7 g | 7.7 g | 0.3 g |
| Peanut buttersalted | 10 g | 60 kcal | 2.2 g | 2.2 g | 5.1 g |
| Subtotal | 430 g | 492 kcal | 20.3 g | 73.0 g | 14.4 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast (skinless)roasted | 140 g | 231 kcal | 43.4 g | 0.0 g | 5.0 g |
| Quinoacooked | 250 g | 300 kcal | 11.0 g | 53.3 g | 4.8 g |
| Zucchiniraw | 150 g | 26 kcal | 1.8 g | 4.7 g | 0.5 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 554 g | 676 kcal | 56.2 g | 57.9 g | 23.8 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Plain yogurt, nonfat | 170 g | 95 kcal | 9.7 g | 13.1 g | 0.3 g |
| Apple (with skin)raw | 182 g | 95 kcal | 0.5 g | 25.1 g | 0.3 g |
| Subtotal | 352 g | 190 kcal | 10.2 g | 38.2 g | 0.6 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Whole-wheat sandwich bread | 96 g | 242 kcal | 12.0 g | 41.0 g | 3.4 g |
| Tomatoraw | 150 g | 27 kcal | 1.3 g | 5.8 g | 0.3 g |
| Avocadoraw | 60 g | 96 kcal | 1.2 g | 5.1 g | 8.8 g |
| Subtotal | 406 g | 520 kcal | 27.1 g | 53.1 g | 23.1 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
This profile is already for people who are starting out. If even two days feel like a lot, begin with one and add the second when you recover well.
See the routine: 2 days, 30 min, home equipment
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 |
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 |
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
- 2 strength sessions a week and 5 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 Nobara’s official routine?
Are two days a week enough?
When will I see results?
How much protein do I need?
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.