Satoru Gojo
Jujutsu Kaisen
Athletic physiqueCreator: Gege Akutami
Gojo is “the strongest” because of his powers, not his body. We use him as a starting point for balanced, sustainable athletic training: three full-body days.
- 3days 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
- He is a teacher at Tokyo Jujutsu High and calls himself “the strongest”.[1]
- His abilities are called Six Eyes and Limitless: they are cursed-energy powers, not physical abilities.[1][2]
- Gege Akutami designed him as a bishōnen with a blindfold he can see through.[1]
- He debuted in Jujutsu Kaisen 0 (2017).[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
- Observation about the artwork: he is drawn tall with an athletic, lean build rather than a bulky one. This is a visual impression: the sources consulted neither describe his build nor give measurements.
- Since his power is not physical, any translation into training is a free interpretation. Here: a balanced physique with moderate strength, mobility and good conditioning.
- Editorial hypothesis: three full-body sessions a week fit the “versatile athlete” archetype.
What we propose
Build an athletic base: moderate strength, good mobility and healthy body composition, with three full-body sessions at home.
- Everything is done with dumbbells, bands and bodyweight, no gym needed.
- Finish sets with two or three reps in reserve: the goal is to feel capable, not wrecked.
- Add walks or mobility work on your days off if you feel like it; they are not mandatory.
Satoru Gojo
Jujutsu Kaisen
Capable, not drained.
Physical goal
- An agile, balanced body: good posture, active shoulders and back, strong legs.
- Moderate strength and good mobility, without chasing extreme size.
- What matters is how you move and how you feel, not looking like a drawing.
Weekly routine: 3 days, full body
Original proposal, not official: home equipment, general fitness, sessions of about 60 min.
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: 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 |
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 | 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 floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 3 × 8–12 | 90 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 |
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).[3]
What to eat
Sample day for a moderate activity level: about 2,100 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[4]
Energy2,113kcal
Protein116g (21 %)
Carbs280g (52 %)
Fat65g (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.[5]
Breakfast
Greek yogurt, plain, whole milk 200 g, Rolled oats 50 g, Strawberries 150 g, Honey 10 g.
Lunch
Chickpeas 300 g, Quinoa 200 g, Zucchini 150 g, Olive oil 13.5 g.
Snack
Apple (with skin) 182 g, Almonds 28 g.
Dinner
Atlantic cod 180 g, Potato 250 g, Red bell pepper 120 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 |
| Strawberriesraw | 150 g | 48 kcal | 1.0 g | 11.5 g | 0.4 g |
| Honey | 10 g | 30 kcal | 0.0 g | 8.2 g | 0.0 g |
| Subtotal | 410 g | 462 kcal | 25.6 g | 61.6 g | 13.7 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chickpeasboiled | 300 g | 492 kcal | 26.6 g | 82.3 g | 7.8 g |
| Quinoacooked | 200 g | 240 kcal | 8.8 g | 42.6 g | 3.8 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 | 664 g | 877 kcal | 37.2 g | 129.5 g | 25.6 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Apple (with skin)raw | 182 g | 95 kcal | 0.5 g | 25.1 g | 0.3 g |
| Almondsraw | 28 g | 162 kcal | 5.9 g | 6.0 g | 14.0 g |
| Subtotal | 210 g | 257 kcal | 6.4 g | 31.2 g | 14.3 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic codcooked | 180 g | 189 kcal | 41.1 g | 0.0 g | 1.5 g |
| Potatoboiled in skin | 250 g | 218 kcal | 4.7 g | 50.3 g | 0.3 g |
| Red bell pepperraw | 120 g | 31 kcal | 1.2 g | 7.2 g | 0.4 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 559 g | 517 kcal | 47.0 g | 57.6 g | 11.2 g |
- Include legumes, vegetables and fruit daily: they add fiber and variety with no fuss.
- If your goal is to maintain weight, adjust the amounts to your energy use with the energy calculator.
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
No equipment and no experience: start with bodyweight, three days a week. When you run out of challenge, move up to the dumbbell and band proposal.
See the routine: 3 days, 40 min, no equipment
MTWTFSS
StrengthRest
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 | |
| Pike holdTechnique: Push the floor away and hold without sinking the shoulders. | 2 × 20–30 s | 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 | |
| Side plankTechnique: Hips high and body in one line. Alternative: Plank | 2 × 20–30 s | 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 | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Dead bug | 2 × 20–30 s | 45 s |
Frequency and rest
- Three sessions a week on alternate days and four days off.
- WHO recommends muscle-strengthening activities on at least two days a week: here you do three.[6]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- Spend five minutes warming up: shoulder and hip mobility before you start.
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Frequently asked questions
Is this Gojo’s official routine?
No. The work publishes no routine for the character and his power is not physical. It is an original zumbo proposal, not affiliated with the work or its creators.
Why full body instead of a split routine?
With three days a week, working the whole body each session spreads the stimulus well. ACSM (2009) puts the frequency for beginners at 2 to 3 days a week.
Can I do it without a gym?
Yes. The main proposal uses dumbbells, bands and bodyweight; the beginner alternative uses no equipment.
Sources (8)
- Wikipedia. “Satoru Gojo”. Accessed October 16, 2026. en.wikipedia.org/wiki/Satoru_Gojo
- 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
- 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
- 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
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.