Jujutsu Kaisen: Gojo Satoru Workout Routine and Diet Plan

Gojo Satoru, the most powerful jujutsu sorcerer from Jujutsu Kaisen, doesn’t just rely on cursed energy and the Limitless technique. He also maintains a top-tier physique that complements his otherworldly abilities. This workout and diet plan will help you channel some of that strength, speed, and stamina while staying lean and agile — just like Gojo.

Let's take a look at his stats:-

Height: 190 cm (6'3")

Weight: 76 kgs (168 lbs) 

Diet Plan

Gojo’s eating habits would probably be straightforward yet efficient, focusing on quick, energy-packed meals to keep him sharp and in shape.

Key Foods to Include:

• Protein: Lean meats (chicken, fish), eggs, tofu, and legumes for muscle recovery and growth.
• Carbs: Whole grains like oats, quinoa, and sweet potatoes for sustained energy.
• Fats: Healthy sources like avocado, olive oil, nuts, and seeds for long-lasting energy and brain function.
• Fruits and Vegetables: Focus on variety for a range of vitamins and minerals.
• Hydration: Plenty of water, herbal teas, and electrolyte drinks to stay hydrated and energised.

Sample Daily Meals:

• Breakfast: Scrambled eggs with avocado on whole-grain toast.
• Snack: Greek yogurt with mixed berries and a handful of almonds.
• Lunch: Grilled chicken with quinoa and a mixed green salad with olive oil dressing.
• Snack: A protein smoothie with banana, spinach, and almond butter.
• Dinner: Baked salmon with roasted vegetables and sweet potatoes.

This kind of diet ensures you're well-fuelled for intense training while staying lean and quick on your feet, much like Gojo’s effortless athleticism.

Workout Routine

Gojo’s routine would be a mix of bodyweight exercises for lean muscle, cardio for stamina, and a long run to build endurance — all while keeping it functional and explosive.

Weekly Split:

• Monday: Full Body Circuit
• Tuesday: Upper Body + Core
• Wednesday: Long Run Day
• Thursday: Lower Body + Core
• Friday: High-Intensity Interval Training (HIIT) + Full Body Circuit
• Saturday: Cardio + Mobility
• Sunday: Active Rest (light stretching, walking, or yoga)

Full Body Circuit (Monday and Friday)

This circuit will help you build overall strength and stamina with minimal rest between exercises, replicating Gojo’s incredible agility and power.

1. Pull-ups (15 reps)
2. Push-ups (25 reps)
3. Bodyweight Squats (25 reps)
4. Lunges (20 reps, 10 each leg)
5. Plank (1 minute)
6. Burpees (15 reps)

Repeat this circuit 3-5 times, resting 1 minute between sets.

Upper Body + Core (Tuesday)

Focus on upper body strength and a strong core to develop that athletic yet lean physique Gojo flaunts.

1. Pull-ups (40 reps)
2. Dips (40 reps)
3. Push-ups (50 reps)
4. Hanging Leg Raises (30 reps)
5. Russian Twists (50 reps)
6. Plank-to-Pushup (30 reps)

Complete 3-4 sets, resting 1-2 minutes between sets.

Long Run Day (Wednesday)

To build Gojo’s stamina and endurance, dedicate one day to a long run. This will improve your cardiovascular health, strengthen your legs, and build mental toughness — all essential for maintaining energy during high-intensity physical activities.

• Distance: Aim for 10-15 km (6-9 miles), or work up to it if you’re a beginner.
• Pace: Keep a moderate pace. This is about building endurance, not speed.
• Cool Down: After the run, take 10-15 minutes to stretch and recover.

This long run day is crucial to developing Gojo-level stamina. Plus, it’s a great way to mentally reset while still pushing your physical limits.

Lower Body + Core (Thursday)

Strong legs and a stable core are essential for Gojo’s agility and speed. This workout will help build lower body strength and core stability.

1. Jump Squats (50 reps)
2. Walking Lunges (40 reps per leg)
3. Bulgarian Split Squats (30 reps per leg)
4. Calf Raises (30 reps)
5. Hanging Knee Raises (20 reps)
6. Side Plank (30 seconds per side)

Repeat 3-4 sets, resting 1-2 minutes between sets.

Cardio + Mobility (Saturday)

To keep yourself fast and limber like Gojo, dedicate a day to cardio and mobility. This can include:

• Running or Cycling (30-40 minutes): Low-Intensity Steady State (LISS) cardio.
• Jump Rope (10 minutes): Focus on footwork and cardiovascular endurance.
• Yoga or Stretching (20 minutes): Improve flexibility and prevent injury.

High-Intensity Interval Training (HIIT) + Full Body Circuit (Friday)

HIIT will improve your speed and explosive power, mirroring Gojo’s agility and lightning-fast reflexes.

1. Sprints (30 seconds on, 30 seconds off) – 10 rounds
2. Jump Squats (20 reps)
3. Push-ups (30 reps)
4. Mountain Climbers (30 seconds)

Repeat for 4-5 sets with minimal rest.

Active Rest (Sunday)

Gojo wouldn’t be Gojo without taking care of his body’s recovery. On active rest days, take it easy with:

• Light walking or hiking
• Gentle yoga or stretching
• Foam rolling

Recovery is key to building a strong, injury-free body.

Conclusion

Gojo Satoru’s workout routine focuses on building lean muscle, explosive strength, and incredible stamina. With a balanced, nutrient-dense diet to fuel your training and a consistent workout split, you can work towards a physique that mirrors the strongest jujutsu sorcerer. By combining full-body circuits, upper and lower body workouts, HIIT, and a long run day, you’ll develop functional strength, endurance, and agility — all while staying lean and athletic.

Now get to training and unleash your inner Gojo!