Jujutsu Kaisen: Megumi Fushiguro Workout Routine and Diet Plan

Megumi Fushiguro from Jujutsu Kaisen might not be as physically imposing as Toji, but don’t let his calm, quiet nature fool you — the guy’s tough, fast, and agile. With his sharp intellect and deadly cursed techniques, Megumi is a versatile fighter. If you’re looking to adopt a workout routine inspired by his lean, strong physique, and combat-ready fitness level, then this plan is perfect for you.

Key traits of Megumi:

• Slim but Athletic Build – He’s not as bulky as others, but his physique is functional.
• High Endurance – Constantly in action, casting Shikigami and fighting.
• Agile and Fast – He relies on speed, flexibility, and technique over brute strength.

Megumi’s workout is all about bodyweight exercises that build endurance and raw strength, done consistently throughout the week. Let’s break it down.

Diet Plan

Megumi doesn’t strike me as someone who obsesses over his diet, but to keep up with his demanding physical and mental activities, his nutrition would need to be solid. Here’s a plan that will give you the energy and stamina for this level of intense training.

Balanced Diet with a Focus on Recovery

Unlike Toji, Megumi would need a diet that keeps him agile, light, and quick on his feet. His meals should focus on a balance of lean proteins, complex carbs, and healthy fats to fuel the intense bodyweight exercises and help with recovery.

What to Eat

1. Protein (for muscle recovery and maintenance): Think lean meats, chicken, fish, eggs, and plant-based options like lentils and chickpeas.
2. Carbs (for energy): Go for complex carbs like oats, brown rice, sweet potatoes, and whole wheat. These keep you energised for your intense training sessions.
3. Healthy Fats (for brain function and endurance): Nuts, seeds, avocados, and olive oil.
4. Veggies and Fruits (for overall health): Incorporate leafy greens, colourful vegetables, and a variety of fruits to ensure you get all necessary vitamins and minerals.
5. Hydration: Water is crucial, especially if you’re training 3-5 times a week. Include herbal teas or coconut water for an electrolyte boost.

Sample Day on a Plate:

• Breakfast: Oats with almond milk, a scoop of protein powder, and a handful of berries.
• Snack: Greek yoghurt with honey and a banana.
• Lunch: Grilled chicken breast, quinoa, and steamed broccoli.
• Snack: Handful of mixed nuts and an apple.
• Dinner: Salmon fillet, sweet potato, and spinach salad with olive oil.

The goal here is to fuel your body with high-quality nutrients while keeping things light and balanced to match Megumi’s lean, agile fighting style.

Workout Routine

Megumi’s workout focuses on full-body functional strength and endurance. It’s simple yet highly effective. You won’t need any fancy equipment for this, just your bodyweight and a good bit of discipline.

Workout Breakdown

You’ll be doing these exercises 3-5 times a week, and the idea is to improve your endurance and strength over time. If you’re just starting out, you might need to scale down the reps and sets, but as you progress, aim to hit the numbers that Megumi would.

Cardio:-

30 Minute Run, 5 times a week.

The Routine:

• 75 Pull-ups
• 75 Dips
• 150 Push-ups
• 150 Squats

Do this routine 3-5 times a week, depending on your fitness level and recovery ability. If you’re a beginner, aim for 3 times a week, and as you get stronger, you can gradually push it to 5 days.

How to Perform the Routine

1. Pull-ups (75 reps total): Work your back, shoulders, and biceps. Break it down into manageable sets, e.g., 15 reps x 5 sets, and take short breaks between sets. If you can’t do 75 right away, start with a lower number and build up over time.
2. Dips (75 reps total): These target your chest, triceps, and shoulders. Same deal here — break it down into sets, such as 15 reps x 5 sets.
3. Push-ups (150 reps total): For chest, shoulders, and triceps strength. You can do these in sets of 30 x 5 or adjust as per your current strength level.
4. Squats (150 reps total): These will hit your quads, hamstrings, and glutes. Break them into sets of 30 x 5, or however you can manage. Focus on proper form over speed to avoid injury.

Progression

• Goal: Over time, your goal should be to complete all reps in fewer sets or with less rest between sets. This will build your muscular endurance and strength.
• Adding Weight: Once bodyweight alone isn’t challenging enough, you can add a weighted vest or use resistance bands to increase difficulty.
• Maintain Form: Always focus on maintaining proper form rather than rushing through the reps. The quality of the movement is key to achieving results.

Active Recovery

While Megumi doesn’t get to rest often, you should still take care of your body. Active recovery, such as walking, stretching, or yoga, is essential for keeping your muscles flexible and your joints healthy. On your off days, try these activities to help your body recover while still staying active.

• Foam Rolling: Helps reduce muscle soreness and improve flexibility.
• Stretching: Focus on dynamic stretches before your workout and static stretches after to improve mobility.
• Walking: A low-intensity form of cardio that aids recovery and burns fat without taxing the body.

Conclusion

Megumi Fushiguro’s workout routine is all about bodyweight mastery, functional strength, and consistency. You won’t need a fancy gym setup, just the discipline to push through high-rep sets and gradually build your endurance. Pair this with a balanced, nutrient-rich diet, and over time you’ll find yourself stronger, leaner, and much closer to mastering that elusive shadow of Megumi’s strength.

The key to becoming like Megumi? Discipline and consistency. Train hard, eat clean, and keep showing up. You’ll be surprised at how strong and agile you can become.