The jiren regimen
Train like the an ultimate warrior
Physique Breakdown
Height: 6’4” (1.93 m)
Weight: 220 lbs (100 kg)
Jiren, the mightiest member of the Pride Troopers, is the embodiment of raw power and unbreakable will. His physique is massive, sculpted, and utterly functional, a fortress of muscle earned through endless discipline and punishing training. With a broad chest, thick arms, dense legs, and a core like steel, Jiren is built for overwhelming strength, durability, and relentless stamina. Imagine a heavyweight champion fused with a powerlifter and an elite martial artist. There is no excess and every ounce of muscle is earned, hardened, and used to overpower any challenger. When Jiren stands in the arena, the message is clear: this is what unyielding focus and intensity create.
Nutrition
Even a superhero can’t out train a bad diet! Be sure to eat properly to get the physique you’re looking for!
Build Mass
Jiren’s power begins with fueling his body for nonstop, high-output training. Every meal is measured for maximum strength, size, and recovery.
Protein Every Meal: Target at least 1g protein per pound of bodyweight. Jiren’s superhuman recovery is built on lean meats, eggs, fish, cottage cheese, and protein shakes. Muscles this dense require constant rebuilding.
Caloric Surplus (Disciplined): Eat 400–600 calories above maintenance. Prioritize brown rice, oats, potatoes, and healthy fats like nuts, olive oil, and avocado. Jiren’s mass comes from clean eating, never junk or excess.
Nutrient Timing: Surround tough sessions with carbs and protein which means rice and steak before, a banana and shake after. This keeps energy high for the highest volume training.
Micronutrient Focus: Load up on greens, beans, berries, and a little sea salt. Jiren’s body is a machine, so every system needs to function at its peak.
Lean Out
Jiren never lets body fat slow his speed or resilience. When it’s time to sharpen up:
Slight Calorie Deficit: Cut 250–400 calories below maintenance. Focus on lean meats, eggs, veggies, and slow carbs. Every meal is fuel and nothing extra.
Maintain Protein & Lifting: Keep protein sky high and keep lifting heavy. This preserves muscle, even as you lean down. Jiren never sacrifices power, even during a cut.
Smart Cardio: Two or three intense conditioning sessions weekly: sprints, sled pushes, hill runs. Jiren’s heart is as tough as his muscles.
Consistency & Lifestyle
Jiren’s true power is discipline and his habits never break.
Meal Prep & Routine: Plan everything. Bulk-cook lean meat and rice, keep protein snacks, and never let hunger force bad choices. Jiren is always prepared, never distracted.
Recovery & Sleep: Eight hours every night. His rest is sacred, because that’s when true growth and recovery happen.
Balance and Moderation: While laser-focused, Jiren allows the occasional meal out, but never loses sight of the goal. Progress is built day in, day out, with zero compromise.
Character Background
Jiren’s legend is forged from tragedy, hardship, and a lifetime chasing invincibility. Orphaned young by a ruthless villain, he found strength in training, pushing his mind and body far beyond the limits of any ordinary fighter.
Every defeat became fuel for his next evolution—Jiren learned to never rely on anyone but himself, turning isolation into absolute discipline.
His place among the Pride Troopers is earned, not given. Jiren’s regimen consists of superhuman strength work, brutal endurance sessions, and martial arts practice under crushing gravity.
He’s driven not by glory, but by the need to be unbeatable and to prove that effort and resolve are stronger than destiny. Every battle, every scar, every hour spent training in solitude becomes another layer of power.
Jiren’s story is proof that true greatness is built by grinding through adversity, never letting setbacks define you, and pushing your limits until they shatter.
Abilities and Powers
Jiren’s abilities are the result of both natural talent and a lifetime of merciless self-improvement. He possesses overwhelming strength, enough to topple mountains with his fists and block energy blasts bare-handed.
His speed is staggering, moving faster than nearly any foe can track, and his stamina lets him fight at full output for hours without flagging.
Jiren’s ki control is nearly unmatched and he can unleash city-levelling energy waves, shield himself from multi-directional attacks, and concentrate his power to a single devastating point.
But his true edge is mental: a will that never breaks, a tactical mind always analyzing, and an unshakeable calm under pressure. Every time Jiren faces a new challenge, he adapts, grows, and finds a new level of force to bring to the fight.
Training Influence: Jiren’s workout plan uses a classic PPL split with added conditioning. Each session is high-volume, intense, and focused on building maximum muscle, strength, and cardiovascular endurance.
Every set, every rep, every sprint is treated as a test of will—never settling, always pushing further. To train like Jiren is to live without excuses, always demanding the best from yourself.
Disclaimer
Jiren can survive attacks that would vaporize a city, but you cannot. Warm up, lift smart, and always respect your limits. Rest and recovery matter—there are no shortcuts, only discipline and patience. Your strength is earned through consistency, sacrifice, and unwavering focus.
5-Day Workout Plan
(PPL & Elite Conditioning – built for maximum strength, size, and near-limitless endurance.)
This 5-day plan is inspired by Jiren’s relentless training: high-volume PPL split for muscle and strength, plus brutal conditioning to keep your stamina and heart on par with your power.
Day 1: Push (Chest, Shoulders, Triceps)
Warmup Cardio
• 10 minutes incline walk or rowing
• Shoulder circles, band dislocations
Compound Exercises
• Barbell Bench Press – 4×8
• Overhead Barbell Press – 4×8
• Weighted Dips – 3×10
Accessory Movements
• Incline Dumbbell Fly – 3×12
• Cable Lateral Raise – 3×15
• Skullcrushers – 3×12
Optional Finisher
• Push-Ups – 2×AMRAP
Day 2: Pull (Back, Rear Delts, Biceps)
Warmup Cardio
• 8 minutes jump rope or bike
• Scapular pull-ups, band pull-aparts
Compound Exercises
• Weighted Pull-Ups – 4×8
• Barbell Row – 4×10
• One-Arm Dumbbell Row – 3×10 each arm
Accessory Movements
• Seated Cable Row – 3×12
• Face Pulls – 3×15
• Dumbbell Hammer Curl – 3×12
Optional Finisher
• Chin-Ups – 2×AMRAP
Day 3: Legs (Quads, Glutes, Hamstrings, Calves)
Warmup Cardio
• 10 minutes cycling or incline treadmill
• Leg swings, hip openers
Compound Exercises
• Barbell Back Squat – 4×8
• Romanian Deadlift – 4×10
• Leg Press – 3×12
Accessory Movements
• Walking Lunges – 3×15
• Seated Calf Raise – 4×15
• Leg Extension – 3×15
Optional Finisher
• Jump Squats – 2×15
Day 4: Upper Body Power & Endurance
Warmup Cardio
• 8 minutes row or ski erg
• Arm circles, band work
Compound Exercises
• Incline Barbell Press – 3×10
• Wide-Grip Pull-Ups – 3×AMRAP
Accessory Movements
• Arnold Press – 3×10
• Inverted Rows – 3×12
• Cable Triceps Pushdown – 3×12
• EZ Bar Curl – 3×12
Optional Finisher
• Battle Rope Slams – 2×30 sec
Day 5: Lower Body Power & Conditioning
Warmup Cardio
• 10 minutes dynamic stretching, light jog
• Leg swings, glute activation
Compound Exercises
• Front Squat – 4×8
• Stiff-Leg Deadlift – 3×10
Accessory Movements
• Bulgarian Split Squat – 3×10 each leg
• Standing Calf Raise – 4×15
• Lying Hamstring Curl – 3×15
• Plank – 3×1 minute
Optional Finisher
• Sled Pushes or 1 mile run FOR TIME
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