How to Get a Physique Like Satoru Gojo from Jujutsu Kaisen

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Self-defense trainer Mark Vinci tells us how to get that freshly unsealed look straight from the manga

Co-authored by Mark Vinci and Luke Smith, MFA

Last Updated: March 10, 2026 Fact Checked

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• What is Gojo’s physique?
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• Workout Plan
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• Cardio Training
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• Muscle Building
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• Diet
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• Video

|Show more |Show less

JJK has no shortage of hype moments, but if you’re like us, seeing Gojo after he’s unsealed from the prison realm hit different for you. And like us, you want to know how he got that physique. Well, we talked to fitness professionals and trainers to help identify the body type and to make a tailor-made workout plan that’ll have you looking like the world’s most charismatic cursed technique user. Ready to get training?

Getting Gojo’s Physique

Self-defense trainer Mark Vinci recommends doing strength training, cardio, and endurance, as Gojo has the body of a pro boxer in the manga. Gojo is strong but lean, muscular but lithe, and combines both speed and power, just like a martial artist. Alternate strength training and cardio for 5-6 days a week.

Steps

Section 1 of 5:

What is Gojo’s physique?

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1. 
   Gojo’s physique is lithe, fast, and strong, like a boxer’s. When we first see him, Gojo is pretty slim and trim, standing at about 190 cm (75 in) tall, which is a body type you can get from diet and cardio. After he’s unsealed, though, he’s put on some muscle and is visibly more built. In fact, we look at the manga panels and see that he’s built a lot like a boxer! According to Vinci, boxers focus on intensive strength training, cardio, flexibility, and endurance workouts.

   • Gojo is a master of up-close, hand-to-hand combat. He’s also incredibly strong, with lightning-fast speed and reflexes, plus crazy-high endurance. These are all hallmark traits of boxers!

   Meet the wikiHow Experts

   Mark Vinci is a self-defense trainer and the director of Model Mugging Self Defense, the original adrenaline stress training system that developed the padded assailant in 1971.

   David Engel is a boxing instructor and self-defense trainer based in the San Francisco Bay Area with over 15 years of martial arts instruction and training experience.

   Eric Martinez is a registered clinical exercise physiologist and the vice president of Infinity Sports Institute in Miami, Florida, with over a decade of experience.

   Derrek Hofrichter is a self-defense specialist and the founder of EVKM Self Defense & Fitness Temple in Tempe, Arizona.
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Section 2 of 5:

Gojo Physique Workout Plan

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   Alternate strength and cardio training for 5-6 days a week. We’ve established that Gojo’s figure blends power and speed, which we can also think of as strength and cardio. While every workout should offer a good mix, it’s best to focus on one of these per day, to make sure you’re giving each the proper amount of attention.

   • Each week, aim for at least 2 solid days of cardio and 3 days of strength exercises. On each strength day, target a different portion of your body: legs, core, or arms.
   • Alternating body areas lets each one rest and build muscle as you work the others the next day.
   • We’ll show you plenty of exercises below, so choose a blend of exercises that targets your goal for that day. Each day, aim to complete 5-6 of our recommended workouts to stay on track.
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   Up the intensity over time, and stick with it for at least 90 days. Gojo didn’t build that shredded body overnight. Even though he’s a sorcerer, he still had to train physically and started from scratch, like everyone else. To start, aim to complete about 90 days of this workout plan, then check your progress. And if it ever starts to feel too easy, add 5 reps or 1 set at a time to keep pushing yourself, which is how you get better!
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   Stretch before and after each workout, and take a rest day each week. A good stretch gets the cursed energy flowing through your body and ensures you don’t hurt yourself as you work out, which could set you back. Spend 5 minutes stretching before and after your workout, and focus your stretches on the part of your body you’re exercising that day. Then, take at least one rest day a week to let your body recover.
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   Hit up a coach or professional trainer to get your Gojo physique faster. Even Gojo trains with other sorcerers, even if that means duking it out to the death. Boxing instructor David Engel says that working with someone who knows what they’re doing goes a long way toward achieving your results. We’ve designed this plan with independence in mind, but if you want to truly unseal your potential, find someone to help out.

   • Keep in mind, too, that every human body is different! Gojo’s physique is different from Toji’s, for example, so they’ll have different workout plans. Working with a trainer is the best way to find the plan that suits your body.
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Section 3 of 5:

Training for Speed (Cardio)

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   Shadowbox for 10-20 minutes. Gojo’s got hands, and we’ve all seen those snappy punches he throws. Fitness instructor Derrek Hofrichter says that shadowboxing is a great way to train both speed and strength, especially if you shadowbox with light weights in your hands. To shadowbox, take a wide stance with your knees bent, and focus on swinging your arms at an imaginary opponent, without snapping your elbows—follow through!

   • As you box, bob, duck, weave, and hop to get your heart rate pumping.
   • Or, use a punching bag and practice your punches, focusing on form and technique over speed or strength.
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   Run for 10 minutes. Engel says that running long distances is a prime way for boxers to improve their stamina. It’s also a great way to drop body fat, revealing the muscles beneath. Running is simple and easy: just lace up your shoes and head outside, or hit the treadmill. Time yourself on your phone, or map out a route. Aim for 10 minutes of running to start, but do as much as you comfortably can.

   • Don’t push yourself! It’s not a race. Go slowly at first, and take breaks when you need to.
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   Climb stairs for 10 minutes. Step climbing is kind of the ultimate cardio workout, since it’s aerobic and stamina-based, but also trains and strengthens the muscles in your legs and glutes, which any jujutsu sorcerer would tell you is clutch. That said, it can be pretty tough on your joints, so only do it for about 10-15 minutes at a time, and take frequent breaks if you need to!

   • The stairmaster at the gym is a great option if you don’t have any buildings with stairs nearby.
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   Ride a bike for about 20 minutes. Engel suggests cycling as a go-to cardio workout since it’s “a bit less abrasive on the joints like knees, hips, and feet. Get your cardio on a bicycle or cycling machine for a casual but intense way to get your blood flowing, and aim to cycle at moderate resistance for about 20-30 minutes per workout.
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   Swim for 10 minutes. Engel also recommends swimming for cardio, especially since it’s low-impact, meaning it’s easier on your joints. Of course, you’ll need a pool or another body of water, but if you’ve got that, you’ve got a ticket to a well-honed physique. Aim to do 10-20 minutes of a vigorous stroke like freestyle, or do 20 minutes of a less-demanding stroke like breaststroke.
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   Jump rope for 3 minutes at a time. Like stair climbing, jumping rope hits both cardio and strength, and targets your entire body, but mostly your legs and glutes. And like stair climbing, it’s pretty high-impact, so don’t exhaust yourself on it, and aim for short bursts of 3 minutes.

   • This is where some hype music helps! Put on the JJK soundtrack as you do your cardio to really feel the cursed energy ramp up.
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Section 4 of 5:

Training for Power (Strength)

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   Pushups Pushups are every fitness junkie’s go-to strength exercise, and that goes for Gojo, too. Do a pushup by first getting into a plank position with your hands on the floor just below your shoulders. Gradually lower your nose to the floor, then, with controlled movement, rise back up, keeping your torso straight as a board. Clinical performance specialist and registered clinical exercise physiologist Eric Martinez says to go for an elevated pushup if a standard pushup is a bit too hard at first.

   • Goal: 2 sets of 10 push-ups to start.
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   Planks Planks test your endurance, like Gojo in the seal, and also forge muscles in your arms, core, and legs. Do a plank by first lying flat on your belly, then plant your forearms parallel on the floor. While on your toes, lift your torso off the floor. Keep it straight and centered, and focus on breathing steadily.

   • Goal: Two 30-second planks.
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   Squats Want Gojo’s agile, sturdy legs? Squats are what you’re looking for, targeting your thighs and glutes. Do a squat by standing straight with your feet about as far apart as your shoulders. Hold your arms straight out in front of you, then bend at the knees while keeping your back straight. Lower yourself until your knees are bent at a right angle, keeping your center of gravity above your feet. Then, slowly rise back up. For a real challenge, hold a heavy object in your hands, like an exercise ball or a heavy book.

   • Goal: 3 sets of 10 squats.
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   Dead bugs Martinez tells us to choose dead bugs instead of sit-ups when it comes to core exercises, since sit-ups encourage poor posture. To perform dead bugs, lie flat on your back and bend your knees at a 90-degree angle. Make sure your thighs are vertical and that your shins are parallel to the ground. Then, reach your arms straight up to the ceiling and gradually lower one arm and the opposite leg. Wait for 10 seconds, then lift them back to the starting position. Repeat with your other arm and leg to complete 1 rep.

   • Goal: 2 sets of 15 dead bugs.
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   Pull-ups Gojo might not have had equipment in the prison realm, but that doesn’t mean you can’t use any. That’s where pull-ups come in, and they’re a fantastic arm workout that builds your biceps, triceps, back, and chest, which will make you look like Gojo straight out of the manga. Do a pull-up by standing under a pull-up bar. Reach up and grip it with your palms facing away from you, about the same width as your shoulders. Gradually use your arms to raise your chin to the bar, bending your knees and engaging your core. Then, slowly lower yourself until your elbows are only slightly bent.

   • Goal: 2 sets of 5 pull-ups as a beginner.
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   Bench presses Bench presses require some equipment, too—dumbbells or a barbell, an exercise bench, and a spotter—but they’re basically a shortcut to shredding your chest and arms, so we’ve included them here. To bench press, lie flat on your back on a workout bench under a barbell, or take a dumbbell in each hand. Grip the weight with your fists a bit wider than your shoulders, then slowly bring the weight down to your chest, pause for a moment, then lift it back to where you started.

   • Goal: 2 sets of 10 chest presses.
   • Only perform weight exercises with a spotter.
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Section 5 of 5:

Gojo Physique Diet

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1. 
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   Cut down on body fat by staying away from foods high in carbs. Gojo’s got that good muscle definition that tells you he eats well. Martinez says that to reveal those muscles you’ve worked so hard for, it’s key to drop your body fat. Cardio helps, but as the old saying goes, abs are cooked in the kitchen. Research shows us that a low-carb diet is one of the quickest ways to shed fat without dropping muscle.

   • Aim to limit your carb intake to about 0.7 to 2 ounces (20 to 57 grams) a day. Watch those nutrition labels!
   • Cut down on carb-heavy foods like pastas, grains, legumes, sugars, and veggies high in starches like potatoes.
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   Focus on protein intake to build more muscle. You can do pushups till the prison seal is broken, but it won’t matter if your body doesn’t have the building blocks to make more muscle. That’s where protein comes in. Nutrition experts recommend getting about 10-35% of your daily calories as protein. In other words, aim to eat about 0.8-1.6 grams of protein per kilogram (2.2 pounds) of your body weight each day.

   • Nowadays, it’s easy to find protein-boosted foods, but for more natural options, reach for things like chicken, fish, tofu, nuts, seeds, yogurt, and beans.
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   Drink about 11-15 cups (2.7-3.7 liters) of water daily. Water is necessary for getting those gains! It keeps you energized, regulates your body temperature, focuses your mind, and boosts performance. Fill up a water bottle and sip on it while you work out, and even while you’re not, to stay continually hydrated and let your body do its thing behind the scenes.
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   Hit up a dietician to tailor your diet to your goals. You think Gojo got that physique by eating junk? Not a chance. There’s nothing wrong with dessert, but everybody’s metabolism is different, and to get those gains more easily, we recommend finding a nutritionist or dietician who can customize a diet plan to your body and your goals so that you get the Gojo physique faster and more easily.
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