Batou Workout Routine: Train to get a body like Batou from Ghost In The Shell

By | February 28, 2022

Batou Workout Routine: Train to get a body like Batou from Ghost In The Shell: Batou is an anime/manga character from Ghost In The Shell. You may have seen him in many series and movies.

In the latest movie where the characters were 3D, Batou got an incredible body physique. So if you also want to know how you can get a body like that, keep reading, as I will be showing the Batou workout routine.

Batou Workout Routine: Train to get a body like Batou from Ghost In The Shell

Batou Workout Routine: Train to get a body like Batou from Ghost In The Shell

Batou Body Stats

Height 6 ft 2 inch
Weight 105-110 kg
Age 32 years
Chest 45-47 inch
Waist 32-34 inch
Biceps 16-18 inch

Also Read: Retsu Kaioh Workout Routine


Batou Workout Routine

Batou is a widely popular character in Japan from The Ghost In The Shell series. Batou, the character, has always been known for his physical build and being super strong and is ranked 2nd best Melee fighter in the whole series. However, after the Ghost In The Shell movie where Pilou Asbaek played the virtual 3D character, fans have gone crazy about the body physique. Well, I can’t blame them; Pilou Asbaek was a monster in that movie. He looked so buffed and muscular that it even made me want to learn about his routine.

So if you also want to get a body physique like Batou and want the secret about Pilou Asbaek training to become Batou, keep reading. After searching for a while, I found many things like how Pilou Asbaek started training hard two months before the shoot for The Ghost In The Shell. In that period, Pilou Asbaek was undergoing a total training duration of five hours every day for five days a week. Yep, I know it was like he was training to be the character itself rather than just looking like the character.

Pilou Asbaek was doing a very intense workout that included working on his physical conditioning, military training, paramilitary training, tactical training, and weapons training. So he was working on five major key workouts every day, which averages an hour for each workout. However, he was not doing every five routines every day. I’m guessing Pilou Asbaek and his trainer would divide the routines on various days, making sure they target all the body areas and get a good workout routine.

Military training is the hardest part of the training as you will see them crawling under the mud, swimming, running with logs or some weight, doing springs, 1000 push-ups, crunches, and squats. There are many other things like the drills, forced march for 18-20 miles, etc. It will be super hard to get those routines in, especially if you are not fit. So I will be lowering the intensity of the workouts and making sure you will not injure the body shape.

Also, do not do this routine if you are a beginner or not athletic, as it will break your body after a while. I strongly recommend consulting your trainer to get you started with routines if you are not used to working out at all. You can follow this routine for people who are used to working out and have excellent physical fitness but don’t over-push yourself. So let’s get started with one of the most challenging workouts in our character workouts.

Batou workout includes:

Batou Workout Routine

Batou Workout Routine

Military & Paramilitary Training

We will be doing two days of Military and Paramilitary workouts as it will get super hard if we incorporate it into our daily routine. The routine will consist of a lot of cardio, lifting some weight, and performing a whole course of obstacles. Also, combat training will be part of the military training.

Like any military camp, you will need to learn how to fight, so I suggest selecting one of the fighting sports you want to learn or going to a proper combat class. After that, you will need to follow up on this routine and start your 4-5 hours workout for two days. Lastly, remember not to push yourself hard if you can’t get into the routine.

  • Flexibility stretching and test
  • Push-ups 500
  • Sit-ups 500-100
  • Pull-ups 100
  • 2 miles running at a fast pace
  • 5 miles backpack weight running at a pace you are comfortable at (fill at least 20 kg of weights in your backpack if it’s way too hard, then you can go to 10 kg of weights)
  • Swimming laps 100 meters x 20
  • After a good rest, finish it with some combat training for an hour in the evening.¬†


Strength and Conditioning

In strength and conditioning workout, we will be doing a three days workout; also, in these three days, you will fill up your weapon training and combat training if you want to workout like Pilou Asbaek. We will be doing a mixed three-day lifting routine to help you get an overall fitness. The aim here is not to get bulked up but to get muscular and more robust. So let’s get started with the routine.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)



  • Explosive incline push-ups
  • Explosive pull-ups or muscle-ups
  • Incline bench press
  • Cable crossovers
  • Landmine press
  • Barbell squats
  • Deep barbell explosive hack squats
  • Bulgarian split squats
  • Calf raises



  • Landmine shoulder press
  • Lateral raises
  • Kettlebell swings
  • Clean & jerks
  • Goblet squats on a stability ball
  • Squat variation
  • Stiff-leg dumbbell deadlifts
  • Leg curls
  • Seated calf raises



  • Snatch
  • CrossFit pull-ups
  • Med ball throws to jumps
  • Med ball slams
  • Bicep curls to triceps extension
  • Hammer curls
  • Leg extension
  • Leg press
  • Lunges
  • Deadlifts

That’s all for the Batou workout routine.

Also Read: Jack Hanma Workout Routine

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