Ken Kaneki Workout Routine: Train like Tokyo Ghoul’s One-Eyed King!

By | December 14, 2021

Ken Kaneki Workout Routine: Train like Tokyo Ghoul’s One-Eyed King!: Ken Kaneki is the anime character and the main character of the series “Tokyo Ghoul.” We have seen him as an MC and also saw him in the live-action videos.

Ken Kaneki is well known for being an overpowering character that turns into a badass hero. So if you also want to train like Ken Kaneki and want the Ken Kaneki workout routine, keep reading.

Ken Kaneki Workout Routine: Train like Tokyo Ghoul's One-Eyed King!

Ken Kaneki Workout Routine: Train like Tokyo Ghoul’s One-Eyed King!

Ken Kaneki Body Stats

Height 5 ft 7 inch
Weight 58 kg
Age 24 years
Chest 42 inch
Waist 30 inch
Biceps 14 inch

Also Read: Izuku Midoriya Workout Routine: Train Like Deku From My Hero Academia


Ken Kaneki Workout Routine

Ken Kaneki is a character that got his power when he got the Ghoul’s heart. Ken Kaneki has gone through a lot of things, and that’s what the series displays. Now talking about the abilities and the power that Ken Kaneki holds is a vast subject. As we know, Ken Kaneki declared that he’s a one-eyed king of a ghoul.

It was not even false, as he was the strongest when he stated that during that episode. Now, talking about training like Ken Kaneki, let me tell you that it’s not possible for a human. I’m sure you guys figure that out by yourself as well. You won’t be having superhuman speed, agility, and powers like Ken Kaneki. So how does a person can achieve a body like Ken Kaneki?

Well, if you want a physical appearance, it might not be as hard as you think. Ken Kaneki body was created like a J-pop or a K-pop idol with muscles and ripped body shape. Also, Ken Kaneki has an athletic and lean figure, so it’s super similar to what you see in Korean idols and Japanese idols.

If we make a workout routine, I suggest you focus on doing workouts that will burn calories and are intense, probably some HIIT training routine. Also, focus on doing some weight training like four days a week and also add maybe core workout. There are different ways to have that routine, but

I prefer something like this workout routine that I’m about to show you soon. We will be working out around four days a week, and that’s all, but it will consist of doing a very intense two hours and a half workout, so get ready. Make sure you don’t do any more days than I tell you, as this is not a routine you should do regularly.

Ken Kaneki workout includes:

Ken Kaneki Workout Routine

Ken Kaneki Workout Routine


Training days: Monday, Tuesday, Thursday, and Friday

In the mornings, I would recommend you do a cardio routine. There are various cardio workouts; doing 30 to 45 minutes or a HIIT boxing routine will be the best. It will tone your body and also work your cardiovascular while increasing your heartbeats and burning many calories.

Then there is the core workout routine which is also a circuit workout routine and will take 15 to 20 minutes. So let’s get it started:

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Leg raises
  • Side to side leg raises
  • Russian twist
  • In and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch


Weight Training

Training days: Monday, Tuesday, Thursday, and Friday

We will be doing different exercises and training the upper body and lower body in the weight training in these four days. So let’s see the routine;

Sets: 4

Reps: 15



  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs



  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift



  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks



  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Skater lunges
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyper-extension

That’s all for the Ken Kaneki workout routine.

Also Read: Goku Workout Routine: Train Like a Super Saiyan

3 thoughts on “Ken Kaneki Workout Routine: Train like Tokyo Ghoul’s One-Eyed King!

  1. Parker

    Since you are doing anime, would you mind putting together either baki or ash Ketchum from pokemon, greatly appreciate it

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