Aoi Todo Workout Routine: Jujutsu Kaisen Workout Plan

Aoi Todo stands 6'3" (192 cm) and weighs 191 lbs (87 kg). He's a Grade 1 jujutsu sorcerer at Kyoto Jujutsu High, and his physical strength matches his cursed technique. He throws cars, craters concrete with open-palm strikes, and fights special-grade curses hand-to-hand without flinching. Boogie Woogie gets the attention, but Todo's body is the weapon underneath it.

This workout plan mirrors how he'd train: heavy compound lifts for raw strength, explosive movements for combat power, and conditioning work that builds the gas tank to fight across multiple rounds.

Todo's training philosophy

Todo treats strength and fighting ability as the same thing. In the Goodwill Event arc, he ragdolls Fushiguro with pure physicality before using Boogie Woogie once. Against Hanami, he trades blows with a special-grade curse while coordinating swaps with Itadori, which demands strength, reflexes, and cardio working together.

His approach blends powerlifting fundamentals with martial arts conditioning. Every training day includes both heavy loading and explosive or agility work, because a sorcerer who's strong but slow is a dead sorcerer.

The Todo workout split

Day 1: Power and explosiveness

• Weighted Box Jumps: 4 sets of 6-8 reps
• Power Cleans: 5 sets of 3-5 reps
• Deadlifts: 5 sets of 5 reps
• Medicine Ball Slams: 4 sets of 10 reps
• Plyometric Push-ups: 3 sets to failure
• Battle Rope Waves: 4 sets of 30 seconds

Start with box jumps while you're fresh. They're the most neurologically demanding movement here. For power cleans, reset each rep from the floor rather than touch-and-go. Todo's fighting style relies on single explosive efforts, not sustained reps, so train accordingly.

Day 2: Upper body strength

• Bench Press: 5 sets of 5 reps
• Weighted Pull-ups: 4 sets of 8-10 reps
• Military Press: 4 sets of 8 reps
• Dumbbell Rows: 4 sets of 12 reps
• Face Pulls: 3 sets of 15 reps
• Tricep Dips: 3 sets to failure

Todo's open-palm strikes and grappling demand pressing and pulling strength in roughly equal measure. Superset the bench and pull-ups to save time and build work capacity.

Day 3: Combat conditioning

• Heavy Bag Work: 5 rounds of 3 minutes
• Jump Rope: 10 minutes
• Bodyweight Circuits (3 rounds):
  • 20 Burpees
  • 30 Mountain Climbers
  • 40 High Knees
  • 50 Shadow Boxing Punches
• Agility Ladder Drills: 10 minutes

Keep rest periods short on the circuits, about 60 seconds between rounds. Todo fights without pacing himself, so this day builds the anaerobic capacity to sustain that intensity.

Day 4: Lower body power

• Back Squats: 5 sets of 5 reps
• Bulgarian Split Squats: 4 sets of 10 reps per leg
• Box Jumps: 4 sets of 8 reps
• Weighted Lunges: 3 sets of 12 reps per leg
• Calf Raises: 4 sets of 20 reps
• Wall Sits: 3 sets of 60 seconds

Todo generates force from the ground up. His punches and throws start at the hips and legs. Bulgarian split squats build the single-leg stability he'd need for Boogie Woogie repositioning, where he lands in unpredictable stances after each swap.

Day 5: Core and mobility

• Dragon Flags: 4 sets to failure
• Hanging Leg Raises: 4 sets of 15 reps
• Russian Twists: 3 sets of 30 reps
• Plank Variations: 3 sets of 60 seconds each
• Dynamic Stretching: 20 minutes
• Yoga Flow: 20 minutes

Dragon flags are the anchor here. They build the rigid trunk strength Todo needs when absorbing and redirecting impact during close-quarters combat. If you can't do full dragon flags yet, start with negatives and lower yourself slowly from the top position.

Programming tips for progressive overload

Todo's strength didn't appear overnight. To build toward his level of output, follow these progression guidelines:

• Compound lifts (squat, bench, deadlift, press): Add 5 lbs per week for upper body, 10 lbs per week for lower body. When you stall, deload by 10% and build back up.
• Explosive movements (power cleans, box jumps, plyometric push-ups): Progress by adding height or weight in small increments, not by adding reps. Quality matters more than volume here.
• Conditioning circuits: Track your completion time. When you finish all three rounds under 12 minutes with good form, add a fourth round.
• Recovery: Train 5 days, rest 2. Todo pushes hard, but he also recovers between missions. Sleep 7-9 hours and eat enough to support the training volume.

Common mistakes to avoid

Copying an anime character's physique goes wrong in predictable ways. Watch for these:

Going too heavy too soon. Todo's strength comes from years of training at Kyoto High. If your power clean form breaks down, drop the weight. A herniated disc won't help you fight curses.

Skipping the conditioning days. Day 3 looks less impressive than heavy squats, but it builds the work capacity that separates fighters from lifters. Todo doesn't gas out mid-fight because his cardio base is massive.

Neglecting single-leg work. Bulgarian split squats and lunges aren't optional. Fighting happens on one leg. Every punch, kick, and dodge shifts weight to a single foot. Train that pattern.

Fueling like a sorcerer

To maintain his size and energy output, Todo would need roughly 3,500-4,000 calories daily with a macronutrient split favoring protein and carbohydrates.

Daily targets:

• Protein: 200-250g (1.1-1.4g per pound of bodyweight)
• Carbohydrates: 400-500g (fueling explosive training and recovery)
• Fats: 80-100g (hormone support and joint health)

Sample meal plan:

• Breakfast: 6 whole eggs, oatmeal with berries, protein shake
• Mid-morning: Rice balls with salmon
• Lunch: Large portion of lean meat with rice and vegetables
• Pre-workout: Sweet potatoes and chicken breast
• Post-workout: Protein shake with banana and peanut butter
• Dinner: Fish or steak with quinoa and roasted vegetables

Time your largest carb meals around training. The pre-workout and post-workout windows matter most for performance and recovery. Todo wouldn't fight Hanami on an empty stomach, and you shouldn't train that way either.

Todo's physique comes from consistency over months and years, not from any single workout. Add weight to the bar each week, eat enough to recover, and train the conditioning work even when you'd rather skip it. The compound lifts build the strength. The conditioning builds the engine. Both together build the kind of body that can fight a special-grade curse and walk away from it.