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BLACK CLOVER WORKOUTS
These free workouts are adapted directly from anime training scenes — recreated with real-world exercises and practical equivalents where needed. They’re designed for fun and inspiration, helping you bring that anime energy into your own training.
Sets, reps, and time frames follow the anime when possible — or are intelligently adapted when details aren’t shown. Some methods may be extreme or even unrealistic, but that’s part of the spirit: testing limits, not staying safe inside them.
Want structured, progressive programs built from these same scenes?
Check out the Anime Training Academy (ATA) — where these concepts become complete, science-backed arcs for every level.
👉 Explore ATA →
ASTA'S AB WORKOUT
Sit Ups - 5x45s/Circuit
Cross Leg Oblique Crunches - 5x45s/Circuit
V Sit Ups - 5x45s/Circuit
Jack Knife Crunches - 5x45s/Circuit
TIME FRAME: 1-6/7 Days.
BENEFITS: Muscular Endurance. Strength.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S CALISTHENICS WORKOUT
Jab, Straight Combo - 100 CHIPPER
Handstand Press Ups - 100 CHIPPER
Sit Ups - 100 CHIPPER
Squat Jumps - 100 CHIPPER
Burpees - 100 CHIPPER
TIME FRAME: 1-4/7 Days.
BENEFITS: Balance. Muscular Endurance. Power. Strength. Speed. Stamina.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S INITIATION WORKOUT
Barbell/Mace Halos - 100 CHIPPER
Med Ball OH Wall Balls - 100 CHIPPER
OH Barbell/Mace Swings - 100 CHIPPER
Med Ball Slams - 100 CHIPPER
Weighted Run - 400meters
TIME FRAME: 1-4/7 Days.
BENEFITS: Muscular Endurance. Power. Speed. Stamina.
EQUIPMENT: Medicine Ball. Weight Vest.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S POWER WORKOUT
Bonus
Barbell/Mace Halos - 250 CHIPPER
Med Ball OH Wall Balls - 250 CHIPPER
OH Barbell/Mace Swings - 250 CHIPPER
Med Ball Slams - 250 CHIPPER
BLACK BULLS INITIATION WORKOUT
Sit Ups - 250 CHIPPER
Press Ups - 250 CHIPPER
Barbell Thrusters - 10x3
TIME FRAME: 1-4/7 Days.
BENEFITS: Muscular Endurance. Power. Strength. Stamina.
EQUIPMENT: Barbell.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE
WORKOUT ABOVE
ASTA'S PUSH UP WORKOUT
Bonus
Push Ups - 1x10
Archer Push Ups - 1x8
Weighted Push Ups - 2x6
One Arm Push Ups - 2x4
Weighted One Arm Push Up - 3xAMRAP
BLACK BULLS FULL BODY WORKOUT
Running - 5km
Decline/Hanging Sit Ups - 100
Press Ups - 100
Shadow Boxing - 10mins
TIME FRAME: 1-5/7 Days.
BENEFITS: Muscular Endurance. Strength. Stamina.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE
WORKOUT ABOVE
FANZELL'S BEGINNER WORKOUT
Barbell/Mace Halos - 100 CHIPPER
Med Ball OH Wall Balls - 100 CHIPPER
OH Barbell/MaceSwings - 100 CHIPPER
Med Ball Slams - 100 CHIPPER
Barbell/Mace Side Swings - 100 CHIPPER
Lateral Wall Balls - 100 CHIPPER
TIME FRAME: 1-5/7 Days.
BENEFITS: Muscular Endurance. Power. Strength. Stamina.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S LEG WORKOUT
Air Squats - 250 CHIPPER
360 Lunges - 250 CHIPPER
Squat Jumps - 250 CHIPPER
Switch Lunges - 250 CHIPPER
TIME FRAME: 1-3/7 Days.
BENEFITS: Muscular Endurance. Strength.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S ADVANCED AB WORKOUT
Sit Ups - 100 CHIPPER
Back Extensions - 100 CHIPPER
Oblique Crunches - 100 CHIPPER
V Sit Up - 100 CHIPPER
Russian Twists - 100 CHIPPER
TIME FRAME: 1/7 Days.
BENEFITS: Muscular Endurance. Strength. Stamina.
CLICK HERE FOR A TRAINING PLAN ADAPTED
FROM THE WORKOUT ABOVE
ASTA'S ABSOLUTE AB WORKOUT
Sit Ups - 250 CHIPPER
Lying Leg Raises - 250 CHIPPER
Jackknife Sit Ups - 250 CHIPPER
V Sit Ups - 250 CHIPPER
TIME FRAME: 1/7 Days.
BENEFITS: Muscular Endurance. Strength. Stamina.
CLICK HERE FOR A TRAINING PLAN ADAPTED
FROM THE WORKOUT ABOVE
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