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Batou is a Ghost In The Shell anime/manga character. He may have appeared in several TV shows and motion pictures.

In the most recent film, where the characters were in 3D, Batou had an amazing body.

So, if you’re interested in learning how to achieve a physique similar to that, keep reading because I’ll be describing his exercise program.

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

Workout Routine For Batou, Training Regimen

Batou Workout Routine, Diet Plan, Exercise, Body Measurements

The Ghost In The Shell character Batou is well-known in Japan. He is the second-best melee fighter in the entire series and has long been renowned for his physical prowess and strength.

However, since the release of the Ghost In The Shell film, in which Pilou Asbaek portrayed a virtual 3D character, fans have become obsessed with Asbaek’s physique.

Pilou Asbaek was a monster in that movie, so I can’t say that I blame them. I even wanted to find out more about his workout because he appeared so toned and muscular.

So, if you’re interested in learning Pilou Asbaek’s training regimen to become him and how to achieve a physique similar to Batou, keep reading.

After looking for a while, I discovered a lot of information, including how Pilou Asbaek began working out seriously two months before the filming of The Ghost in the Shell.

Pilou Asbaek was putting in a total of five hours per day, five days per week, of training during that time.

Yes, I am aware that it appeared as if he was developing himself into the persona rather than just dressing the part.

Pilou Asbaek was putting a lot of effort into his routine, which included working on his physical preparation, military, paramilitary, tactical, and weapons training.

As a result, he spent an hour or more per session working on each of his daily five primary important exercises. He did not, however, perform his daily five-point program.

Pilou Asbaek and his trainer probably divided the workouts into several days to ensure they got a proper regimen and targeted all the body parts.

Military training involves crawling through dirt, swimming, and jogging while carrying weights or logs, spring exercises, and 1,000 push-ups, crunches, and squats.

There are numerous additional activities, including drills and an 18 to 20-mile forced march. Especially if you are unfit, it will be really difficult to fit such activities in.

To prevent harm to your body shape, I shall reduce the intensity of the workouts.

Additionally, if you are inexperienced or not athletic, avoid performing this exercise because it will eventually ruin your body.

If you are completely new to working out, I highly advise consulting your trainer to get you started with routines. If you are a regular exerciser and in excellent physical condition, you can follow this plan.

However, don’t push yourself too hard. So let’s begin with one of our character exercises that is the most difficult.

Batou exercise consists of:

Training For The Military And Paramilitary

We will perform military and paramilitary exercises twice because doing them every day would be extremely difficult.

The exercise program will include a lot of cardio, weightlifting, and completing an obstacle course. Military training will also include combat training.

You will need to learn how to fight, just like in any military camp, so I advise choosing a combat sport to learn or enrolling in a formal combat course.

After that, you must continue with this regimen and begin your two-day, 4-5 hour workout. Finally, keep in mind not to exert too much effort if you have trouble getting into a pattern.

  • testing and stretching for flexibility
  • 500 push-ups
  • 500 to 100 sit-ups
  • 100 pull-ups
  • Running quickly for two miles
  • 5 miles of backpack weight running at a rate that feels comfortable for you; if that pace is too difficult, reduce the weight in your bag to 10 kg.
  • 20 laps of 100 meters of swimming.
  • Finish it off with an hour of flight training in the evening after a decent nap.

Bodybuilding And Conditioning

We’ll be working out for three days in strength and conditioning, and if you want to train like Pilou Asbaek, you’ll need to fill those days with fighting and weapon training.

To assist you to improve your overall fitness, we’ll perform a mixed three-day lifting regimen. The goal here is to build muscle and become more sturdy rather than bulk up. Therefore, let’s begin the routine.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)


  • explosive push-ups on an angle
  • muscular or explosive pull-ups
  • Adjustable bench press
  • crossover cables
  • Pressing landmines
  • Weighted squats
  • explosive deep barbell hack squats
  • split squats in Bulgaria
  • raising calves


  • shoulder press with a landmine
  • Side raises
  • swinging a kettlebell
  • Straight jerks
  • squats with a goblet on a stability ball
  • a variant of the squat
  • Deadlifts using stiff-leg dumbbells
  • Knee bends
  • Calf lifts while seated


  • Snatch
  • Pull-ups in CrossFit
  • tosses a medium ball to leaps
  • Slammed med balls
  • triceps extension to bicep curls
  • bang curls
  • Leg elongation
  • Leg lift
  • Lunges
  • Deadlifts

The Batou exercise routine is now complete.