Body Transformation: Rain (Bi) and the Ninja Assassin Workout

If you’ve seen Ninja Assassin, or even talked about it with a friend, chances are you’ve heard about Rain’s amazing body transformation. And now that you’re primed and motivated to become a ninja yourself, let’s see how Rain went from an average popstar to a ridiculously shredded assassin.

The Assassin’s Workout
For the movie, Rain’s workout allowed him to go from 12% bodyfat to 5%. Here’s what he did:
- Kettlebell workouts
- Sword fighting and stunt work (6 hours of cardio)
- Weights (2 hours a day, 5 days a week)

Ninja Diet
Now that you know the amount of work you have to put in, you’re ready for the harder part: the diet. That’s right. As any trainer worth their weight (haha) will tell you, a proper diet is 80% of the battle when you’re trying to transform your body. Rain gave up rice and ate the following for 8 months:
- Skinless chicken breat and vegetables
- Potatoes
- Raw fish
- Salad
He was also allowed to have a plain beef steak cooked in boiling water about once a month. Now that’s dedication!
Ninja Assassin Training Videos
Check out these videos to get a better idea of the kinds of things Rain had to do. He hired the guys that trained the actors from 300, so I’m sure there was some circuit training involved.
Stunt Training
Working Out
More Strength Training
There’s no real secret to Rain’s routine that anyone else couldn’t do. So if you’re serious about transforming your body, just follow what you learned from Rain:
- Eat clean
- Work out religiously
- Rinse and repeat for 8 months
Good luck!

DANG, he was so skinny before he started! he still has a baby face though
lol
Time to get in shape for the new year!
he’s very nice to look at
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