Ok, I can't say mine is the best, but it is what I have been training with as of late. It seems to me every few months I change my work out. Either because I got bored of it, or I stopped training for a few weeks.

Anyway, this is my current training regime. I'm still changing some stuff around in my regime, so I might edit it later.

Mondays:

I start with a light jog, depending on how far you can run. I'm usually jogging around 2 miles. I haven't jogged in awhile, so I'm slowly building myself back up. After the jog, I walk a little bit to get me a little rested, and then begin my stretching. I try to stretch for atleast 15 minutes. You should really feel your body loose afterwards. Then I work the punching bag to train my endurance.

Then it's too the weightlifting, I don't do too much since I'm more concerned in gaining a lean more endurance type strength, than the big build.

Squats: A major workout I figured was very important are squats. I know a lot of people dislike them, but I try to do squats first. 5 sets, 5 reps. After one week, I go up 5-10 lbs. Do them on a wobble board for increased difficulty.

Bench-Pressing: I don't really like Benching that much, since I don't see how it would help me in any sort of Sasuke, but I do a little. Once again, 5 sets, 5 reps.

Pull-ups: Definitely important for Sasuke. I try to do as many as I can, but attempting 5 sets, with around 5-10 reps.

Abs: I try various ab workouts, and do as much as I can. Enough where I feel a little sore. Even though you have a slight pain in your stomach, you'll smile knowing that you did a good job training your abs.

Wednesday:

Once again, I start with a jog, and then followed by a stretch for 15 minutes. (It's how I usually start my training.)

Squats: Same as monday, 5 sets x 5 reps.

Shoulders: Various Shoulder workouts. I try to do 5 sets whatever I'm doing.

Forearm/Grip Strength: Another key workout for Sasuke. Once again, I try various forearm and grip strength techniques to help my training.

Friday: Summarizing it all up, basically the same thing Monday.

And that is just about my work-out.

On a side note, I have been working my abs out more on the off days, and grip strength as well. Since I feel like I don't work them out often enough. But that is about it to my current training regime.

Right now the training regimen is about getting a base fitness. (Shedding pounds, building endurance, and working on quality over quantity.) But I have many other factors I must also working through: College, Work, Recently quitting smoking, My seemly growing drinking problem. But I think training for Ninja Warrior should help me attain, not just focus of body, but focus of mind as well. So far the training has been focused on full-body exercises with a slight emphasize on the legs and the abs (Core).

Pull-ups using a chin up bar (Max set once I wake up and then cranking out 4-5 EVERY TIME I go in to the kitchen. Even for a glass of water. Hopefully getting to 100 pulls-ups a day.)

One Leg Box Squats 2-3 Reps of 10-15

Hammer Press, Curl, and Squat 2-3 Reps of 10-15 W/ 25 lbs.

Crunches 100 in one minute [soon to be bumping up to 150 then 200 and so on.] (God I both love and hate crunches. While in the military I loved waking up with a sore stomach telling me I did a good job yesterday with crunches. However I hate doing them, not because they are hard, they're just boring.)

Bicycle Crunches 100 in one minute (50 for each leg)

Handgrips Speed grips for 10, 20, 30, 20, and 10 seconds and Slow grips 2-3 reps of 50 [Each hand]. (Sweet sweet sassy molassy, I love my hand grips. I was watching an episode ninja warrior and I saw the gas station manager who keeps competing (The name fails me right now) They showed him at work with the hand grips and I thought, 'Heck I could do that'.

This is pretty much my base training. I change my other exercises around alot but I maintain these to ensure I'm hitting the important areas for a base fitness. After a few weeks I'm going to focus my training to a more "Ninja Warrior intensive" regimen.