Lemillion Calisthenics Workout: Train Like Mirio Togata
In this episode of the Anime Training Series, we’re covering Mirio Togata, better known as Lemillion from My Hero Academia!
We’re adding him to the roster of MHA characters we’ve already covered — Deku and All Might — and he absolutely earns his place. What makes Mirio so impressive is that, like Deku, he had to train relentlessly to turn an impossible Quirk into a functional one. Through sheer effort, he developed not only a unique fighting style but a physique worthy of a top‑tier hero.
To train like Lemillion, you must go beyond strength. You need quickness, timing, awareness, and full‑body coordination. And the best part? You only need your bodyweight and a jump rope.
Let’s get into it.
Physical Stats
Name: Mirio Togata
Height: ~5’11”
Weight: ~185 lbs (dense, muscular build)
Abilities:
Permeation (phase through solid objects)
Extreme reflexes and timing
High‑level combat agility
Immense durability and impact absorption
Full‑body coordination and explosive power
Training Principles
1. “Pop‑Out” Velocity
Inspired by his Permeation Quirk, this principle focuses on plyometric–isometric contrast:
Hold tension
Explode instantly
This trains your nervous system to unleash power from a dead stop — just like Mirio blasting out of a wall.
2. Mirio’s Structural Integrity
Mirio’s physique is dense and built to absorb impact. We prioritize time under tension to build:
Thick chest
Heavy shoulders
Dense back
Powerful legs
This creates functional mass — not just definition.
3. Total System Synchronization
Mirio activates his Quirk in specific body parts with perfect timing. We use Complex Calisthenics — movements requiring multiple muscle groups to fire in sequence. This builds seamless transitions, unified movement, and hero‑level coordination.
Lemillion Physique Breakdown
Mirio’s physique is defined by mass, density, and reliability. Every muscle group is developed to its natural limit, creating a silhouette that radiates strength.
The “Shield” Chest & Wide Lats
Mirio has an armor‑plated chest and a wide, thick back — the classic hero frame.
Aesthetic:
Deep chest
Wide cobra‑like lats
3D torso thickness
Calisthenics Focus:
Weighted Dips
Wide‑Grip Pull‑Ups
“Glitch‑Ejection” Quads & Glutes
His legs are built to withstand the repulsion force of Permeation.
Aesthetic:
Tree‑trunk thighs
Dense glutes
Explosive lower‑body power
Calisthenics Focus:
Bulgarian Split Squats
Deep Sissy Squats
The “Unbreakable” Neck & Traps
Mirio’s traps and neck protect him from high‑speed impacts and sudden directional changes.
Aesthetic:
Boulder shoulders
Thick traps
Tank‑like upper frame
Calisthenics Focus:
Pike Push‑Ups
L‑Sit Holds
The “Predictive” Power‑Waist
His midsection is dense and blocky — built for rotation, stabilization, and explosive movement.
Aesthetic:
Etched six‑pack
Thick obliques
Strong transverse abdominis
Calisthenics Focus:
Plank‑Ups
Sit‑Throughs
Lemillion Calisthenics Workout
This 5‑day Lemillion program builds Mirio’s signature density, explosiveness, and full‑body coordination through a blend of strength, plyometrics, and complex calisthenics. Each day targets a different pillar of his hero performance, from powerhouse legs to heavy upper‑body strength and seamless movement transitions. By the end, you’ll move with the same controlled power and impact‑ready physique that defines Lemillion.
Day 1: Lemillion Pull Workout
Wide‑Grip Pull‑Ups — 4×8–10
Chin‑Ups — 3×8
Inverted Rows — 4×12
Scapular Shrugs — 3×15
Towel Dead Hangs — 3×Max time
Day 2: Lemillion Leg Day
Bulgarian Split Squats — 4×10 each leg
Sissy Squats — 3×12
Glute Bridges — 4×15
Calf Raises (slow tempo) — 4×20
Wall Sit — 3×60s
Day 3: Lemillion Push Day
Weighted Dips — 4×8–10
Pike Push‑Ups — 4×10
Pseudo Planche Push‑Ups — 3×12
Diamond Push‑Ups — 3×15
L‑Sit Holds — 3×30s
Day 4: Lemillion Leg Day
Box Jumps — 5×5
Explosive Step‑Ups — 4×10 each leg
Broad Jumps — 3×5
Cossack Squats — 3×10 each side
Pogo Jumps — 3×45s
Day 5: Lemillion Full Body & Jump Rope Circuit
Complete 5 rounds.
Jump Rope (Basic) — 2 min
Burpees — 15
Jump Rope (High Knees) — 1 min
Hanging Knee Raises — 12
Jump Rope (Double Unders) — 1 min
Push‑Up to Plank — 15
Hollow Body Hold — 45s
