One Punch Man Calisthenics Workout: Train Like Saitama and Build Unstoppable Power
100 push-ups, 100 sit-ups, 100 squats, 10km run… every single day.
This simple, brutal routine made Saitama one of the most iconic figures in anime fitness.
In return for his relentless training, he built a strong, aesthetic physique with unstoppable performance — and that’s the pure essence of bodyweight mastery.
In this episode of the Anime Training Series, we’re not just revisiting Saitama’s legendary regimen — we’re upgrading it. This plan will help you build a lean, powerful, and battle-ready physique using nothing but calisthenics and grit.
Physical Stats
Name: Saitama
Height: 5’9”
Weight: ~150 lbs
Abilities:
Limitless strength and speed
One-hit knockout power
Superhuman stamina and recovery
Unbreakable mental discipline
Built entirely through bodyweight training
Training Principles
Strength and Stamina Hybrid: Saitama’s original workout is deceptively simple — but it nails the balance between strength and stamina. We’re keeping that hybrid approach and expanding it with running, jump rope, and walking to build cardiovascular endurance alongside muscular resilience. You’ll train your body to go the distance and hit hard every step of the way.
Power Output: Saitama’s punches are legendary — and while we can’t promise moon-shattering strikes, we can build explosive upper and lower body power. This plan includes plyometrics, sprint work, and core drills to develop punching force, leg drive, and reactive strength. You’ll move faster, hit harder, and recover quicker.
Simple and Effective: Saitama’s training philosophy is all about consistency and simplicity. We’ll stick to compound movements — push-ups, squats, pull-ups — and apply progressive overload through reps, tempo, and grip variations. No fluff, no machines, just raw bodyweight training that works.
Saitama Calisthenics Workout Plan
This 4-day split is built to help you train like Saitama — with a mix of high-rep basics, explosive conditioning, and active recovery. You’ll build strength, stamina, and aesthetic power using nothing but your bodyweight and discipline.
Day 1: Saitama Strength Measuring Day
Push: 100 Push-Ups
Legs: 100 Squats
Single Leg: 100 Lunges
Core: 100 Sit-Ups
Stamina: 1 Mile Run
Progression: Every 1–2 weeks, add 5–10 reps and 0.2 miles to your run.
Day 2: Saitama Full Body Strength Day
Deficit Push-Ups – 3×15
Pull-Ups – 3×10
Hindu Squats – 3×20
Controlled Step-Ups – 3×10 each leg
Hanging Leg Raises – 3×10
Jump Rope – 3×2 min
Day 3: Saitama Full Body Conditioning Day
Assisted Muscle-Ups or Burpee Pull-Ups – 3×5–8
Plank Push-Ups – 3×10
Box Jumps – 3×10
Lateral Bounds – 3×30 sec
Sprints – 3× back and forth
Ab Wheel – 3×10
Day 4: Saitama Active Rest
Dips – 3×10
Bodyweight Rows – 3×10
Cossack Squats – 3×15
Deep Squat Holds – 3×30 sec
Walk – 10k+ steps
