One Punch Man Training Plan: Train Like Saitama in Real Life
One Punch Man is widely known for his super lean, chiseled, aesthetic physique and what it took to get there!
In this episode of the Anime Training series, we will be going over the training breakdown of One Punch Man!
Stay tuned until the end to access the free workout plan!
One Punch Man Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
One punch man's physique is placed in the Tier 1 category - realistically achievable.
Here are some factors that place him in this category:
Lean Muscle Mass: Saitama has one of the leaner physiques we've seen in recent episodes. This is also topped with proportions that are natural and aesthetic.
Minimal Vascularity: While Saitama displays some veins and muscle definition, his vascularity is not excessively pronounced. This level of vascularity is achievable through natural means, typically associated with low body fat levels and consistent training, without the need for PEDs or extreme measures.
Functional Strength: Other than having a destructive one punch, Saitama is functional at all levels of performance! During the first season, he was seen in a physical test - displaying feats of strength, power, and quickness.
One Punch Man Training Principles
Saitama's journey to becoming the unbeatable hero known as "One Punch Man" began as a quest to break free from the monotony of everyday life and find purpose through physical training. Saitama went through a physical training regimen that allowed him to go from an "NPC" in society, to a top-level superhero.
Consistency
Saitama stated the importance of his training regimen when he revealed how he achieved his fantastic abilities. He placed a lot of emphasis on "every day," meaning regardless of how he felt the next day, or whatever was going on - he dedicated himself to his training.
Simplicity is Key
Saitama's training regimen is characterized by its simplicity. He performs a set of basic bodyweight exercises, including 100 push-ups, 100 sit-ups, 100 squats, and a 10-kilometer run, without the need for elaborate equipment or specialized techniques. By focusing on fundamental movements and minimizing complexity, he maximizes efficiency and effectiveness in his workouts.
The Result
He became powerful enough to destroy his enemies in a single punch, as well as having so much power to the point where he found it boring to have a lot of raw power. He also went bald. (But don't worry, you won't need to worry about that!)
How to workout like One Punch Man in real life
From a gym bro's perspective, here is what we need to put together a One Punch Man training program!
One Punch Man Bodyweight Training
Since doing 100 reps of the same thing isn't as plausible in real life, we are going to apply different push, pull, and leg variations to the training. And instead of running every day, this will be put together as a jump rope workout!
One Punch Man's Consistent Work Ethic
For this training plan, we are going to aim for 4-5 workouts per week! Doing one of the same things every day can put newer-level athletes at risk for overuse injuries - so we will prioritize our rest as well.
One Punch Man's Physical Performance
We are also going to throw in workouts that highlight his overall performance, such as agility and explosive power!
Without further ado, let's get into some training!
Day 1: Push (A), Pull (B), Legs (C)
Round 1:
Push (A):
Pushups: 3 sets of 12 reps
Diamond Pushups: 3 sets of 12 reps
Pull (B):
Pull-ups: 3 sets of 12 reps
Chin ups: 3 sets of 12 reps
Legs (C):
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each leg)
Jump Rope: 2-3 minutes
Round 2:
Push (A):
Wide Pushups: 3 sets of 12 reps
Incline Pushups: 3 sets of 12 reps
Pull (B):
Wide Pull Ups: 3 sets of 12 reps
Ring Pullups: 3 sets of 12 reps
Legs (C):
Box Jump: 3 sets of 12 reps
Jump Lunges: 3 sets of 12 reps (each leg)
Jump Rope: 2-3 minutes
Day 2: Rest or Active Recovery
Day 3: Push (A), Pull (B), Legs (C)
Round 1:
Push (A):
Pike Pushups: 3 sets of 12 reps
Explosive Pushups: 3 sets of 12 reps
Pull (B):
Close Grip Pullups: 3 sets of 12 reps
Bodyweight Row: 3 sets of 12 reps
Legs (C):
Hindu Squats: 3 sets of 12 reps
Split Squat: 3 sets of 12 reps (each leg)
Jump Rope: 2-3 minutes
Round 2:
Push (A):
Handstand Holds: 3 sets, hold for 30 seconds each
Shoulder Taps: 3 sets of 12 reps (each side)
Pull (B):
Explosive Pullups: 3 sets of 12 reps
Ring Pullups: 3 sets of 12 reps
Legs (C):
Step ups: 3 sets of 12 reps (each leg)
Explosive Step up: 3 sets of 12 reps (each leg)
Jump Rope: 2-3 minutes
Day 4: Rest or Active Recovery
Day 5: Push (A), Pull (B), Legs (C)
Round 1:
Push (A):
Ring Pushups: 3 sets of 12 reps
Planks: 3 sets, hold for 1 minute each
Pull (B):
Pull-ups: 3 sets of 12 reps
Chin ups: 3 sets of 12 reps
Legs (C):
Mountain Climber: 3 sets of 12 reps
Leg/Knee Raise: 3 sets of 12 reps
Jump Rope: 2-3 minutes
Round 2:
Push (A):
Explosive Pushups: 3 sets of 12 reps
Planks: 3 sets, hold for 1 minute each
Pull (B):
Close Grip Pullups: 3 sets of 12 reps
Bodyweight Row: 3 sets of 12 reps
Legs (C):
Jump Squat: 3 sets of 12 reps
Step ups: 3 sets of 12 reps (each leg)
Jump Rope: 2-3 minutes
Day 6 & 7: Rest
Allow your body to recover fully.
One Punch Man Workout: Additional Resources
