The Last Ronin Workout Plan: Real Life Teenage Mutant Ninja Turtles Workout
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Michelangelo, also known as The Last Ronin is the seasoned warrior forged in loss and vengeance.
After the loss of his family, he became a vagabond trying to find his own way solo. He became a testament to resilience and evolution. Once known for his agility, lightning-fast reflexes, and unparalleled nunchaku skills, he now wields the weapons of his fallen brothers—Leonardo’s katana, Donatello’s bo staff, and Raphael’s sai—along with his own.
This transformation from the lighthearted Turtle into a master of all forms of combat speaks to his immense physical and mental growth.
Not to mention, over time, the mutagen made him become extremely jacked and gave him a supernatural healing factor!
In this segment of the Character Workout series, we will be covering the Last Ronin from the Ninja Turtles series!
We’ve covered LOTS of TMNT inspired workouts that you can check out here:
The 5-day workout plan by The Last Ronin will reflect the balance of strength, power and tactical/combat mastery. In this breakdown, we will discover how to approach a workout inspired by Mikey in his most formidable form!
This workout won’t be based on mere brute strength. We are going to focus on building the traits of his performance and achieve a jacked physique in the process!
Let’s get into this breakdown, starting with the physique stats and ranking.
The Last Ronin Physical Stats
Name: Michelangelo
Height: 5’2
Weight: 205lbs
Abilities: Athleticism, Healing Factor, Martial Arts
Alright, let’s talk about it!
The Last Ronin Abilities
Mastery of Multiple Weapons:
Nunchaku: Michelangelo’s original weapon, which he wields with unparalleled speed and precision.
Katana: Mastery of Leonardo’s katana, allowing for swift, deadly strikes.
Bo Staff: Proficiency with Donatello’s bo staff, giving him reach and versatility in combat.
Sai: Expertise in using Raphael’s sai, perfect for close-quarters combat and disarming opponents.
Agility: Exceptional speed and nimbleness, enabling him to dodge attacks, navigate complex environments, and outmaneuver opponents.
Strength: Significant muscle density and power, allowing him to overpower larger enemies and execute powerful attacks.
Endurance: High levels of stamina, enabling him to sustain prolonged physical exertion and endure intense battles.
Situational Awareness: Acute awareness of his surroundings, allowing him to anticipate enemy movements and react quickly in combat.
Adaptability: Ability to switch between different fighting styles and weapons seamlessly, catching opponents off guard.
Stealth: Proficient in ninjutsu techniques, allowing him to move undetected, set ambushes, and strike fro discreet areas.
The Last Ronin’s Physique
Michelangelo’s physique and abilities play a huge role in the universe of The Last Ronin. In a world where he is the last surviving Turtle, his physical prowess is not just a means of survival; it is his only weapon in a war against the Foot Clan! Due to his mutagen, his body has been sculpted by design—every muscle, every skill, honed to perfection to face the threats that now confront him, only this time alone.
In this darker, more brutal universe, Michelangelo’s transformation into the Last Ronin is a narrative of evolution. His physique is a reflection of the harsh world he inhabits—a world where the weak do not survive. His strength and agility allow him to take on enemies that would be impossible for most, while his endurance ensures that he can outlast his opponents in battle. His adaptability—manifested in his mastery of various weapons—enables him to switch fighting styles seamlessly, catching opponents off guard and turning the tide of battle in his favor.
Michelangelo’s physical presence as the Last Ronin serves as a symbol of resilience and willpower. He is the embodiment of a warrior who has faced unimaginable loss but continues to fight, driven by the memory of his brothers and the responsibility of their legacy.
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The Last Ronin 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)
The Last Ronin’s physique is in the Tier 3 category - Not natty.
The Last Ronin Feats
This will be the core of our workout research!
Here is what we got according to his wiki:
Performance Feats:
Has the ability to punch out foot cops with low difficulty
Despite having a much larger frame, he was able to infiltrate Hiroto’s tower, take down the foot and go undetected in the process
Even while injured, he was still able to keep fighting thanks to his healing factor. This goes to show his amazing durability
Has full mastery of his brothers weapons
Was too quick for casey marie to see while they were sparring
Did not tire out while breaking into Hiroto’s tower
The Last Ronin’s Workout Principles
Michelangelo’s evolution into the Last Ronin is a story of transformation, achieved through disciplined training, mental toughness, and a relentless drive to master all aspects of combat. His physical feats and abilities are not just the product of raw talent but the result of years of dedication to refining his skills and conditioning his body. Below, we break down the core training principles that define Michelangelo’s regimen and how they can be applied to a real-life fitness program.
Ninja Functionality: Mikey’s strength is more functional than anything, which means we wouldn’t be lifting weights just for the sake of getting big for show, but big and strong for performance. One main factor that helps him stand out the most is the fact that despite his size, he still has massive levels of control, athleticism, and quickness.
How to apply
Athletic Compounds: To develop similar levels of strength, it’s important to follow exercises that require more effort from the body, like kettlebell swings, barbell rows, and muscle ups. Additionally, implementing explosive exercises will build power.
Agility Training: As mentioned earlier, his agility is maintained despite looking a lot bigger. Drills like ladder exercises, cone drills, and shuttle runs can enhance your ability to change direction quickly. Plyometrics, such as jump squats and burpees, will improve your explosive power and fast-twitch muscle fiber activation.
Adaptable Muscle: Having a mixed-modality approach to your training will be key in this. For this workout plan, we will mix weightlifting, calisthenics, and ninja training to reap the full benefits of the Last Ronin’s performance.
Endurance and Stamina: The last thing we need as a result is to get big and slow. Even as you progress and gain more size throughput this workout plan, we don’t want to slow down or gas out easily, so training your endurance will be key.
How to apply
Daily Cardio: Doing daily cardio will keep the heart and lungs working. It doesn’t necessarily have to be anything extreme, but it’s enough to maintain proper cardiovascular health
HIIT: During the week of training, we will incorporate full on kettlebell circuits to stay in condition!
Martial Arts: While we won’t see any martial arts workouts in the workout plan, it is an excellent way of staying in fighters shape.
However, if you are interested in martial arts workouts, you can check out our full Martial Arts Training database!
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How to Workout like The Last Ronin in Real Life
From a gym bro's perspective, here is what we can get out of The Last Ronin’s workout program:
The Last Ronin’s Athletic Jacked Physique
The Last Ronin’s agility and quickness
The Last Ronin’s endurance and conditioning
The Last Ronin Full Workout Breakdown
Workout frequency: 5 days
Training description: This workout plan will help you achieve a jacked physique, athleticism, and conditioning similar like Michelangelo from the Ronin-Verse
Day’s 1,3 and 5
These training days will strictly be focused on getting strong and big through athletic bodybuilding - the mix between barbells , dumbbells, and weighted calisthenics!
With a training plan that is structured like this, you get the benefits of getting stronger through progressive overload, while building your stabilizer muscles with the use of free weights and no machines!
We will organize these workouts in the form of Push, Legs, and Pull - tackling each movement group while prioritizing rest and recovery.
Day 2 and 4
On these training days, we will do Kettlebell circuits and agility. It will go exactly like this:
Phase 1: Full Body Kettlebell Circuit
Phase 2: SAQ’s (Speed, Agility and Quickness)
These workouts will primarily focus on athletic performance, NOT martial arts.
But if you want a full on Martial Arts Workout, you can check out the amazing free workouts we have to offer on this website:
The Last Ronin Nutritional Practices
These nutritional practices are just about the same for every hero we cover.
This one is for those that want to bulk like The Last Ronin!
1. Caloric Surplus
Increase Caloric Intake: To build muscle, consume more calories than you burn. Aim for a caloric surplus of 250-500 calories per day. This ensures that your body has enough energy to support intense training and muscle growth.
Monitor Progress: Adjust your caloric intake based on how your body responds. If you’re not gaining weight, increase your calories slightly. If you’re gaining too much fat, reduce the surplus a bit.
2. Protein Intake
High Protein Diet: Protein is crucial for muscle repair and growth. Aim for 1.0-1.2 grams of protein per pound of body weight (2.2-2.6 grams per kg). For someone looking to bulk like All Might, this typically means consuming 150-200 grams of protein daily, depending on your weight.
Protein Sources: Focus on lean meats (chicken, turkey, lean beef), fish, eggs, dairy products, and plant-based options like tofu, beans, and lentils. Protein shakes can also be beneficial to meet your daily needs.
3. Carbohydrates for Energy and Muscle Growth
Carb-Rich Diet: Carbohydrates are your body’s primary energy source, especially during intense workouts. Aim to consume 2-3 grams of carbohydrates per pound of body weight (4.4-6.6 grams per kg).
Complex Carbs: Prioritize complex carbs such as brown rice, oats, quinoa, whole grains, sweet potatoes, and vegetables to provide sustained energy throughout the day and fuel your workouts.
Pre- and Post-Workout Carbs: Ensure you consume a good portion of your carbs before and after workouts to optimize performance and recovery.
4. Healthy Fats for Hormonal Balance
Include Healthy Fats: Fats are essential for hormone production, which is crucial for muscle growth. Aim to get about 20-30% of your daily calories from healthy fats.
Fat Sources: Incorporate sources of omega-3 and omega-6 fatty acids, such as avocados, nuts, seeds, fatty fish (like salmon), and olive oil.
5. Nutrient Timing and Meal Frequency
Frequent Meals: Eat 4-6 smaller meals throughout the day to keep your metabolism active and provide a constant supply of nutrients to your muscles.
Post-Workout Nutrition: Consume a protein-rich meal with carbs within 30-60 minutes after training to maximize muscle recovery and growth.
6. Hydration
Stay Hydrated: Drink plenty of water throughout the day. Proper hydration supports muscle function, recovery, and overall performance. Aim for at least 3-4 liters of water daily.
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Day 1: Upper Push Day (Barbells, Dumbbells, Weighted Calisthenics)
Objective: Develop functional strength and power in the upper body, focusing on pushing movements.
Barbell Bench Press
4 sets of 6-8 reps
Focus on controlled, powerful lifts to build chest, shoulder, and tricep strength.
Overhead Dumbbell Press
4 sets of 8-10 reps
Engage the core and maintain a strong, stable base throughout the movement.
Weighted Dips
4 sets of 10-12 reps
Use a dip belt or hold a dumbbell between your legs to add resistance.
Incline Dumbbell Press
3 sets of 8-10 reps
Target the upper chest and shoulders with a controlled, deep range of motion.
Plyometric Push-Ups
3 sets of 12-15 reps
Explode off the ground, focusing on speed and power.
Core Finisher: Hanging Leg Raises
3 sets of 15-20 reps
Engage the lower abs and maintain control throughout each rep.
Day 2: Full Body Kettlebell Circuit and SAQ Drills
Objective: Build full-body strength and power while enhancing speed, agility, and quickness (SAQ).
Kettlebell Circuit:
Kettlebell Swings
4 sets of 15-20 reps
Explosive hip drive to develop posterior chain strength.
Kettlebell Clean and Press
4 sets of 8-10 reps (each side)
Focus on a fluid, powerful movement to build full-body coordination and strength.
Kettlebell Goblet Squats
4 sets of 12-15 reps
Keep the chest up and drive through the heels to target the quads and glutes.
Kettlebell Renegade Rows
3 sets of 8-10 reps (each side)
Engage the core and lats while maintaining a strong plank position.
Kettlebell Snatches
3 sets of 6-8 reps (each side)
Focus on explosive power and shoulder stability.
SAQ Drills:
Agility Ladder Drills
3 sets of 60 seconds
Perform a variety of footwork patterns to enhance quickness and coordination.
Cone Drills (e.g., T-Drill, W-Drill)
4 sets of 30 seconds
Emphasize rapid changes of direction and acceleration.
Sprints
6 sets of 20-30 seconds with 60 seconds rest
Focus on maximum effort and explosive speed.
Day 3: Leg Day (Barbells, Dumbbells, Weighted Calisthenics)
Objective: Build lower body strength, power, and endurance with a mix of heavy lifts and explosive movements.
Barbell Back Squat
4 sets of 6-8 reps
Drive through the heels, keeping the core engaged and the chest up.
Dumbbell Lunges
4 sets of 10 reps (each leg)
Step forward with control, focusing on balance and stability.
Weighted Step-Ups
4 sets of 10-12 reps (each leg)
Use a challenging height and maintain a steady tempo.
Romanian Deadlift (Barbell or Dumbbells)
4 sets of 8-10 reps
Target the hamstrings and glutes with a controlled, hinging motion.
Jump Squats
3 sets of 15-20 reps
Explode upward with each rep, focusing on speed and height.
Core Finisher: Plank Variations
3 sets of 60 seconds (e.g., standard plank, side plank)
Maintain a strong, stable core throughout each variation.
Day 4: Full Body Kettlebell Circuit and SAQ Drills
Objective: Continue to build full-body strength, power, and agility, with an emphasis on endurance.
Kettlebell Circuit:
Kettlebell Deadlifts
4 sets of 12-15 reps
Focus on maintaining a neutral spine and powerful hip drive.
Kettlebell Front Squats
4 sets of 10-12 reps
Hold the kettlebell close to the chest, driving through the heels.
Kettlebell Single-Arm Press
4 sets of 8-10 reps (each side)
Keep the core tight and press overhead with control.
Kettlebell Turkish Get-Ups
3 sets of 4-6 reps (each side)
Focus on stability and fluid movement through each phase.
Kettlebell High Pulls
3 sets of 10-12 reps
Pull explosively, engaging the shoulders and upper back.
SAQ Drills:
Shuttle Runs
4 sets of 30 seconds
Emphasize quick changes of direction and acceleration.
Box Jumps
3 sets of 10-12 reps
Explode off the ground, landing softly on the box.
Plyometric Lateral Jumps
3 sets of 15-20 reps
Focus on quick, explosive side-to-side movement.
Day 5: Upper Pull Day (Barbells, Dumbbells, Weighted Calisthenics)
Objective: Develop upper body pulling strength, focusing on the back, biceps, and core stability.
Barbell Deadlift
4 sets of 6-8 reps
Engage the entire posterior chain, focusing on powerful lifts.
Pull-Ups (Weighted if possible)
4 sets of 8-10 reps
Aim for full range of motion, maintaining a controlled descent.
Dumbbell Rows
4 sets of 8-10 reps (each side)
Focus on pulling with the back muscles, not the arms.
Face Pulls (Cable or Band)
3 sets of 12-15 reps
Target the rear delts and upper back, maintaining good posture.
Barbell Shrugs
4 sets of 10-12 reps
Keep the traps engaged, lifting with control.
Core Finisher: Russian Twists
3 sets of 20-30 reps
Engage the obliques and maintain a steady pace.
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