One Punch Man Workout: Is It Effective IRL?

Would you like to become a superhero who saves the world and crushes meteorites into dust? One such hero is the main character of One Punch Man, an incredible Japanese manga and anime. The superpower of this hero is straightforward – super strength. He can defeat any enemy with only one punch. And that all is even more impressive considering that he is a regular human with purpose and a buff training routine? Would you like to know what exercises have made Saitama so powerful? You’ll be surprised. 

An interesting notion about One Punch Man is that super strength can come from a simple workout. The secret is easy to follow: do a hundred push-ups, sit-ups, squats, and run 10 km a day! These exercise routines work to make you stronger in real life as well.

Granted, you won’t get superpowers this way, but physic, strength, and stamina will drastically improve over time if you follow the routine. 

If you want to feel like a super-strong character in your own movie, you may want to try the One Punch Man workout routine, especially when it is so straightforward and detailed. If you are not up to it, take your time doing the lighter version! But what is the standard one? 

What Is the One Punch Man Workout Plan? 

one punch man

One Punch Man workout refers to the “super effective” workout plan from the namesake franchise, making them the strongest superhero out of an ordinary man. And that means you have a chance for such transformation as well, right? Let’s take a look at it, at least. 

According to the official sources, Saitama One Punch Man workout is an easy one and consists of the following exercises 

100 push-ups

100 sit-ups

10km running

100 squats

+ three meals a day 

And this all should be done every single day. 

Do you think you can strictly follow the regime? If so, you are in a great transformation. 

Is One Punch Man Workout Effective? 

one punch man workout

Will you become a superhuman who can defeat any enemy just with a single punch? Probably not. Definitely not! Will you become bold? That’s the decision of your genes only! Will you become stronger and healthier? Undoubtedly. 

The mentioned exercises are compound in nature and target varied group muscles. Combined, they offer a full-body workout routine based on the principle of calisthenics. You can read them in the previous article on What Is Calisthenics

Calisthenics does not give you hypervolume as weight training does, but it targets the overall physique, stamina, strength, and mobility. Ultimately, you boost your health. 

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Bodyweight exercises are suitable for beginners as they have the lowest injury risks among fitness types. Calisthenics includes a wide range of motions, and the One Punch man routine has it all: pushing, pulling, bending, running/jumping. 

In addition, the cardio component of the exercise helps to burn fat more effectively and boosts your cardiovascular system. And a modern “superhuman” has to be fit and healthy. 

David Goggins does the closest example of a real-life regime of this kind. This is a real equivalent of Saitama. You can read Goggins workout routine in my previous article. Every day, he runs around 20 miles, cycles for 50 miles, does stretches, and practices resistance training. It looks kind of like One Punch Man Workout but boosted several times. Judging by how David looks, he could be a real modern superhero as well! However, the fact that the athlete is bold has nothing to do with the “One Punch Man”-esque routine! 

How to Do One Punch Man Workout Right 

one punch man workout plan

Unfortunately, Saitama workout comes with no specifications and technical details. Do you do it all in one go? In several sets? Or disperse it throughout the day? What if it’s too easy or too hard? 

And here come the basics of modern workout routines and coach recommendations. 

Modern coaches stick to the rule of sets. Depending on your fitness level and exercise complexity, it’s recommended to do 10 to 20 reps in several sets. 

In time, you’ll be able to complete a hundred of each in one go. 

If the overall count is too much for you, start easy – cut it all in half at least. As time goes, add around 10-20 reps a week. When the time comes that the training is too easy, add weights or resistance bands. As for the running, the 10km mark is meaningful even for intermediate athletes. It’ll take a significant amount of time each day. But if you do find it too easy, switch to incline treadmills. 

Overall, a routine like this is the epitome of what calisthenics are about. It will not build you a Shawartzenegger body but will increase your relative strength, endurance, coordination, and all other components that constitute a healthy fit body

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Beginners should introduce the routine gradually to maintain safety while increasing the load. Though One Punch routine is a product of a fictional universe, it brings results in real life as well.


Irene’s fitness journey began in 2017 with attending classes to improve her health and researching the anatomy of working out. After years of investigating trendy and “up and coming” fitness regimes, she is ready to share the tips and advice she’s learned from athletes and expert trainers of the field.