Health CareLifestyle

It’s not a Manga. One Punch Man Workout is Real!

“Is the One Punch Man workout an efficient workout?”

One Punch Man is a well-known Japanese Super Hero Manga Series. The reason behind its famousness is one of the characters, namely Saitama. Saitama is a bald hero who has trained himself so hard, defying workouts’ laws, to become the strongest man in the world.

Who is Saitama?

Saitama - One Punch Man
Saitama – One Punch Man

Saitama is 22 years unemployed individual with an objective to turn out to be the most powerful man in the world. Still, he knows this cannot be possible without having superpowers.

Once, on his way back home from a futile job interview, Saitama had a close interaction with Crablante, a being who had transformed into a giant crab after consuming too many crabs. Saitama saved a prestigious life from cruel Crablante and hence got the enthusiasm of becoming a superhero.

After that, Saitama undergoes an intense workout session and subsequently turns out to be so powerful that he shatters his rivals with just one punch – hence the name of Manga. This intense physical training is now known as one punch man workout.

Editor’s Note: The content posted on this website by this author is generally for information or knowledge and should not be considered as a medical advice. It is always recommended to consult your doctor, nutritionist or trainer before undergoing physical activities/change.

The One Punch Man Workout

One Punch Man Workout
One Punch Man Workout

The one punch man workout comprises of:

  • 100 pushups
  • 100 sit-ups
  • 100 squats
  • 10 km running (6.2 miles)

– 07 days a week


The top thing about one punch man workout is the training does not require any gym equipment’s or weights. All you need is enthusiasm and energy. The one punch man workout covers all the primary muscles of the human body like abs, shoulders, biceps, triceps, chest, glutes, calves, hamstrings and quadriceps, whereas running improves cardiovascular fitness and burns adequate kilojoules.


No serious health issues and injuries have been reported by the experts or professionals yet. One drawback of one punch man workout is it does not comprise of Pulling exercise. Pull-ups benefit different muscles at once, improve the gripping, build a V-shape structure, and maintain the body’s balance. So, if you have a hanging rod or can afford one, it is suggested to add pull-ups to the list for a complete body workout session. The workout is not a better option for growing the size of muscles.

Diet Plan

One Punch Man Workout Diet Plan
One Punch Man Workout Diet Plan

There are no hard and fast rules to follow one punch man workout routine like any ordinary training session. You must

  • Make sure not to skip your breakfast.
  • Increase the ratio of proteins in your diet.
  • Avoid unhealthy food consumption.
  • Try to drink as much water as you can.
  • Add vegetables and fruits to your diet for optimal results.
  • Have an adequate amount of sleep and give rest to your muscles to let them grow faster.

One Punch Man Workout Routine for Starters

One Punch Man Workout Routine
One Punch Man Workout Routine

The workout is not as easy as it seems. Doing 100 pushups, 100 sit-ups, 100 squats, and 10 km running (6.2 miles) is not child’s play, no matter how intense workouts you have followed earlier. So, how to follow one punch man workout routine?

Well, that’s quite simple. Split the list into multiple sections.

Instead of doing 100 reps of pushups, split them into 5 sets of 20 reps each with a gap of 2-3 minutes in between. Similarly, instead of doing 100 reps of squats straight, divide them into 5 sets of 20 reps, each with a gap of 2-3 minutes. Once you become used to it, increase the number of reps in each set like 4 sets of sit-ups with 25 reps in each.

You can also divide the exercises into multiple time durations.

As a substitute, you can also split your workout into 10 sets of pushups, sit-ups, and squats straight, then take a break of about an hour and do the same again. In this manner, it won’t be problematic for the starters/newbies to complete the entire one punch man workout routine.

It is also advised to work out for 4-5 days a week instead of seven days and give your body some rest to recover from your body’s undergoing change. This will help your muscles grow quickly.


That’s all for today, folks!

Thank you for your valuable time. I hope you find it insightful. Do share your reviews in the comments section below if you have experienced one punch man workout previously.

Syed Daniyal Hussain

Syed Daniyal Hussain is a passionate blogger, an internet marketing professional, and a website developer. By reading his posts it’s easy to see how passionate about his work and life Daniyal really is. He’s to the point, genuine, and tells how it is. Hire Him now.

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