The “One Punch Man” Workout


  1. The Workout
  2. What Will It Do?
  3. Diets
  4. Supplementation
  5. Pros
  6. Cons
  7. Summary
  8. Leave a Reply

Recent years have made one particular workout quite popular. If you are not familiar with anime (in this case the One Punch Man anime) you are probably wondering what I’m talking about. No, this is not a joke. There is an actual workout that was made popular by this anime and we are here to discuss whether it’s worth a shot or is it just another pun.

The actual One Punch Man from the anime is a boy that is so powerful he can destroy anything with just… one punch. To be honest, it is safe to believe that doing this workout will not allow you to destroy everything with one punch. But the workout itself is quite interesting and very beneficial.

Beginner bodybuilders will find this routine hard to do while more experienced people will find it extremely easy and not challenging at all. For that reason we are classifying this workout as “suitable only for beginners” since they will be the ones to benefit the most from it.

The Actual One Punch Man Workout

It’s pretty simple and it goes like that:

  • 100 push ups
  • 100 sit ups
  • 100 squats
  • 10 km running
  • 7 days a week

This is one pure bodyweight workout plan that works up pretty much every major muscle group in your body. It’s important to not take huge breaks between different exercises. Also we recommend you start with the 10km running since it is a good warm up.

In general, bodyweight workouts are great for keeping in good shape and building some lean muscle mass. Do not expect to become huge and strong from doing the One Punch Man challenge since this more of an endurance challenge rather than a power and strength.

Most of the beginners out there will not be able to complete to whole routine at first but its important not to give up and progress slowly. Eventually, you will be able to finish it and even consider adding more exercises like pull ups and/or dips of all kinds.

Few days in the workout you will begin to feel good and completely worn out. Resting and dieting will play a huge part for you and your body’s progression.

What Will It Do For You?

To be honest, this is a great workout and will make you feel awesome. You will not gain huge muscle mass or become unbelievably strong, but you will become very durable. This is more of a boxer’s workout since it focuses on agility and stamina to keep you quick and full of stamina for the whole match.

You will also begin to see a change in your muscles. You will begin to burn body fat and build some lean muscle mass that you will find very satisfying. The 10 km run will boost your cardio and stamina. Your blood flow will increase, allowing more oxygen to flow through your body. That will make you feel energized for longer and you will also experience fatigue much slower.

The One Punch Man Workout is an endurance workout. If you complete it daily, your endurance will be through the roof. And when the time comes for you to move on to more serious and demanding workouts, you will be completely prepared to perform like a beast.



You need to focus on more protein and vegetables to help your body recover and have enough energy to tackle the difficulties this workout provides.

Some high protein foods that you will find very useful are:

  • Eggs
  • Milk
  • Cheese
  • Ground Beef
  • Steak
  • Chicken
  • Turkey
  • Salmon
  • Peanuts, Almonds and other nuts

And more.

Overall, there are tons of protein rich food for you to choose from. So make sure you build a good and high protein diet and stick to it. If you do that, you will quickly feel a complete transformation of how you feel, recover and perform. You will also need a lot of water and many real fruit smoothies.


Supplements are not required here but they can help you a lot if you feel comfortable using them. A simple pre-workout supplement for extra energy boost will prove to be very useful for the 10 km run. The more energized you are the better. You can find pre-workout supplements reviews here.

A Protein supplement will also prove to be very useful. This is a very demanding workout for beginners and a few scoops of a quality protein supplement will help you and your muscles recover much better and faster. You can find protein supplements reviews here.

As far as post-workout supplements go, you can skip them. Most post-workout supplements that are worth using promote a lot of muscle growth. And we mentioned before that this workout is not about muscle growth.

If you are new to supplements then this is a good time to start with something simple. Go for something with more natural ingredients just to see how your body can handle and adjust to the extra boost. As for the protein – the purer the better. But keep in mind that pure protein is kinda expensive.


  • Great for endurance
  • Great for stamina
  • Builds lean muscle
  • Good for cardio
  • Builds discipline
  • Pure bodyweight without any hard to find equipment
  • Scalable


  • Cannot build big muscles
  • Too simple for advanced bodybuilders
  • No strength and power will be gained


The One Punch Man workout is great, no doubt about it. Advanced bodybuilders and athletes will not be impressed by it but beginners will find this routine to be great. Beginners will gain the most benefits out of this challenge. You will be able to boost your endurance and quickly see your body changing.

It might seem hard at first but you should not give up. The more you progress through the workout the better you will start feeling. The most challenging part in this workout is probably the 10 km run. For best results its important not to skip the running part. Start small with 1 km per day and slowly add more.

Stan Georgiev
Stan Georgiev

I am a bodybuilder ever since I turned 16. My experience and love for bodybuilding has made me an expert when it comes to supplements and workouts. I own a small fitness club and my wish is to help people become better at bodybuilding and fitness. That’s why I have decided to start this blog and provide detailed supplements reviews and other useful bodybuilding information.

One thought on “The “One Punch Man” Workout

  • Oct-28-2017

    This is the right blog for anyone who wants to find out about this topic. You realize so much its almost hard to argue with you. You definitely put a new spin on a topic thats been written about for years. Great stuff, just great!

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