My Results of Doing the One Punch Man Workout for 8 Weeks


I’ll admit it: I’m a bit of a nerd. Not only am I a total fitness geek, I’m also a real geek. You know, the ones that dress up at Star Wars movies and read Japanese Manga.

One of my favorite manga series is the legendary One-Punch Man. Originally, it was a spinoff of the ridiculous superheros found in traditional manga. The series follows a man names Saitama who is so strong, he can’t seem to find an opponent that can match him.

Kind of ridiculous, I know.

A few years ago, Saitama reavealed to the world the actual workout that he does to be and stay so damn strong. I’ll let you in on a little secret: it’s actually really simple.

Hard, but simple.

Anyways, I am going to be giving you a total break down of the One Punch Man Workout.

In this article, you will learn how to do the one punch man workout at home, some tips to working your way up, and how to increase the efficiency of the workout.

The One Punch Man Workout Program

one punch man workout routine

I told you it was going to be very simple, and I wasn’t lying. Here is what Saitama does to be the strongest man alive:

  • 100 push ups
  • 100 sit ups
  • 100 squats
  • 10km run (a little over 6 miles)

And then you do it




That’s it! What were you expecting?

Who is This Workout Good For

The one punch man workout is one of those routines that really anyone can follow and get good results with. It’s not the most ideal training program, and I’ll explain why, but for someone who wants a challenge, it’s a good start.

The first thing that we notice about the routine is that it’s simple. Like really simple.

That’s great for somone who doesn’t want to follow difficult programs or lose track of what they need to do in the gym that day.

It also doesn’t require any equipment. All you need to do Saitama’s workout is a pair of running shoes.

Doing this program is great for people who want to build muscular endurance. People who are into boxing, jiu jitsu, hiking, rock climbing, and other strenuous activities will find that this workout helps build serious endurance.

Another good fit would be someone who is overweight and is looking to achieve that “shredded” look. The running alone is enough work that even if you don’t change your diet, you will lose weight.

Lastly, it’s a decent program for someone new to working out that wants a simple program to build a foundation before committing to the gym. We understand if you fall into that category. We’ve all been there.

With that being said, this program has a lot of limitations.

Why You Shouldn’t Do the One Punch Man Workout

Honestly, I get the appeal. You want to follow the same program as your favorite manga character. Unfortunately, this program is not ideal for anyone who wants to build real muscle mass.

The problem with only doing bodyweight exercises is that you can never progress. In the gym, you’re able to add weight to your exercise and gain strength. With this program, you’ll hit a plateau pretty quickly.

Second, it’s a lot of volume. Even for me.

Volume training zaps your muscles and it’s a good technique to use when you’re stalling in the gym. But 300 reps of anything is too much. I completed German Volume Training, and that’s an olympic program that totals 200 reps.

After that program, I had to take 3 weeks off to let my muscles repair.

Lastly, 6 miles of running a day is extreme. If you’re goal is to run a marathon (and do it fast), then maybe this could be a good program for you. On the flip side, the amount of bodyweight exercises in the program would be counter intuitive for someone training for a marathon.

So the one punch man workout has it’s benefits, and it has it’s drawbacks. But what happens when you do the program?

Well, loyal readers, I decided to find out.

That’s right, I did the one punch man workout for 8 weeks straight. Here’s what happened.

My Log of the One Punch Man Workout Program

I decided that it would be most beneficial to start each day out with the running portion. I do a lot of cardio, so 6.2 miles (10km) isn’t a crazy amount of distance for me. The first morning run goes great.

I should also note that I have been doing intermittent fasting for about six months. I only eat from the hours of 12pm to 8pm. Knowing that, I feel that the extra cardio in the morning will help my body use more of my fat stores as energy.

On to the program itself. Day one was tough, I’m not going to lie. I broke up the 100 reps of each exercise throughout the day and did sets of 10 as I could.

I also supersetted each of the three exercises. I did 10 pushups, then 10 sit ups, and then 10 squats back to back.

Every hour that I was awake, I repeated this process until I had done 100 reps of each exercise. By the end of the day, I felt tired, but overall okay.

Day 2 – Death Day

I know there’s been a few other people to cover the one punch man workout, but I don’t know of anyone who has actually done it to a tee. Let me just say, the next day was rough.

I woke up for my 10km run and immidiately I knew the day was going to suck. My legs were extremely sore from the day before. My arms and chest were tight as well. My core suprisingly felt okay.

I was able to get through the run and get through the exercises. It wasn’t easy, and I went to failure a lot. But I got it done.

Day 3 through 6

Repeat day 2 all the way through. Same soreness, same pain.

Day 7 though 30

At this point during the log I actually feel okay. My body has adapted to the program and I feel more comfortable with the excess volume. I’m not nearly as sore throughout the day, and I decided to increase each set to 15 reps instead of 10 to make up for the challenge.

Day 31 to 60

By this time, I feel like I’ve stalled. I finally get to the 8 week mark and am honestly glad it’s over. I do a lot of cardio, but 10km a day is a lot. Mentally I’m exhausted. I do feel pretty good with my progress, though. I appear to have lost a substantial amount of body fat.

Results of Doing the One Punch Man Workout for 60 Days

I took some basic measurements before and after the 8 week program. I didn’t get too crazy with my measurements, but I still think the data is relevant and useful.


Weight: 205lbs

Bodyfat: 14%

Waist Size: 36″


Weight: 203lbs (-2lbs)

Bodyfat: 11% (-3%)

Waist Size: 34″ (-2″)

As you can see, I made some really good improvements to my body. My weight stayed very close to the same (my weight fluctuates 3lbs as is), but my bodyfat went down 3% and my waist size dropped two inches.

What this tells me is that I have retained my muscle mass (even gained a little bit) while dropping fat and toning up. I guess this can be a good program if you’re looking to lose weight.

Overall, I feel like the muscle I did gain was minimal at best. I really missed the strength workouts in the gym I had been doing, and I can’t wait to get back into my old routine.

Final Verdict

In my opinion, the one punch man workout is sub par at best. It’s catchy and looks fun, but it lacks the ability to add a lot of true value to your physique. I would highly recommend a training routine such as this one coupled with a good diet for any newcomers who are looking to get into fitness.

Would I do it again? No shot. But I’m glad I did, and for a moment I even felt like Saitama himself 🙂


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