Saitama, famously known as One Punch Man, possesses an extraordinary ability—he can take down any adversary with a single punch. His incredible strength has earned him his moniker, but if you’ve never seen his name in an MMA or boxing lineup, there’s a simple reason for that—he exists solely in fiction.
What started as a humorous concept gradually evolved into a widely loved manga series with an international fanbase. Within this fictional universe, Saitama grapples with an unusual predicament: he’s overwhelmingly powerful.
Can 100 push-ups, sit-ups, and squats a day make you superhuman (Photo: One Punch Man/Madhouse)Since no opponent can withstand more than a single strike from him, he is left with an ongoing struggle—finding a challenger who can truly test his abilities. This often leads to frustration and, more frequently, boredom.
What Is The One Punch Man/Saitama Workout?
Years after the manga’s debut, Saitama revealed the workout routine responsible for his unmatched power. Unlike conventional training splits such as upper/lower or push/pull/legs, his regimen follows a more unorthodox structure.
The One Punch Man workout consists of:
100 squats
100 push-ups
100 sit-ups
A 10 km (6.2 miles) run
Executing these four exercises daily over an extended period is the foundation of the routine. The One Punch Man challenge is a commitment to gradually work up to completing the full regimen consistently for a designated time—whether it be a week, a month, or even longer.
Still, one might wonder if Saitama discreetly added extra exercises without mentioning them. But can this program deliver real-world results, or is it best left to fictional superheroes?
What Are the Benefits of the One Punch Man Workout?
Despite its simplicity, this routine provides several impressive advantages:
Enhances chest, triceps, and shoulder strength while promoting muscle development.
Strengthens the legs, especially the quadriceps.
Improves core stability by targeting the abdominal muscles.
In addition, running introduces its own set of benefits:
Increases endurance and entire work capacity.
Reduces resting heart rate and helps regulate blood pressure.
Assists in lowering blood glucose and triglyceride levels.
Acts as a stress reliever and mood enhancer.
This routine’s accessibility is another plus, as it doesn’t require any equipment, making it easy to perform anywhere. It’s also an excellent way to jump-start the day with a structured workout.
Is the One Punch Man Workout an Effective Training Plan?
Effectiveness depends on managing expectations. Saitama, as a fictional character, faces a challenge few of us can relate to—having strength beyond limits. Achieving his level of power is unrealistic, and the workout won’t produce identical results.
Real-world progress takes time, and tracking workouts using an app like Hevy can help maintain consistency. Additionally, committing to such a high-repetition workout daily requires close attention to physical responses. Monitoring performance and recognizing symptoms of overtraining is crucial.
Beginners may initially experience extreme muscle soreness, which can interfere with long-term consistency. Another factor to keep in mind is the workout’s structure. Because it consists solely of squats, push-ups, sit-ups, and running, it may not provide sufficient stimulus to all muscle groups.
While these exercises are beneficial, relying exclusively on them could create imbalances in muscle development. When it comes to exercise selection, some argue that sit-ups are not the most efficient core workout.
Many individuals perform them incorrectly, reducing their effectiveness and placing unnecessary strain on the spine. Incorporating alternative core exercises might provide better results while minimizing potential drawbacks.
Despite these considerations, numerous individuals have taken on the challenge and reported noticeable improvements. However, for well-rounded physical development, pairing the One Punch Man workout with additional training methods would likely yield better outcomes.
What Should You Be Cautious About?
Paying attention to the physical demands of this routine is essential. Rather than jumping in at full intensity, it’s advisable to ease into the program gradually to allow the body to adapt. A major drawback of this workout is the lack of designated rest days, which are necessary for recovery.
Regardless of fitness level, including at least one or two rest days per week is vital for preventing burnout and injuries. Another shortcoming of this program is its inability to comprehensively train all muscle groups. While push-ups, squats, and sit-ups offer benefits, they neglect areas like the back, shoulders, biceps, glutes, and hamstrings.
Over time, an imbalance in muscular development could emerge. Additionally, performing such high-repetition exercises daily increases the likelihood of overuse injuries. Subjecting the same joints, muscles, and connective tissues to repetitive stress can compromise their integrity over time.
How to Progress to the Full One Punch Man Workout?
Some structured training programs, such as the 5×5 or full-body routines, offer a gradual progression by allowing individuals to start with manageable weights and increase them over time. Saitama’s approach, however, poses a unique challenge since adjusting the difficulty isn’t as straightforward.
For those not yet capable of performing 100 squats, push-ups, and sit-ups, a step-by-step approach is necessary. Progressing through gradual increments can make the routine more manageable:
Week 1: 10 push-ups, squats, and sit-ups + 1 km (0.62 miles) run
Week 2: 15 reps of each + 1.5 km (0.93 miles) run
Week 3: 20 reps of each + 2 km (1.24 miles) run
Week 4: 25 reps of each + 2.5 km (1.55 miles) run
This gradual increase allows the body to adapt, reducing the risk of overuse injuries and excessive fatigue. Many individuals quit early because they push themselves too hard in the beginning and become overwhelmed.
Completing the workout once is one thing, but maintaining it daily presents a much bigger challenge. Even if the first few sessions feel manageable, overtraining symptoms can develop after consecutive days of high-volume training.
Tracking progress using tools like the Hevy workout tracker can help ensure consistency and prevent setbacks.
Exercises in the One Punch Man Workout
Strength, endurance, and determination define Saitama’s legendary workout (Photo: One Punch Man/Madhouse)The structure of the program is as straightforward as it gets:
Squats – Strengthen the legs and build muscle in the lower body.
Push-ups – Targets the chest, shoulders, and triceps, improving upper body strength.
Sit-ups – Engages the core, with a focus on the rectus abdominis.
Running – Enhances endurance, supports weight management, and improves cardiovascular health.
Exercise 1: Sit-Ups
This fundamental movement effectively engages the core without requiring special equipment.
Primary Muscles: Rectus Abdominis, Transverse Abdominis
Equipment Needed: Exercise Mat
Instructions:
Lie on your back with your knees bent and feet flat.
Place fingertips behind your head.
Inhale, brace your core and lift your torso by contracting your abs.
Focus on bringing your chest toward your lower abdomen rather than simply moving up and down.
Pause briefly at the top, exhaling as you return to the starting position.
Exercise 2: Push-Ups
A classic bodyweight exercise, push-ups effectively develop upper-body strength.
Primary Muscles: Chest, Shoulders, Triceps, Serratus Anterior, Abs
Equipment Needed: None
Instructions:
Get into a plank position, keeping your wrists, elbows, and shoulders aligned.
Extend your legs and maintain a straight posture from head to heels.
Brace your core, retract your shoulders, and engage your glutes.
Lower yourself while maintaining control, stopping just before your face touches the ground.
Push back up while fully extending your elbows, exhaling near the top.
Exercise 3: Squats
This lower-body movement enhances strength and muscular endurance.
Primary Muscles: Quadriceps, Glutes, Hamstrings, Calves, Abs
Equipment Needed: None
Instructions:
Stand upright with feet slightly wider than hip-width, toes slightly pointing outward.
Keep your shoulders back and engage your core.
Lower your body, ensuring heels stay in contact with the ground.
Squat until your thighs are parallel to the floor, then press back up while exhaling.
Saitama’s strength is legendary, and his training regimen delivers various benefits. The workout promotes muscular endurance, aids in weight management, and enhances cardiovascular health. However, it lacks balance, failing to target all major muscle groups while increasing the risk of repetitive strain injuries.
Those looking to follow the routine may benefit from incorporating additional exercises to round out their training and prevent imbalances.