If by any chance you have seen the One-Punch Man anime series, then you must know about that legendary routine that completely transformed Saitama into the one-piece man. 100 push-ups, 100 sit-ups, 100 squats, and a 10 km run every single day. It sounds good, but does this routine actually work?

Well, let me introduce myself. I am a fitness coach with over 10+ years of experience, and let me tell you the truth: the answer to the above question is both yes and no. Technically, no. But also yes, if we tweak it a little, then it can be a solid callisthenics training plan that will give you explosive strength.

Today, we will take a look at Saitam’s workout and break down each and everything step by step. What’s wrong, what’s right, and how can you actually apply this workout routine in your daily life so that you can become lean and strong just like the “One Punch Man”? And the best thing is you don’t need any additional weights, only your body weight.

Saitama’s Physique: Realistic or Not?

Normally, most of the anime characters have unrealistic bodies, which aren’t possible in real life: huge chests, monster arms, and, yeah, 10-pack abs. But Saitama is quite a different guy. He has a lean, athletic, and simple physique. He doesn’t have any over-the-top muscles, but what matters the most is strength and his fit look.

• He has toned arms (obviously, for his great one-punch).
• Even Bro has defined shoulders (delts are too strong for real).
• When it comes to legs, they are also strong (bro literally jumped from the moon to earth).
• And most importantly, he has low body fat; the bro got visible abs and veins.

So if you really want to become like Saitama, then you need two things: lean muscle and endurance. Working on both can be a little troubling but not impossible.

Why the One Punch Man Routine Is Good

Let’s look at the positive points first.

• High reps: Because of high reps, your endurance and stamina improve a lot.
• You don’t need any equipment, as the whole training depends on your own body weight.
• Your fat burns a lot, as your heart rate is high most of the time.
• It’s time efficient.

And the most important thing is that it helps you develop discipline. After all, doing 100 push-ups daily isn’t a joke nor a kid’s thing.

Negative Point of the Routine

Look, I am not going to misguide you, my friends. This routine has a few major flaws that you need to understand before proceeding further.

1. Back Exercises Are Absent

Well, you might train your front muscles from 100 push-ups and sit-ups, but what about your back and rear delts? You will end up ignoring them, and it will all end up as a muscle imbalance and can sometimes cause shoulder pain too.

Fix: Add inverted rows or pull-ups to balance it out.

2. Sit-Ups ≠ Best Core Exercise

Honestly, I am not a sit-ups fan. Indeed, abs work on this, but mostly hip flexors work and also cause lower back strain that will give you some pain.

Fix: Replace sit-ups with plank, boat hold, or hollow body hold for better core activation.

3. Doing Everyday = Overtraining

Saitama said in the series that his joints used to make click-click sounds, but still he used to ignore them and proceed to train his body. Bro, never ever do this in your life. Your body needs rest for the best growth. In real life, if you do this, you will end up getting injured, not growing.

Fix: Train only 3-4 days a week, rest day is must day.

Real-Life Saitama Training Plan

Now, let’s tweak the routine for the best results possible in real life so that one can build lean muscle, explosive strength, and sharp shoulders.

1. Push, Pull, Legs—Keep Routine Balanced

• Push-ups: Great for chest, front delts
• Pike Push-ups: For the best shoulder workout for delts (front + side)
• Inverted Rows: Good for rear delts and back
• Jump Squats/Lunges: For the leg power
• Core: Planks and boat holds

2. Divide 100 reps into Sets

If you are a beginner, then don’t go for 100 push-ups straight; that’s hard. Instead, break them into sets and reps.

• 10 sets of 10 reps
• 5 sets of 20 reps
• or 3 sets of 33 reps

Must include 30-60 seconds of rest between every set, and make sure to maintain correct form.

3. Add Explosive Variations

Look, we all know Saitama isn’t slow; he is fast, powerful, and explosive.
Hence, try these exercises:

• Clap push-ups
• Explosive rows
• Jump squats
• Side-to-side hops
• Plyometric lunges

These moves are great to increase both power and agility.

4. Walking > Daily 10km Running

I don’t like cardio myself, and running 10 km a day isn’t a practical thing. Instead, what we can do is:
Try 10,000 steps per day.

• Walk to your school or offices.
• Use stairs instead of using lifts.
• Roam back and forth in the room

Simple, sustainable, and knees-friendly cardio!

Sample Week Plan – Train Like a Real-Life Saitama

Day 1 – Push Focus (Chest + Shoulders)

1. Push-ups (normal + pike): 100 reps total
2. Plank: 3 sets of 30 seconds
3. Pike push-ups: 3 sets of 10

Day 2 – Pull Focus (Back + Rear Delts)

1. Inverted rows: 100 reps (in sets)
2. Rear delt raises (bands/dumbbell): 3 sets of 12
3. Boat hold: 3 sets of 20 seconds

Day 3 – Legs + Core

1. Squats: 100 reps (include jump squats)
2. Lunges: 3 sets of 12 each leg
3. Side planks: 2 sets per side

Day 4 – Active Recovery

1. 10,000 steps
2. Stretching / light yoga
3. Mobility drills

Real Talk – My Coaching Tips

• Consistency beats intensity. You don’t need to do 100 reps every day. Progressively build up volume over time.
• Listen to your joints. Any clicking or sharp pain? Stop. Modify. Rest.
• Stay hydrated and sleep well. Your recovery is just as important as your workouts.
• Train smart, not just hard. Always warm up and stretch—even if it’s “just bodyweight.”

At The End—Can You Become a Hero?

Indeed, the One Punch Man workout may not be perfect, but just by tweaking it a little and with a little patience, you can become fit, lean, and build a functional physique in real life.

Keep it in your mind, a workout is just a part. Diet, rest, and consistency shape your body the most.

So, Start your journey with one push-up and reach to the 100th one. As if you want to become a hero and train like one. Right?

Stay strong, stay consistent. Become the best version of yourself.