All Might
My Hero Academia
A realistic superhero physiqueCreator: Kōhei Horikoshi
All Might symbolizes the superhero physique. It is an exaggeration of the artwork, but it works as a starting point for a realistic strength proposal: four days and optional light cardio.
- 4days a week
- 60min per session
- Gymequipment
- Strengthgoal
Kuro, an original zumbo illustration. It is not official art from any work and does not depict any existing character.
What the work says, what we interpret and what we propose
May contain mild spoilers for the work. These three layers are kept apart on purpose.
What the work says
- He is the “Symbol of Peace”, the number-one hero, and teaches at U.A. High School.[1]
- He is the eighth holder of One For All, a transferable power that stockpiles strength, speed, stamina and durability, and he chooses Izuku Midoriya as the next holder.[1]
- A serious injury from his first fight with All For One left him unable to continue as before.[1]
- He was created by Kōhei Horikoshi. The source gives no official height, weight or measurements.[1]
What we interpret
- Observation from the work: he appears in two very different forms, a hero form with enormous musculature and a much thinner, weakened one. This comes from watching the manga and anime; it is not in the cited source.
- The musculature of his hero form is an artwork exaggeration tied to his power: a real physique of that size is neither a healthy nor an attainable goal for almost anyone.
- Editorial hypothesis: what can be imitated is consistency and general strength: basic lifts with progressive loads.
What we propose
Build general strength with four upper/lower days and, if you want, one or two days of light cardio for cardiovascular health.
- The main exercises use heavy loads with long rests; accessories add volume with lighter weights.
- Learn the technique before adding load: ask a qualified person to check your squat and deadlift.
- Cardio is optional and easy: brisk walking or cycling at a comfortable pace.
All Might
My Hero Academia
Consistency before muscle.
Physical goal
- A strong physique with a broad back and shoulders and a good base of light cardio.
- Strength in the basic lifts with solid technique.
- A body that is useful in daily life, not a copy of a drawn hero.
Weekly routine: 4 days, upper and lower
Original proposal, not official: gym, strength, sessions of about 60 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Upper A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 4 × 4–6 | 2.5 min | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 4 × 4–6 | 2.5 min | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 2 × 6–10 | 2 min | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 2 × 6–10 | 2 min | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 2 × 8–12 | 75 s | |
| Dumbbell biceps curlTechnique: Elbows close to the body; lower slowly. Alternative: Negative chin-ups | 2 × 8–12 | 75 s | |
| Cable face pullTechnique: Rope at face height; pull the hands apart at the end. Alternative: Band face pull | 2 × 8–12 | 75 s |
Day 2: Lower A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 4 × 4–6 | 3 min | |
| Conventional deadliftTechnique: Push the floor away with the legs; bar close and neutral spine. Alternative: Single-leg dumbbell Romanian deadlift | 3 × 6–10 | 2 min | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 3 × 6–10 | 2 min | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 2 × 8–12 | 75 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s |
Day 3: Upper B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 4 × 4–6 | 2.5 min | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 4 × 4–6 | 2.5 min | |
| Barbell bench pressTechnique: Feet planted; lower the bar to the chest under control. Alternative: Dumbbell floor press | 2 × 6–10 | 2 min | |
| Seated cable rowTechnique: Chest up; pull with the elbows, not the hands. Alternative: Resistance-band row | 2 × 6–10 | 2 min | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 2 × 8–12 | 75 s | |
| Resistance-band curlTechnique: Stand on the band and curl without swinging the torso. Alternative: Negative chin-ups | 2 × 8–12 | 75 s | |
| Cable triceps pushdownTechnique: Elbows fixed at the sides; extend fully. Alternative: Overhead dumbbell triceps extension | 2 × 8–12 | 75 s |
Day 4: Lower B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell Romanian deadliftTechnique: Bar close to the body; lower until you feel the hamstrings stretch. Alternative: Single-leg dumbbell Romanian deadlift | 4 × 4–6 | 3 min | |
| Leg pressTechnique: Keep your lower back on the pad; do not lock the knees at the top. Alternative: Goblet squat | 3 × 6–10 | 2 min | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 3 × 6–10 | 2 min | |
| Machine leg curlTechnique: Curl without momentum and lower over 2–3 seconds. Alternative: Slider hamstring curl (towel on a smooth floor) | 2 × 8–12 | 75 s | |
| Machine calf raiseTechnique: One-second pause at the top and the bottom. Alternative: Dumbbell calf raise | 2 × 8–12 | 75 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 2 × 8–12 | 75 s |
Optional cardio
Wednesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace, Rowing machine.
Before you start. This is a general proposal, not medical advice. If you have an injury, pain, an illness, are pregnant or are under 18, check with a professional before you start. Sharp pain, dizziness or joint discomfort are reasons to stop. Muscle soreness the next day is normal.
Rest and rep ranges follow ACSM (2009). There are no invented loads: choose the weight by the stated reps in reserve (RIR).[2]
What to eat
Sample day high in energy and protein for four strength days: about 2,650 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,672kcal
Protein145g (22 %)
Carbs307g (46 %)
Fat97g (33 %)
At a body weight of 75 kg (just as an example), this is 1.9 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 90 g, Whole milk 300 g, Banana 118 g, Whole egg 100 g.
Lunch
Ground beef (93% lean) 150 g, White rice 350 g, Green bell pepper 120 g, Olive oil 13.5 g.
Snack
Greek yogurt, plain, whole milk 200 g, Walnuts 15 g, Apple (with skin) 182 g.
Dinner
Atlantic salmon (farmed) 150 g, Sweet potato 300 g, Spinach 100 g, Olive oil 4.5 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 90 g | 341 kcal | 11.8 g | 60.9 g | 5.9 g |
| Whole milk | 300 g | 183 kcal | 9.5 g | 14.4 g | 9.8 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Subtotal | 608 g | 784 kcal | 35.2 g | 103.4 g | 26.6 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Ground beef (93% lean)pan-broiled | 150 g | 273 kcal | 38.3 g | 0.1 g | 12.0 g |
| White ricecooked | 350 g | 455 kcal | 9.4 g | 98.6 g | 1.0 g |
| Green bell pepperraw | 120 g | 24 kcal | 1.0 g | 5.6 g | 0.2 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 634 g | 871 kcal | 48.8 g | 104.3 g | 26.7 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 200 g | 194 kcal | 18.0 g | 8.0 g | 10.0 g |
| Walnuts | 15 g | 98 kcal | 2.3 g | 2.1 g | 9.8 g |
| Apple (with skin)raw | 182 g | 95 kcal | 0.5 g | 25.1 g | 0.3 g |
| Subtotal | 397 g | 387 kcal | 20.8 g | 35.2 g | 20.1 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic salmon (farmed)cooked | 150 g | 309 kcal | 33.2 g | 0.0 g | 18.5 g |
| Sweet potatoraw | 300 g | 258 kcal | 4.7 g | 60.4 g | 0.2 g |
| Spinachraw | 100 g | 23 kcal | 2.9 g | 3.6 g | 0.4 g |
| Olive oil | 4.5 g | 40 kcal | 0.0 g | 0.0 g | 4.5 g |
| Subtotal | 555 g | 630 kcal | 40.7 g | 64.0 g | 23.6 g |
- With heavy training, do not cut calories without a clear reason: strength needs energy.
- Repeat a few well-made meals: rice, potato or sweet potato, a protein and a vegetable always work.
Work out your own energy with the energy calculator.
Illustrative example, not a personalized diet or medical advice: it does not replace a registered dietitian. Check with a professional if you have a medical condition or an eating disorder. Health notice
Beginner alternative
If you have never lifted with a barbell, start with three full-body days using machines and dumbbells. Move up to the four-day proposal when you have mastered the movements.
See the routine: 3 days, 45 min, gym
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Leg pressTechnique: Keep your lower back on the pad; do not lock the knees at the top. Alternative: Goblet squat | 3 × 6–10 | 90 s | |
| Machine chest pressTechnique: Set the seat so the handles line up with the chest. Alternative: Dumbbell floor press | 3 × 6–10 | 90 s | |
| Seated cable rowTechnique: Chest up; pull with the elbows, not the hands. Alternative: Resistance-band row | 3 × 6–10 | 2 min | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 8–10 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 2 × 8–10 | 90 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 10–12 | 60 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 3 × 6–10 | 90 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 3 × 6–10 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 6–10 | 2 min | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 8–10 | 90 s | |
| Machine chest pressTechnique: Set the seat so the handles line up with the chest. Alternative: Dumbbell floor press | 2 × 8–10 | 90 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 10–12 | 60 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Leg pressTechnique: Keep your lower back on the pad; do not lock the knees at the top. Alternative: Goblet squat | 3 × 6–10 | 90 s | |
| Seated cable rowTechnique: Chest up; pull with the elbows, not the hands. Alternative: Resistance-band row | 3 × 6–10 | 90 s | |
| Machine chest pressTechnique: Set the seat so the handles line up with the chest. Alternative: Dumbbell floor press | 3 × 6–10 | 2 min | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 2 × 8–10 | 90 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 8–10 | 90 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 10–12 | 60 s |
Optional cardio
Tuesday, Sunday, 20 to 30 min at a comfortable pace (you can speak in full sentences). Options: Brisk walk, Easy jog, Cycling, Stairs at a comfortable pace, Rowing machine.
Frequency and rest
- Four strength sessions a week and, if you want, one or two light cardio days in between.
- Long rests (about three minutes) on heavy sets: ACSM (2009) indicates 3 to 5 minutes for heavy loads at intermediate and advanced levels.[2]
- WHO recommends muscle-strengthening activities on at least two days a week: here you do four.[5]
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[6]
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Frequently asked questions
Is this All Might’s official routine?
No. The work publishes no routine for the character. It is an original zumbo proposal inspired by the idea of general strength; it is not affiliated with the work or its author.
Is it realistic to have his musculature?
No. It is an artwork exaggeration. A realistic goal is to improve your strength and body composition from your starting point.
What if I have an injury?
Talk to a health professional before you start. This profile is a general proposal, not a medical plan.
Sources (7)
- Wikipedia. “List of My Hero Academia characters”. Accessed October 17, 2026. en.wikipedia.org/wiki/List_of_My_Hero_Academia_characters
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy (April 2018)”. Accessed October 16, 2026. fdc.nal.usda.gov/
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
Date this page was reviewed: October 17, 2026. If you spot a mistake, let us know from the contact page.