Izuku Midoriya
My Hero Academia
Progressive strength baseCreator: Kohei Horikoshi
Izuku Midoriya, Deku, from My Hero Academia, begins the story without powers and prepares for about ten months before receiving his strength. This profile proposes a four-session upper/lower routine at home with gradual progression, designed to start from scratch.
- 4days a week
- 60min per session
- Dumbbells or bandsequipment
- Hypertrophygoal
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
- At the start of the story he has no Quirk (power) and is an ordinary boy.[1]
- He meets All Might at 14 and prepares for about ten months to prove his worth before receiving One For All.[1]
- The source consulted describes no specific physical regimen.[1]
- Critics describe him as earnest, kind and sometimes naive, and also analytical when sizing up situations.[1]
- Kōhei Horikoshi created him; the character comes from a 2008 one-shot and the series My Hero Academia began in 2014 in Weekly Shonen Jump.[1]
- The source consulted does not publish the character’s height, weight or measurements; that is why this profile does not use them.[1]
What we interpret
- His story is about gradual, consistent preparation, not a secret training method: a good model for someone starting out.
- Editorial hypothesis: four upper/lower sessions at home with progression in reps and weight fit the idea of months of preparation.
What we propose
Build strength and muscle with four upper/lower sessions of about 60 minutes at home, with gradual progression and light cardio.
- Sets use 6 to 12 reps with two in reserve; when you complete all sets, add a small number of reps or a little weight.
- Leave at least one day off between hard sessions and sleep seven hours or more: progress arrives during recovery.
- If you cannot do an exercise, use the alternative shown under each name in the routine.
Izuku Midoriya
My Hero Academia
One step a day.
Physical goal
- A base of general strength, with solid technique in the main exercises.
- A goal of months: consistency and small steps, not results in a week.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 4 days, upper and lower
Original proposal, not official: home equipment, hypertrophy, sessions of about 60 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Upper A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 3 × 6–10 | 90 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 3 × 6–10 | 90 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. Alternative: Pike push-up | 3 × 8–12 | 90 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 3 × 8–12 | 90 s | |
| Overhead dumbbell triceps extensionTechnique: Elbows pointing forward; lower behind the head. Alternative: Close-grip push-up | 3 × 10–15 | 60 s | |
| Resistance-band curlTechnique: Stand on the band and curl without swinging the torso. Alternative: Dumbbell biceps curl | 3 × 10–15 | 60 s | |
| Dumbbell rear delt flyTechnique: Hinge forward; open the arms without swinging. Alternative: Prone Y raise | 3 × 10–15 | 60 s |
Day 2: Lower A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bulgarian split squat (rear foot on a chair) | 3 × 6–10 | 90 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight single-leg Romanian deadlift | 3 × 8–12 | 90 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 3 × 8–12 | 90 s | |
| Dumbbell calf raiseTechnique: Rise slowly and lower to a full stretch. Alternative: Calf raise on a step | 3 × 10–15 | 60 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 3 × 10–15 | 60 s |
Day 3: Upper B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. Alternative: Pike push-up | 3 × 6–10 | 90 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 3 × 6–10 | 90 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Push-up | 3 × 8–12 | 90 s | |
| One-arm dumbbell rowTechnique: Flat back; pull toward the hip without twisting the torso. Alternative: Inverted row (low bar, rings or a very sturdy table) | 3 × 8–12 | 90 s | |
| Dumbbell lateral raiseTechnique: Lift to shoulder height with a slightly bent elbow. Alternative: Pike hold | 3 × 10–15 | 60 s | |
| Dumbbell biceps curlTechnique: Elbows close to the body; lower slowly. Alternative: Resistance-band curl | 3 × 10–15 | 60 s | |
| Overhead dumbbell triceps extensionTechnique: Elbows pointing forward; lower behind the head. Alternative: Close-grip push-up | 3 × 10–15 | 60 s |
Day 4: Lower B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Single-leg dumbbell Romanian deadliftTechnique: Keep the hips square; use a wall for balance if needed. Alternative: Bodyweight single-leg Romanian deadlift | 3 × 6–10 | 90 s | |
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bulgarian split squat (rear foot on a chair) | 3 × 8–12 | 90 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Single-leg glute bridge | 3 × 8–12 | 90 s | |
| Slider hamstring curl (towel on a smooth floor)Technique: Hips up; slide the heels out and return under control. | 3 × 10–15 | 60 s | |
| Dumbbell calf raiseTechnique: Rise slowly and lower to a full stretch. Alternative: Calf raise on a step | 3 × 10–15 | 60 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Hollow hold | 3 × 10–15 | 60 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.
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
Balanced sample day for training at home: about 2,500 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,491kcal
Protein130g (21 %)
Carbs341g (54 %)
Fat71g (25 %)
At a body weight of 75 kg (just as an example), this is 1.7 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 75 g, Reduced-fat milk (2%) 250 g, Strawberries 150 g, Walnuts 15 g.
Lunch
Lentils 300 g, Brown rice 200 g, Carrot 100 g, Olive oil 13.5 g, Whole egg 100 g.
Snack
Plain yogurt, nonfat 170 g, Pear 178 g, Whole-wheat sandwich bread 40 g.
Dinner
Ground beef (93% lean) 120 g, Pasta 250 g, Tomato sauce 150 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 75 g | 284 kcal | 9.9 g | 50.8 g | 4.9 g |
| Reduced-fat milk (2%) | 250 g | 125 kcal | 8.3 g | 12.0 g | 5.0 g |
| Strawberriesraw | 150 g | 48 kcal | 1.0 g | 11.5 g | 0.4 g |
| Walnuts | 15 g | 98 kcal | 2.3 g | 2.1 g | 9.8 g |
| Subtotal | 490 g | 555 kcal | 21.4 g | 76.4 g | 20.1 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Lentilsboiled | 300 g | 348 kcal | 27.1 g | 60.4 g | 1.1 g |
| Brown ricecooked | 200 g | 246 kcal | 5.5 g | 51.2 g | 1.9 g |
| Carrotraw | 100 g | 41 kcal | 0.9 g | 9.6 g | 0.2 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Whole egghard-boiled | 100 g | 155 kcal | 12.6 g | 1.1 g | 10.6 g |
| Subtotal | 714 g | 909 kcal | 46.1 g | 122.3 g | 27.4 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Plain yogurt, nonfat | 170 g | 95 kcal | 9.7 g | 13.1 g | 0.3 g |
| Pearraw | 178 g | 101 kcal | 0.6 g | 27.1 g | 0.2 g |
| Whole-wheat sandwich bread | 40 g | 101 kcal | 5.0 g | 17.1 g | 1.4 g |
| Subtotal | 388 g | 297 kcal | 15.4 g | 57.2 g | 2.0 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Ground beef (93% lean)pan-broiled | 120 g | 218 kcal | 30.7 g | 0.1 g | 9.6 g |
| Pastacooked | 250 g | 395 kcal | 14.5 g | 77.2 g | 2.3 g |
| Tomato saucecanned | 150 g | 36 kcal | 1.8 g | 8.0 g | 0.4 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 529 g | 729 kcal | 47.0 g | 85.2 g | 21.4 g |
- Spread protein over three or four meals. The reference range for people who strength-train is 1.4 to 2.0 g per kilogram of body weight per day.[4]
- Fat can make up 20% to 35% of energy; carbohydrates fill in the rest according to your hunger, performance and energy use.[5]
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 trained, do three full-body sessions with simple exercises and light weights, and build up calmly. When you have mastered the technique, move to the main proposal.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell Romanian deadliftTechnique: Hips back, neutral spine, dumbbells close to the legs. Alternative: Bodyweight good morning (hip hinge) | 2 × 12–15 | 45 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 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) | 2 × 10–12 | 60 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 10–12 | 60 s | |
| Resistance-band pulldownTechnique: Anchor the band overhead and pull to the chest with the elbows. | 2 × 10–12 | 60 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Goblet squatTechnique: Dumbbell held at the chest; elbows inside the knees at the bottom. Alternative: Bodyweight squat | 2 × 10–12 | 60 s | |
| Resistance-band rowTechnique: Drive the elbows back and squeeze the shoulder blades. Alternative: Inverted row (low bar, rings or a very sturdy table) | 2 × 10–12 | 60 s | |
| Dumbbell floor pressTechnique: Elbows touch the floor lightly before pressing. Alternative: Incline push-up | 2 × 10–12 | 60 s | |
| Dumbbell hip thrustTechnique: Upper back on a stable bench or sofa; chin tucked. Alternative: Glute bridge | 2 × 12–15 | 45 s | |
| Dumbbell overhead pressTechnique: Ribs down and dumbbells stacked over the shoulders at the top. | 2 × 12–15 | 45 s | |
| Pallof pressTechnique: Resist the torso rotation as you press the arms out. Alternative: Plank | 2 × 12–15 | 45 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.
Frequency and rest
- 4 strength sessions a week and 3 days off; use them to walk or move gently.
- WHO recommends muscle-strengthening activities for the major muscle groups on at least two days a week: this routine meets that.[6]
- Cardio is optional and goes on days off, at a pace where you can speak in full sentences; if you arrive tired to a strength session, cut it back.
- Sleep seven or more hours a night on a regular basis (AASM and SRS consensus for adults aged 18 to 60).[7]
- If fatigue builds up or you stall for several weeks, halve your sets for a week and build back up (editorial judgment).
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Frequently asked questions
Is this Izuku’s official routine?
No. The source consulted describes no specific training routine for the character. It is an original zumbo proposal inspired by their profile; it is not affiliated with the work or its creators.
How long until I notice results?
It depends on your starting point, sleep, food and consistency. Think in months, not weeks; what matters is that you can repeat the routine and add a little each time.
Can I do it without a gym?
Yes. The proposal uses home equipment (dumbbells or bands). If you have nothing, start with the beginner version and buy equipment later.
How much protein do I need?
For people who lift weights, the reference range is 1.4 to 2.0 g per kilogram of body weight per day (ISSN, 2017). If you have a medical condition, check with a professional before changing your diet.
Sources (7)
- Wikipedia. “Izuku Midoriya”. Accessed October 20, 2026. en.wikipedia.org/wiki/Izuku_Midoriya
- 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
- 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
- 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
Date this page was reviewed: October 20, 2026. If you spot a mistake, let us know from the contact page.