Mirko
My Hero Academia
Leg powerCreator: Kohei Horikoshi
Mirko, from My Hero Academia, is a pro hero whose strength is in her legs. This profile uses that as a reason for a three-day routine with extra lower-body work and one power exercise.
- 3days a week
- 75min per session
- Gymequipment
- 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
- She is a pro hero with a tough, aggressive character.[1]
- Her Rabbit Quirk gives her superhuman leg strength, along with rabbit ears.[1]
- The source describes her as brash, fearless and independent, and she works alone.[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
- Her leg strength is a fictional power (a Quirk); no training reproduces it. What you can borrow is the focus on the lower body.
- Editorial hypothesis: three full-body days with an extra set of squats and lunges, and one explosive exercise at the start of the first session, fit that profile.
What we propose
Build leg muscle and power with three full-body sessions of about 75 minutes, with extra sets of squats and lunges.
- The first session starts with an explosive squat without a jump: 3 sets of 3 to 5 reps with generous rest and clean technique.
- The rest uses double progression (reps first, then weight) with two reps in reserve.
- If your knees bother you, tick “Go easy on my knees” or “No jumping” in the generator and the exercises will change.
Mirko
My Hero Academia
Legs first.
Physical goal
- Strong legs and hips with a balanced torso.
- Power to climb stairs, run or jump with control.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 3 days, full body
Original proposal, not official: gym, hypertrophy, sessions of about 75 min.
MTWTFSS
StrengthRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Fast squat (no jump)Technique: Lower under control and rise as fast as you can with good form. Alternative: Jump squat | 3 × 3–5 | 2 min | |
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 4 × 6–10 | 90 s | |
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 3 × 6–10 | 90 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 4 × 8–12 | 90 s | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 3 × 6–10 | 90 s | |
| Conventional deadliftTechnique: Push the floor away with the legs; bar close and neutral spine. Alternative: Single-leg dumbbell Romanian deadlift | 3 × 8–12 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 8–12 | 90 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 3 × 10–15 | 60 s |
Day 2: Full body 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 | 3 × 6–10 | 90 s | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 3 × 6–10 | 90 s | |
| Lat pulldownTechnique: Pull to the collarbone without leaning back. Alternative: Resistance-band pulldown | 3 × 6–10 | 90 s | |
| Dumbbell walking lungeTechnique: Long, even steps; keep the shoulders relaxed. Alternative: Reverse lunge | 4 × 8–12 | 90 s | |
| Dumbbell split squatTechnique: Torso upright; lower straight down. Alternative: Reverse lunge | 4 × 8–12 | 90 s | |
| Barbell bench pressTechnique: Feet planted; lower the bar to the chest under control. Alternative: Dumbbell floor press | 3 × 8–12 | 90 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 3 × 10–15 | 60 s | |
| Cable face pullTechnique: Rope at face height; pull the hands apart at the end. Alternative: Band face pull | 3 × 10–15 | 60 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Barbell back squatTechnique: Bar on the upper back, braced abs and a depth you can control. Alternative: Goblet squat | 4 × 6–10 | 90 s | |
| Barbell rowTechnique: Torso at about 45°, neutral spine, bar to the abdomen. Alternative: Resistance-band row | 3 × 6–10 | 90 s | |
| Dumbbell bench pressTechnique: Shoulder blades together and pinned to the bench. Alternative: Dumbbell floor press | 3 × 6–10 | 90 s | |
| Dumbbell walking lungeTechnique: Long, even steps; keep the shoulders relaxed. Alternative: Reverse lunge | 4 × 8–12 | 90 s | |
| Barbell hip thrustTechnique: Pause for a second at the top and keep the ribs down. Alternative: Dumbbell hip thrust | 3 × 8–12 | 90 s | |
| Barbell overhead pressTechnique: Glutes tight; move your head out of the bar path. Alternative: Dumbbell overhead press | 3 × 8–12 | 90 s | |
| Cable crunchTechnique: Round the torso, bringing the elbows toward the knees. Alternative: Pallof press | 3 × 10–15 | 60 s | |
| Dead hangTechnique: Active shoulders, no swinging. Alternative: Farmer carry | 3 × 30–40 s | 60 s |
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 with carbohydrates for long leg sessions: about 2,600 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,608kcal
Protein139g (21 %)
Carbs354g (54 %)
Fat73g (25 %)
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 250 g, Banana 118 g, Peanut butter 16 g.
Lunch
Beef top round, lean 120 g, Pasta 400 g, Tomato sauce 150 g, Olive oil 13.5 g.
Snack
Whole-wheat sandwich bread 96 g, Sliced turkey breast 60 g, Tomato 100 g.
Dinner
Atlantic salmon (farmed) 100 g, Sweet potato 300 g, Broccoli 150 g, Olive oil 9 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 | 250 g | 153 kcal | 7.9 g | 12.0 g | 8.1 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Peanut buttersalted | 16 g | 96 kcal | 3.6 g | 3.6 g | 8.2 g |
| Subtotal | 474 g | 694 kcal | 24.5 g | 103.5 g | 22.6 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Beef top round, leangrilled | 120 g | 194 kcal | 36.1 g | 0.0 g | 4.5 g |
| Pastacooked | 400 g | 632 kcal | 23.2 g | 123.4 g | 3.7 g |
| Tomato saucecanned | 150 g | 36 kcal | 1.8 g | 8.0 g | 0.4 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 684 g | 982 kcal | 61.1 g | 131.4 g | 22.2 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole-wheat sandwich bread | 96 g | 242 kcal | 12.0 g | 41.0 g | 3.4 g |
| Sliced turkey breast | 60 g | 64 kcal | 8.9 g | 1.3 g | 2.3 g |
| Tomatoraw | 100 g | 18 kcal | 0.9 g | 3.9 g | 0.2 g |
| Subtotal | 256 g | 324 kcal | 21.7 g | 46.2 g | 5.8 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic salmon (farmed)cooked | 100 g | 206 kcal | 22.1 g | 0.0 g | 12.4 g |
| Sweet potatobaked in skin | 300 g | 270 kcal | 6.0 g | 62.1 g | 0.4 g |
| Broccoliboiled | 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 559 g | 608 kcal | 31.7 g | 72.9 g | 22.4 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 are starting, do three full-body sessions at home with simple lunges and squats. When you have mastered the technique and have access to weights, move to the main proposal.
See the routine: 3 days, 45 min, home equipment
MTWTFSS
StrengthRest
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 |
Frequency and rest
- 3 strength sessions a week and 4 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]
- 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 Mirko’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.
Why so many leg sets?
Because the proposal adds an extra set of squats and lunges in every full-body session. The rest of the body is still worked three times a week.
Do I have to jump?
No. The power exercise is an explosive squat without a jump. If you prefer to avoid any impact, tick “No jumping” in the generator.
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. “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
- 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 17, 2026. If you spot a mistake, let us know from the contact page.