Saitama
One-Punch Man
Bodyweight and runningCreator: ONE and Yusuke Murata
Saitama, from One-Punch Man, is famous for a daily routine of 100 push-ups, 100 sit-ups, 100 squats and a 10 km run. This profile explains what the work says, why we do not copy it as written, and offers a progressive four-day version.
- 4days a week
- 45min per session
- No equipmentequipment
- General fitnessgoal
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
- The story presents his daily routine: 100 push-ups, 100 sit-ups, 100 squats and a 10 km run.[1]
- According to the source, he also avoids air conditioning and heating to build mental toughness, and eats healthy food.[1]
- He trained for three years before the story begins.[1]
- His strength is his main power; his speed, stamina and durability are described as side effects of that strength.[1]
- ONE created him as a webcomic; Yusuke Murata illustrates the manga. The first chapter appeared in 2009 and the anime premiered in October 2015.[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
- The routine is a running gag and its effect is fictional: the story ties it to a superhuman strength that no real training produces. What you can borrow is the consistency.
- A hundred reps of three movements and a 10 km run every day is a very large load for a beginner: it calls for progression, rest and recovery. The WHO guideline puts the minimum for strength work at two days a week.
- Editorial hypothesis: keeping the four movements (push, core, squat and running) spread over four days, with volume that grows little by little, gives the idea of the routine without the risk of copying it as written.
What we propose
Build a base of bodyweight strength and endurance with four upper/lower sessions of about 45 minutes (push, core and squat work, among other exercises), plus easy-to-moderate running.
- Start with half of what you think you can do and add a little each week (one or two reps per set, or one more minute of running) instead of jumping to 100.
- On running days, go at a pace where you can speak in full sentences; if you feel joint or tendon pain, rest and lower the volume.
- One week in four, halve your sets to recover (editorial judgment).
- If you cannot do a full push-up yet, use the incline variant shown in the routine.
Saitama
One-Punch Man
Consistency, not shortcuts.
Physical goal
- Muscular endurance in the push muscles, core and legs, with an aerobic base.
- A goal of months: more reps per set and more minutes of running, not a hundred a day from day one.
- Compare your progress with your own starting point, not with a drawing.
Weekly routine: 4 days, upper and lower
Original proposal, not official: no equipment, general fitness, sessions of about 45 min, with optional cardio.
MTWTFSS
StrengthCardioRest
Day 1: Upper A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Push-upTechnique: Elbows about 45° from the torso and chest close to the floor. Alternative: Incline push-up | 3 × 8–12 | 90 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 3 × 8–12 | 90 s | |
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 2 × 10–15 | 60 s | |
| Incline close-grip push-upTechnique: Hands under the shoulders on a stable surface, elbows tucked. Alternative: Close-grip push-up | 2 × 12–15 | 45 s | |
| Prone Y raiseTechnique: Lying face down; lift the arms into a Y without arching the back. | 2 × 12–15 | 45 s |
Day 2: Lower A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bulgarian split squat (rear foot on a chair)Technique: Torso upright; lower straight down and drive through the front heel. Alternative: Bodyweight squat | 3 × 8–12 | 90 s | |
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. Alternative: Bodyweight single-leg Romanian deadlift | 2 × 10–15 | 60 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 2 × 10–15 | 60 s | |
| Calf raise on a stepTechnique: Full range with a pause at the top. | 2 × 12–15 | 45 s | |
| PlankTechnique: Body in one line; glutes and abs braced. Alternative: Hollow hold | 2 × 30–45 s | 45 s |
Day 3: Upper B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Pike push-upTechnique: Hips high and head between the arms on the way down. | 3 × 8–12 | 90 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 3 × 8–12 | 90 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Push-up | 2 × 10–15 | 60 s | |
| Pike holdTechnique: Push the floor away and hold without sinking the shoulders. | 2 × 30–45 s | 45 s | |
| Bench dipsTechnique: Lower only as far as the shoulder stays comfortable. Alternative: Close-grip push-up | 2 × 12–15 | 45 s |
Day 4: Lower B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight single-leg Romanian deadliftTechnique: Keep the hips square; use a wall for balance if needed. Alternative: Bodyweight good morning (hip hinge) | 3 × 8–12 | 90 s | |
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. Alternative: Bulgarian split squat (rear foot on a chair) | 2 × 10–15 | 60 s | |
| Glute bridgeTechnique: Drive through the heels and squeeze the glutes without over-arching the lower back. Alternative: Single-leg glute bridge | 2 × 10–15 | 60 s | |
| Slider hamstring curl (towel on a smooth floor)Technique: Hips up; slide the heels out and return under control. | 2 × 12–15 | 45 s | |
| Calf raise on a stepTechnique: Full range with a pause at the top. | 2 × 12–15 | 45 s | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Hollow hold | 2 × 12–15 | 45 s |
Optional cardio
Wednesday, Sunday, 30 to 40 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
Sample day with more carbohydrates for running days: about 2,300 kcal. It is an original proposal, not the character’s diet (the source consulted describes none).[3]
Energy2,279kcal
Protein133g (23 %)
Carbs280g (49 %)
Fat73g (28 %)
At a body weight of 75 kg (just as an example), this is 1.8 g of protein per kilogram; the reference range for people who strength-train is 1.4 to 2.0.[4]
Breakfast
Rolled oats 80 g, Reduced-fat milk (2%) 250 g, Banana 118 g, Almonds 15 g.
Lunch
Chicken breast (skinless) 150 g, White rice 250 g, Broccoli 150 g, Olive oil 13.5 g.
Snack
Greek yogurt, plain, whole milk 170 g, Apple (with skin) 182 g.
Dinner
Atlantic salmon (farmed) 130 g, Potato 300 g, Green beans 150 g, Olive oil 9 g.
See the macros of each meal
Breakfast
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oatsdry | 80 g | 303 kcal | 10.5 g | 54.2 g | 5.2 g |
| Reduced-fat milk (2%) | 250 g | 125 kcal | 8.3 g | 12.0 g | 5.0 g |
| Bananaraw | 118 g | 105 kcal | 1.3 g | 27.0 g | 0.4 g |
| Almondsraw | 15 g | 87 kcal | 3.2 g | 3.2 g | 7.5 g |
| Subtotal | 463 g | 620 kcal | 23.2 g | 96.3 g | 18.0 g |
Lunch
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast (skinless)roasted | 150 g | 248 kcal | 46.5 g | 0.0 g | 5.4 g |
| White ricecooked | 250 g | 325 kcal | 6.7 g | 70.4 g | 0.7 g |
| Broccoliboiled | 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| Olive oil | 13.5 g | 119 kcal | 0.0 g | 0.0 g | 13.5 g |
| Subtotal | 564 g | 744 kcal | 56.8 g | 81.2 g | 20.2 g |
Snack
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 170 g | 165 kcal | 15.3 g | 6.8 g | 8.5 g |
| Apple (with skin)raw | 182 g | 95 kcal | 0.5 g | 25.1 g | 0.3 g |
| Subtotal | 352 g | 260 kcal | 15.8 g | 31.9 g | 8.8 g |
Dinner
| Food | Amount | Energy | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Atlantic salmon (farmed)cooked | 130 g | 268 kcal | 28.7 g | 0.0 g | 16.1 g |
| Potatoboiled in skin | 300 g | 261 kcal | 5.6 g | 60.4 g | 0.3 g |
| Green beansraw | 150 g | 47 kcal | 2.7 g | 10.5 g | 0.3 g |
| Olive oil | 9 g | 80 kcal | 0.0 g | 0.0 g | 9.0 g |
| Subtotal | 589 g | 655 kcal | 37.1 g | 70.8 g | 25.7 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 cannot do ten push-ups in a row, start with three short sessions: incline push-ups, squats to a chair and brisk walking or an easy jog. When you complete all sets with good form, move to the main proposal.
See the routine: 3 days, 30 min, no equipment
MTWTFSS
StrengthCardioRest
Day 1: Full body A
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Knee push-up | 2 × 10–12 | 60 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 2 × 10–12 | 60 s | |
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. | 2 × 12–15 | 45 s | |
| Dead bugTechnique: Keep the lower back on the floor while extending opposite arm and leg. Alternative: Plank | 2 × 12–15 | 45 s |
Day 2: Full body B
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight good morning (hip hinge)Technique: Hands behind the head, soft knees, hips back with a neutral spine. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Knee push-up | 2 × 10–12 | 60 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 2 × 10–12 | 60 s | |
| Step-upTechnique: Drive with the top leg; lower under control. Alternative: Reverse lunge | 2 × 12–15 | 45 s | |
| Wall push-upTechnique: Body in one line; the farther from the wall, the harder. Alternative: Knee push-up | 2 × 12–15 | 45 s |
Day 3: Full body C
| Exercise | Sets | Rest | Done |
|---|---|---|---|
| Bodyweight squatTechnique: Feet shoulder-width, chest up, knees tracking over the feet. | 2 × 10–12 | 60 s | |
| Inverted row (low bar, rings or a very sturdy table)Technique: Body in one line, chest to the bar. Make sure the support holds your weight. | 2 × 10–12 | 60 s | |
| Incline push-upTechnique: Body in one line; the higher the support, the easier. Alternative: Wall push-up | 2 × 10–12 | 60 s | |
| Glute bridgeTechnique: Drive through the heels and squeeze the glutes without over-arching the lower back. | 2 × 12–15 | 45 s | |
| Knee push-upTechnique: Straight line from knees to head; lower the chest under control. Alternative: Wall push-up | 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 Saitama’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.
Does the 100 push-ups, 100 sit-ups, 100 squats and 10 km routine work?
It depends on what you mean by “work”. High bodyweight volume can improve endurance if you build it up gradually, but to gain strength or muscle you have to raise the demand over time. Do not expect cartoon results, and do not start it all at once.
Can I train every day like him?
We do not recommend it as a starting point. WHO asks for at least two days of strength work a week and the ACSM progression models for beginners use two to three full-body sessions a week: the body adapts during rest. Start with three or four days and keep days off.
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. “Saitama (One-Punch Man)”. Accessed October 20, 2026. en.wikipedia.org/wiki/Saitama_(One-Punch_Man)
- 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.