ENDEAVOR

My Hero Academia

ENDEAVOR

Plus Ultra CardioHellflame Conditioning6 days/wk

Physique

Inferno-fueled, lean, volcanic stamina

Lore Context

Endeavor's hellflame demands constant cooling — his cardiovascular and respiratory systems are tuned for sustained max output. Translation: brutal cardio, paired with heavy lifts to keep frame.

endurancepowerliftingrunning

Lore Notes

Stayed in the gym out of pure spite for 30 years to surpass All Might.

Real name is Enji Todoroki. He insists on the hero name.

Constantly burning calories just to NOT set everything in his proximity on fire.

THE WEEKLY SPLIT

6 training days per week

Start session

Day 1

LONG RUN

Aerobic base

Steady run▶ demo

Sets

Reps

12 km

Rest

—

Cooldown stretch▶ demo

Sets

Reps

10 min

Rest

—

Day 2

HEAVY LOWER

Strength

Back squat▶ demo

Sets

Reps

Rest

180s

Deadlift▶ demo

Sets

Reps

Rest

180s

Bulgarian split squat▶ demo

Sets

Reps

10/leg

Rest

90s

Day 3

THRESHOLD INTERVALS

Lactate tolerance

400m repeats▶ demo

Sets

Reps

Rest

90s

Plank▶ demo

Sets

Reps

60s

Rest

45s

Day 4

HEAVY UPPER

Strength

Bench press▶ demo

Sets

Reps

Rest

180s

Weighted pull-ups▶ demo

Sets

Reps

Rest

120s

Overhead press▶ demo

Sets

Reps

Rest

120s

Barbell row▶ demo

Sets

Reps

Rest

90s

Day 5

TEMPO RUN

Aerobic-anaerobic bridge

Tempo run▶ demo

Sustained hard pace, just below threshold

Sets

Reps

8 km

Rest

—

Core circuit▶ demo

Sets

Reps

60s/exercise

Rest

30s

Day 6

HILL POWER

Power-endurance

Hill sprints▶ demo

Sets

Reps

20s

Rest

90s

Burpees▶ demo

Sets

Reps

Rest

60s

WARMUP

Run before every session.

Easy cardio (jog, jump rope, bike)▶ demo

Gentle pace; raise core temp

Sets

Reps

5 min

Rest

—

World's greatest stretch▶ demo

Sets

Reps

5/side

Rest

—

Hip openers (90/90 + cossack)▶ demo

Sets

Reps

8/side

Rest

—

Banded shoulder dislocates▶ demo

Sets

Reps

Rest

—

Activation (glute bridge + scap pull)▶ demo

Sets

Reps

Rest

—

COOLDOWN

Run after every session.

Easy walk or pedal▶ demo

Sets

Reps

5 min

Rest

—

Static hamstring stretch▶ demo

Sets

Reps

30s/side

Rest

—

Pigeon pose▶ demo

Sets

Reps

30s/side

Rest

—

Doorway pec stretch▶ demo

Sets

Reps

30s/side

Rest

—

Box breathing (4-4-4-4)▶ demo

Sets

Reps

3 min

Rest

—

Train smart

Workouts are inspired by character lore, not a substitute for professional coaching. Warm up, scale loads to your level, and progress gradually. If anything hurts, stop.