SAITAMA

One Punch Man

SAITAMA

Endurance MachineCaped Baldy Protocol7 days/wk

Physique

Lean, deceptively strong, low body fat

Lore Context

Saitama claims his absurd strength came from a daily routine he stuck to for three years — through sheer consistency, no shortcuts. The point is volume, frequency, and refusing to skip a day.

calisthenicsendurancedaily

Lore Notes

Trained for 3 years to lose all his hair — and gain god-tier strength.

Hates Wednesdays. That's supermarket sale day, and he refuses to skip the special.

Has never once broken a sweat in a real fight.

THE WEEKLY SPLIT

7 training days per week

Start session

Daily

THE HERO ROUTINE

Full body endurance, every single day

Push-ups▶ demo

Break into sub-sets if needed; finish all 100

Sets

Reps

100

Rest

as needed

Sit-ups▶ demo

Sets

Reps

100

Rest

as needed

Squats (bodyweight)▶ demo

Sets

Reps

100

Rest

as needed

Run▶ demo

Steady pace; outdoors if possible

Sets

Reps

10 km

Rest

—

Rules

DISCIPLINE CODE

Lifestyle constraints

No skipping▶ demo

The whole point of the regimen

Sets

Reps

days/week

Rest

Three meals a day▶ demo

Balanced, no extreme cuts

Sets

Reps

per day

Rest

—

Sleep▶ demo

Sets

Reps

8 hours

Rest

—

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.