One Punch Man Workout Routine Review – Is the Saitama Workout Good?

The One Punch Man Workout Routine
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The One Punch Man workout routine (also known as the Saitama workout routine) is a quality workout program, but it’s not for everyone.

If you are familiar enough with “One Punch Man” to search for the “One Punch Man Workout Routine, you probably already know a lot about the character. However, you still might fully understand whether or not the One Punch Man Workout Routine is a good workout program or not, and that’s where I come in to help you!

As many of you know, the One Punch Man Workout Routine is the workout routine of the Japanese superhuman (anime character), Saitama. Saitama was originally just an ordinary man, who one day realized his strength and set a goal of being the world’s strongest man.

So, he began his journey towards that goal; with no special powers or abilities.

When he started, people considered him as a joke. Despite what people thought about him, he never quit. He worked, and worked, and worked. Although he used to be an ordinary man, through consistency and hard work, he managed to become the world’s strongest man!

When he was able to achieve his goal, people started following him as well as his workout program (the Saitama workout routine).

Although he used to be an ordinary man, through consistency and hard work, he managed to become the world’s strongest man! Saitama became so-strong that he used to knock out his opponent in only a single punch, which is how he earned the name “One Punch Man.”

Saitama used to follow one simple, yet, special workout which made him this strong and well-conditioned.

However, the question remains, is the Saitama workout routine a good workout for you to follow?

Keep reading below to check out the One Punch Man Workout Routine which was created and used by Saitama and learn whether it is right for you or not!

What is the One Punch Man Workout Routine?

The One Punch Man Exercise Routine

As the info-graphic above describes, the One Punch Man Workout Routine is:

  1. 100 Push-ups
  2. 100 Crunches
  3. 100 Squat
  4. 10 Kilometers Running

This is the total workout that One Punch Man followed, but the most important thing about this workout is that you have to follow it consistently.

As you can see, this is not necessarily a difficult workout to complete. In my opinion, the most difficult part of the workout is running 10 kilometers.

So, if you want to follow this workout routine, you want to minimize the number of rest days that you take, and you want to keep track of how long it takes you to complete the workout each time.

If try to do this workout routine every day without any rest, you will notice that you can quickly improve your strength, conditioning, appearance, and physical health with the One Punch Man Workout Routine.

If you are new to physical exercise and want to use the One Punch Man workout routine as your first workout program ever, I don’t suggest using the values provided in the original One Punch Man Workout Routine to begin with.

Depending on your fitness level, you should start with 10-25 push-ups, crunches, and squats, and begin with 1-2 kilometers of running per day. If you start with a more manageable amount of training, you will remain healthier and not risk injuring yourself in the process of becoming fit. Becoming tired or fatigued can lead to injuries, which will obviously slow down your ability to get in the best shape of your life.

According to a study published by The Department of Physical Medicine and Rehabilitation, Harvard Medical School,

“Muscle fatigue is a complex, multifactorial process. The causes of fatigue are classified as central, including brain and spinal cord mechanisms, and peripheral including peripheral nerve, neuromuscular junction, sarcolemma, excitation-contraction coupling, energy supply, and force generation mechanisms. Muscle injury, particularly muscle strain, has been linked to fatigue.”

However, if you continuously track how long it takes you to complete this workout routine and do it often, within only a few weeks you will notice many significant changes in your body and health, especially once you start having a command of this workout routine.

Your stamina, cardiovascular health, endurance, and core strength will all improve, and you will certainly have a more toned body.

Check out these additional benefits of doing the One Punch Man Workout Routine!

Advantages of the One Punch Man Workout Routine

The One Punch Man Workout Routine (which includes push-ups, squats, and crunches) helps you with improving the three main areas of your body.

The push-ups stimulate nearly all the muscles of your upper body and core, the crunches specifically help in targeting your core more, and squats develop your lower body and core as well. Lastly, the 10 kilometers of running helps with building your stamina improving your cardiovascular fitness.

As you can see, the One Punch Man Workout routine is a complete workout in itself, and it helps you work all the necessary muscles in your body.

This workout routine consists of only bodyweight exercises, but it can still help you develop a lot of lean muscle mass. If you are looking to lose weight, using this workout routine to help you lose weight is a great idea because it focuses on bodyweight strength.

According to a study published in ACSM’s Health & Fitness Journal on the effects of bodyweight-only circuit training (such as the Saitama Workout Routine),

“HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise. The practicality and accessibility of HICT using body weight as resistance makes this exercise program a viable option for the masses.”

Through this workout routine, you will develop a lean and toned physique.

However, there are some disadvantages to this workout routine as well. Although there are many reasons to do the One Punch Man Workout Routine, there are a few reasons you might want to avoid it.

Disadvantages of the Saitama Workout Routine

Although the Saitama Workout Routine is an amazing workout program, it does have some downsides too.

For example, although you will develop some lean muscle mass, if your goal is to build extreme amounts of muscle mass then this workout is not going to work for you. However, you are surely going to see the changes that this workout will provide for your body, which is why you will love it unless you are not focusing on building extreme amounts of muscle.

Furthermore, one of the more specific disadvantages is that this workout routine lacks in pulling movements. If the One Punch Man Workout Routine included the pull-up movement in it, then it would be a complete workout in itself.

That’s why, I would recommend that if you could afford a pull-up bar or already have one, then you must add some additional pullups to your One Punch Man Workout Routine.

Another disadvantage is that you do not work on muscle or joint stability, and there is a chance you will reach a plateau because you are only doing a few exercises. However, these exercises are some of the best you can do if you only want to try a simple routine, which is why the One Punch Man Workout Routine is an excellent option for many people!

What Equipment Do You Need for the One Punch Man Workout?

Although you only need your bodyweight for all the exercises in the One Punch Man Workout Routine, that doesn’t necessarily mean that you can’t use a few pieces of fitness gear to get the most out of your training sessions.

In my opinion, the most important types of fitness gear that you could need for this workout routine are:

  • Running Shoes
  • Yoga Mat
  • Pull-Up Bar (Optional)
  • Kettlebell (Optional)

The reason I have also added the kettlebell into the list of necessary fitness gear is that if you improve on your strength on the squats quickly, you can feel free to use a kettlebell and do goblet squats instead of bodyweight squats.

Lastly, if you’re doing the Saitama Workout Routine, you might want to get a Saitama workout shirt! Okay, it’s not necessary. But seriously, I thought this Saitama workout shirt was perfect for you when you take on the Saitama Workout Routine:

The One Punch Man Diet & Supplements

Saitama Workout Routine

If you truly want to get the most out of your efforts during your time with the Saitama Workout Routine, you want to make sure you are eating a proper diet. Considering the intensity of this workout program, I suggest modeling your diet after elite or professional athletes. According to one study published in the Journal of the Romanian Sports Medicine Society,

“Nutrition significantly influences athletic performance. A specific nutritional strategy should be adopted by
the athlete before, during and after training and competition to maximise mental and physical performance. “

Personally, as a professional basketball player, I suggest a balanced diet consisting of whole foods, proper supplements, and the right superfoods powders to fill in any nutrition gaps.

I strongly suggest you consume as many vegan protein sources as possible since they are generally well-balanced and high in both protein, slow-digesting carbohydrates, and healthy dietary fats.

Furthermore, I strongly suggest staying away from fast food or processed foods which contain many preservatives, simple sugars, and other nasty ingredients. According to a research study published in Trends in Food Science & Technology,

“Whole foods such as whole grains as well as skins and processing by-products of foods often serve as a concentrated source of components with health beneficial effects. In most cases, processing negatively affects the bioactive components of functional foods and nutraceuticals. Therefore, minimally processed products better serve the health conscious consumers.”

Along with a  proper diet, using the right supplements can significantly improve your results from the Saitama Workout Program. Here are a few of the supplements I believe can make the most impact for you!

Your Super Superfoods Powders

the One Punch Man Diet

Although there are many dietary supplements that can assist you while you progress through the Saitama Routine, my main suggestion is for you to try Your Super powders. The superfood powders from Your Super contain incredible micronutrients and additional health benefits that are better than any other products you will ever purchase (in my honest opinion).

A few of their most popular superfood powders are

  • Forever Beautiful
  • Energy Bomb
  • Super Green
  • Power Matcha
  • Chocolate Lover
  • Skinny Protein
  • Magic Mushrooms
  • Mellow Yellow
  • Muscle Power
  • Chocolate Protein

If you want to use some of the Your Super powders, a good bundle to start out with is this one which contains each of their vegan protein powders:

If you decide you would like to order through their website instead of Amazon, you can use my Your Super Coupon Code AdamKemp to take 15% off your order.

To learn more about each product individually, check out my Your Super Review.

Citrulline Malate

Citrulline Malate is an amino acid that improves blood flow throughout your body, enables you to exercise longer, and improves your ability to recover after exercise. In my opinion, it is one of the most important supplements for anyone on a consistent resistance training program, and one of the best supplements for weight loss and muscle mass gaining. According to a study published in The Journal of Strength and Conditioning Research,

“our results suggest that citrulline malate supplementation may be beneficial in improving exercise performance during lower-body multiple-bout resistance exercise in advanced resistance-trained men.”

Furthermore, another study published in The Journal of Strength and Conditioning Research stated that,

“We conclude that the use of CM might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post-exercise muscle soreness. Thus, athletes undergoing intensive preparation involving a high level of training or in competitive events might profit from CM.”

Personally, I take 3-6 grams of citrulline malate before each training session. If you would like to try this supplement to see if it helps you during the Saitama workout, in my opinion, the best citrulline malate supplement is:

PrimaForce L-Citrulline Malate Powder, Unflavored Pre Workout Supplement, 200 grams - Boosts Energy, Aids Recovery, Enhances Strength Performance – Vegan, Non-GMO
  • Five Star Quality: Lab-tested for potency and purity. We use only high quality ingredients that are...
  • ENHANCES STRENGTH PERFORMANCE: Enables you to exercise longer and harder by removing ammonia from...
  • IMPROVES MUSCLE RECOVERY: Helps your muscles recover after a hard and intense workout.

Branch Chain Amino Acids (BCAAs)

BCAAs are a group of three essential amino acids (leucine, isoleucine, valine) that are absorbed significantly quicker by the body. According to a research study published by The Journal of Nutrition,

“BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sports.”

Drinking a mixture of citrulline malate and BCAAs before training is an excellent way to help limit muscular fatigue and improve your ability to complete the One Punch Man Workout Routine. Personally, I prefer to drink 5-10g of BCAAs before any weightlifting session or basketball practice.

There are numerous BCAA supplements on the market, however, I believe the best BCAA supplement for the Saitama workout routine is Scivation Xtend:

XTEND Original BCAA Powder Knockout Fruit Punch | Sugar Free Post Workout Muscle Recovery Drink with Amino Acids | 7g BCAAs for Men & Women | 30 Servings
41,768 Reviews
XTEND Original BCAA Powder Knockout Fruit Punch | Sugar Free Post Workout Muscle Recovery Drink with Amino Acids | 7g BCAAs for Men & Women | 30 Servings
  • XTEND BCAA POWDER FOR MEN & WOMEN - The World's #1 BCAA Brand has been perfecting recovery since...
  • SUGAR-FREE BRANCHED CHAIN AMINO ACIDS - Zero sugar, zero calories, and zero carbs in every delicious...
  • IMPROVE RECOVERY & HYDRATION - Consume a minimum of 14 grams of BCAAs per day - before, during, and...
  • TESTED & TRUSTED BY THIRD PARTIES - Proudly NSF Contents Tested & Certified and Informed-Choice...
  • DELICIOUS FLAVORS UNLIKE ANYTHING ON THE MARKET - Mango Madness, Rainbow Sherbet, Blue Raspberry...

Another great option is RSP Nutrition Amino Lean.


If you are going to do the Saitama Workout Routine every day as you should to get the best results, there is a chance that you will deal with inflammation in your joints from all the exercise. Fortunately, taking a turmeric supplement is a simple way to reduce inflammation of your joints, and improve your overall health in a variety of additional ways.

According to one study published on the medicinal health benefits of turmeric,

“turmeric is used as an herbal medicine for rheumatoid arthritis, chronic anterior uveitis, conjunctivitis, skin cancer, small pox, chicken pox, wound healing, urinary tract infections, and liver ailments. It is also used for digestive disorders; to reduce flatus, jaundice, menstrual difficulties, and colic; for abdominal pain and distension; and for dyspeptic conditions including loss of appetite, postprandial feelings of fullness, and liver and gallbladder complaints. It has anti-inflammatory, choleretic, antimicrobial, and carminative actions”

If you would like to try a turmeric supplement, I suggest:

Sustain Turmeric Curcumin, Boswellia & Ginger with BioPerine | Pain Relief, Joint Support, Anti-Inflammatory, Antioxidant Supplement with 95% Standardized Curcuminoids - 60 Vegan Capsules
  • FULL BODY BENEFITS - Our powerful, all-natural formula of curcumin, boswellia and ginger acts to...
  • A BETTER BLEND - Studies have shown that the combined effect of Sustain’s unique ingredients...
  • PREMIUM POTENCY - Sustain uses BioPerine black pepper extract to allow for maximum absorption,...
  • MADE IN THE USA - All Nuvana products are lab-tested & produced in a state-of-the-art facility...
  • A BRAND YOU CAN TRUST - At Nuvana, we proudly stand behind the safety and efficacy of our products....


One final supplement that can be especially useful for anyone doing the One Punch Man Workout Program is L-Carnitine. L-Carnitine is a specific amino acid that is useful for cellular metabolism and the transport of fatty acids from your cells.

Furthermore, L-Carnitine also assists with overall energy metabolism, which is why it can both improve your performance and your physique. According to a study published in Nutrition,

“there is evidence for a beneficial effect of l-carnitine supplementation in training, competition, and recovery from strenuous exercise and in regenerative athletics.”

I try to take between 500mg and 1g of  L-Carnitine before training sessions. If you would like to try this supplement, I believe the best L-Carnitine supplement is:

NOW Supplements, L-Carnitine 1,000 mg, Purest Form, Amino Acid, Fitness Support*, 100 Tablets
  • OFFERS FITNESS SUPPORT*: NOW L-Carnitine 1,000 mg tablets are the purest form, clinically tested,...
  • BOOSTS CELLULAR ENERGY* AND TRANSPORTS FATTY ACIDS*: L-Carnitine is a non-essential amino acid that...
  • CLASSIFICATIONS/CERTIFICATIONS: Non-GMO, Kosher, Soy Free, Vegan/Vegetarian
  • GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing...
  • Packaged in the USA by a family owned and operated company since 1968

Concluding Thoughts – Is the Saitama Workout Routine Good?

Although the Saitama workout program is not the most difficult program ever, it is a great workout routine that can definitely help you get in shape.

Overall, the Saitama workout routine is a good workout routine, but it is not the best for people who are already in good shape.

If you are interested in more intense training programs, feel free to check out my online fitness consultant services.

Doing the One Punch Man Workout is a great way to stay healthy while doing an enjoyable workout routine. However, you can definitely master this workout program after a short amount of time!


Adam Kemp
Hello! My name is Adam Kemp. I am a professional basketball player and an ISSA Certified Personal Trainer. In 2014 I graduated from Marist College with a B.A. in Communications, and in 2022 I completed my Master's of Science in Nutrition Education at American University. Additionally, for the last eight years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer. The health and fitness tips you can find throughout the articles I have written include information I have learned throughout my basketball career, academic studies, and my own personal research. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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