Deku Workout Routine: Train like Izuku Midoriya from My Hero Academia

Last updated on December 26th, 2021 at 12:22 pm

New season of My Hero Academia comes out this weekend and it’s time for some more characters to hit SHJ.

The only character we’ve seen this far is All Might, but we’re ready to aim to pass!

If you don’t know who Deku is, we’re talking about Izuku Midoriya, and that means you should probably go watch the show!

Okay, but on a serious note, we saw All Might who uses his Quirk One For All, and now we’re going to see Deku who he passed down that quirk to after Deku was actually born without a Quirk!

Sounds like a success story being built to me.

But, for this one we won’t just straight to the One For All powers, and we’ll try to work our way up to it!

More on that later.

Deku Stats:

Height: 5’5 1/4

Weight: N/A

Real Name: Izuku Midoriya

Powers: (Quirk) Yes

Well, the ironic part about this is that his height is so precise but then we don’t have a weight.

We’ll chalk it up as the fact that his weight is ever-changing.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Moralesonly an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Deku Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Need Help Choosing The Best My Hero Academia Inspired Workout?
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Deku Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Deku’s, powers and/or abilities.

So I already spoiled some of Izuku’s powers, but we’re still going to jump over to his Wiki page to analyze them some more for this workout.

Here’s what we’re working with:

Izuku’s greatest asset prior to receiving his Quirk was his vast knowledge of fundamental hero skills and tactics. Izuku studied pro heroes for years and is able to apply that knowledge during crisis situations in a practical manner. His immense bravery and desire to become a hero was also a key factor greatly in helping his ability to protect himself and others. Before gaining his Quirk from All Might, he took on the Sludge Villain and rescued Katsuki Bakugo because of his boldness and applications of heroic skills.

Having been trained by All Might for 10 months in order to get his body physically ready to inherit One For All, he gained a muscular physique that allows him to perform at parameters higher than that of an average student outside U.A.’s hero course. After inheriting One For All from All Might, he was granted the ability to harness a stockpile of powerful energy. He could move faster than the eye can see and take down an enormous villain bot in a single punch. However, the physical backlash prevented Izuku from being able to fight properly or compete with his peers on an even playing field. Even so, he still possessed impressive physical durability, and his drive allowed him to withstand the drawbacks of One For All. Izuku’s heroic traits, combined with his usage of One For All earns him 7th place in the U.A. Entrance Exam, having scored the most rescue points out any other applicant.

Okay and now let’s zoom in on something specific from there:

Having been trained by All Might for 10 months in order to get his body physically ready to inherit One For All, he gained a muscular physique that allows him to perform at parameters higher than that of an average student outside U.A.’s hero course.

That’s what you need to know.

Because that’s what we’re doing.

We’re going to be training to get ready to inherent One For All, which means we’re going to be hitting calisthenics and the weights.

BUT, we’re also going to be looking to be ready, and Aim To Pass, in less than 10 months, so this one might be pretty intense.

Especially considering we won’t actually have to utilize One For All….

Although I want you to feel like it has kicked in!

You ready?

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Deku Workout

Training Volume:

5+ days per week

Explanation:

We’re going to be training with weights, calisthenics and circuits 5 days a week, but I’ll also be giving you the option to work on your endurance as well if you’d like to add an extra day of long distance running to the training.

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Deku Workout: Workout Schedule

Monday: Push Day Strength and Blowout Circuit

Tuesday: Calisthenics, Parkour and Blowout Circuit

Wednesday: Pull Day Strength and Blowout Circuit

Thursday: Calisthenics, Parkour and Blowout Circuit

Friday: Leg Day Strength and Blowout Circuit

Saturday: Optional Long Distance Run (3-5 miles)

Sunday: Rest Day

Deku Workout Routine: Push Day Strength and Blowout Circuit

Warm Up:

5 Minute Walk

10 Minutes of HIIT Sprints

5 Minute Walk

Compound Strength:

Barbell Bench Press

5×5

Seated DB Overhead Press

5×5

Accessory:

Close Grip Bench

4×10,8,5,3

Cable Front Raises

3×10 each arm

Cable Chest Flyes

3×10

Blowout Circuit:

5 Rounds w/ 60 Second Break In Between Rounds:

25 Kettlebell Swings

20 One Arm DB Snatch (10 Each Arm)

15 Push Ups

10 Second Battle Ropes

Deku Workout Routine: Calisthenics, Parkour and Blowout Circuit

Warm Up:

1 Mile Jog

Calisthenics Warm Up:

Push Ups

3×25

Air Squats

3×20

Dips

3×15

Pull Ups

3×10

Calisthenics Blowout:

3 Rounds:

20 Push Ups

15 Triangle Push Ups

20 Wide Push Ups

10 Clap or Off The Ground Push Ups

20 Second Straight Arm Plank

5 Burpees

Core Blast:

3 Rounds:

25 Sit Ups

25 Lying Leg Raises

25 Flutter Kicks

25 Second Plank

Parkour:

Utilize basic training from Academy member Felix’s Nightrunner Parkour Program (Skip the Calisthenics Portion)

Deku Workout Routine: Pull Day Strength and Blowout Circuit

Warm Up:

5 Minute Walk

10 Minutes of HIIT Sprints

5 Minute Walk

Compound Strength:

Barbell Deadlift

5×5

Barbell Bent Over Rows

5×5

Accessory:

Pulldown Machine (Hammer Strength)

4×10,8,5,3

Concentration Curls

3×10 each arm

Hammer Curls w/ Cable Rope

3×10

Blowout Circuit:

5 Rounds w/ 60 Second Break In Between Rounds:

25 One Arm KB Deadlift

20 Bent Over DB Row (10 Each Arm)

15 DB Lat Spreads

10 Chin Ups

Deku Workout Routine: Calisthenics, Parkour and Blowout Circuit

Warm Up:

1 Mile Jog

Calisthenics Warm Up:

Push Ups

3×25

Air Squats

3×20

Dips

3×15

Pull Ups

3×10

Calisthenics Blowout:

3 Rounds:

20 Mountain Climbers

15 Dips

20 Box Jumps

10 Pull Ups

20 Second Side Plank Each Side

5 Jump Squats

Core Blast:

3 Rounds:

25 Sit Ups w/ Twist

26 Lying Leg Raises (13 each side)

25 Flutter Kicks

25 Second Plank

Parkour:

Utilize basic training from Academy member Felix’s Nightrunner Parkour Program (Skip the Calisthenics Portion)

Deku Workout Routine: Leg Day Strength and Blowout Circuit

Warm Up:

5 Minute Walk

10 Minutes of HIIT Sprints

5 Minute Walk

Compound Strength:

Back Squat

5×5

Leg Press

4×10

Accessory:

Calf Raise on Leg press

4×10

Dip Machine Leg Pushdown

3×10 each leg

Glute Bridges w/ Barbell

3×10

Blowout Circuit:

5 Rounds w/ 60 Second Break In Between Rounds:

25 Cable Pullthroughs

20 Weighted Lunges (10 Each Leg)

15 Box Jumps

10 Meter Farmers Carry

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