Last updated on August 6th, 2021 at 06:40 pm
I said it’s time for My Hero Academia villains this week, and I meant it!
We got started with Endeavor’s workout, so you may have misread what I meant when I said “villains”; but now it’s time for the All For One Workout!
And this one (paired with Endeavor) will lead us right into our Top 10 List for My Hero Academia inspired workouts.
I can already tell you that the All Might Workout and the Deku Workout will be topping the list!
If you love anime workouts, though, you can always head over to our Workout Database and check out all of our Anime Inspired Workout Routines!
All For One Stats:
Height: N/A
Weight: N/A
Real Name: Shigaraki
Hero/Villain Name: All For One
Powers: Yes
All For One is gigantic, but I couldn’t find any specific stats for him like I have for our other My Hero Academia characters.
Although he does remind me of a huge Darth Vader meets Bane kind of build…
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 Morales only 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.
Grab The Unofficial My Hero Academia Workout Booklet and Unleash Your Inner Hero!
All For One Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
The All For One Section:
As you know, our Academy is built to allow our SHJ Army to come in and transform into ANY of their goals (whether that be a ninja, a massive tank, or any other physique or style).
Count to that we have our SHJ Legacy Program that is built strictly around obtaining The Superhero Physique (what hundreds of thousands of members deem it as); and Endeavor is a little to big to fall into that range.
For this one you’re going to need to eat to bulk up!
We normally recommend a minimum of 500 calories over your BMR to start your bulk, but sometimes it can take a bit more.
Keep that in mind while training: you can’t gain mass without eating enough to GAIN!
Take The My Hero Academia Workout Placement Quiz Now!
All For One 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.
To get us started I should probably tell you just who All For One is.
We’re not dealing with jerk dad’s like Endeavor is to Shoto.
This time we’re dealing with the REAL villain.
Here’s what his Wiki Fandom tells us about him:
All For One, real name Shigaraki, was the true leader and benefactor of the League of Villains, the primary antagonist of the Hideout Raid Arc and the overarching antagonist of the series.
Once Japan’s most powerful villain and All Might’s arch-nemesis, his true motives are unclear and his true identity is unknown. His current goal is to raise Tomura to become his eventual successor.
So we’re going to be training like one of My Hero Academia’s most powerful villains…EVER!
We’ll talk about his powers and his Quirk some more (obviously), but first lets dive into his appearance.
His Wiki Fandom breaks it down as such:
After being mortally injured by All Might years ago, All For One’s face seems to be made entirely of scar tissue, extending from above his upper lip and covering his entire head and the back of his neck. As such, he has no visible nose, ears, hair or eyes, though the outlines of eye sockets can be seen. As a result of having no eyes, he cannot see properly, but “sees” by using an infrared vision Quirk and by sensing the directions of vibrations in the area around him, similar to echolocation. He has various tubes sticking out of his neck and jaw, presumably to help him with his breathing. There are small holes in the palms of his hands.
In flashbacks, he appears to have been an ordinary-looking man with short white hair. However, his face is not shown clearly. In later chapters, he is shown to be a man of strong, imposing features, although his eyes are shadowed. In another flashback, his face is shadowed, although one can make out his distinct features; he appears to have light-colored eyes and a cruel smile.
He has worn a plain, black suit in all of his appearances to date.
When All For One leaves his secret hideout, he wears a navy blue, skull-like gas mask with angular pipes at the top, a wide collar-like life-support system around his neck with multiple other pipes connecting the front and back.
Anyone thinking of cosplaying as All For One!?
That being said, along with All For One’s genius level intellect and his Quirk (All For One; which we’ll discuss in a second), some of his abilities are as follows:
- Immense Strength: All For One is extremely strong, being able to easily fend off All Might with his bare hands, especially since All Might has physical strength that was thought to be unrivaled.
- Immense Speed: All For One has incredible speed, as shown when he completely destroyed the League of Villains’ warehouse, defeated all the Pro Heroes that were there, and dealt significant damage to the surrounding area in a split second. He was also fast enough to react to All Might’s punches.
- Immense Durability: All For One possesses an inhuman amount of durability and resilience. Despite being in a decayed state with severe injuries, the Symbol of Evil could trade blows with All Might evenly, and unlike the latter, during the entirety of their second battle, he was never seen flinching or otherwise screaming from pain, proving that he could withstand the Symbol of Peace’s destructive blows with monstrous endurance. As further proof of this, he was able to survive All Might’s United States of Smash, though he was still knocked out.
- Enhanced Senses: Due to All For One being blind, his hearing improved immensely, as he is able to perceive his surroundings by sound. He can also sense vibrations in the air. An example of this was displayed when All For One quickly dispelled a flame attack from Endeavor, who had arrived in the scene with Edgeshot. However, this ability does have its limits, which is shown when he is placed in Tartarus: the lack of sound and vibrations leaves him completely blind to his surroundings.
As I mentioned when we started this week off with more MHA characters: it’s time to hit the weights again!
We had a ton of bodyweight workouts following the closure of gyms all over the world, which led us to releasing our free Ultimate Calisthenics Workout & Guide; but now it’s time to GROW again.
For Endeavor’s workout we revolved our training around a 5×5 style, but for this one we’ll switch it up and get more technical.
But first, before we get too far ahead of ourselves, we need to talk about his Quirk: All For One!
Here’s the definition from his Wiki Fandom:
All For One (Duplicate): All For One’s Quirk allows him to steal other people’s Quirks and use them as his own. He can combine his stolen Quirks to create compound attacks with devastating effects. All For One can also redistribute his stolen Quirks to other people.
Some time ago, his Quirk was duplicated by Doctor Garaki and the original version of it was given to Tomura, with All For One keeping the copied version.
And he has stolen A LOT of different Quirks.
So, as I hinted to: we’re going to be working on unlocking his immense strength, speed, and durability!
For this we’re going to take up Reverse Pyramid Training and really hit the weights, while also working on building speed and durability.
Think you can handle it?
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All For One Workout Routine
Training Volume:
5 days per week
Explanation:
We’re still going to be working with some heavy compound like we did for Endeavor, but this time instead of 5×5 training we’re going to be using reverse pyramid training combined with a PPL Split (push, pull, legs), and extra days devoted to speed and endurance work.
Reverse Pyramid Training:
For Reverse Pyramid Training you’re going to follow the same approach for your compound lifts each PPL Day and follow it up with Traditional Pyramid Training and Straight Sets.
Here’s how your training should look for RPT on this one:
Warm Up Sets:
5 x 60%
3 x 75%
1 x 90%
Working Sets:
4 x Max Effort
6 x 95%
8 x 85%
Want To Upgrade This Workout?
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All For One Workout: Sample Workout Schedule
Monday: Push Day: Bench and Overhead Press
Tuesday: Full Body, Core, Endurance and Villain Training
Wednesday: Pull Day: Deadlift and Biceps
Thursday: Full Body, Core, Endurance and Villain Training
Friday: Leg Day: Squats and Calves
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
All For One Workout: Push Day
Warm Up:
Get Warm
I prefer to do an incline treadmill walk 10-20 minutes.
Compounds:
Bench Press
Follow the RPT Training above.
Overhead Press
Follow the RPT Training above.
Accessory Work:
Incline Dumbbell Bench Press
3×12, 10, 8
Tricep Cable Pushdowns
3×12, 10, 8
Standing Incline DB Chest Flyes
3×10
Close Grip Bench
3×10
Weighted Dips
3×5
All For One Workout: Full Body, Core, Endurance and Villain Training V1
For this one I’m going to be giving you a mix of everything, including options.
You have a mandatory circuit and ab giant set to get through, but then you can decide to work on endurance, mixed martial arts or even parkour to get into your villainous shape.
Mandatory Circuit:
Complete 1 Round
25 Pull Ups
50 Kettlebell Swings
50 Push Ups
50 Deadlifts @135
50 V-Ups
50 Box Jumps
50 Clean and Press
50 Push Ups
25 Pull Ups
Giant Set Core Workout (Break Between Rounds, Not Sets):
Complete 3 Giant Sets
1 Minute Plank
25 Lying Leg Raises w/ Hip Thrust
20 Cable Crunches
15 Second Hollow Hold
Optional Parkour Training:
Optional Mixed Martial Arts Training:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Frank Grillo Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
All For One Workout: Pull Day
Warm Up:
Get Warm
I prefer to do an incline treadmill walk 10-20 minutes.
Compounds:
Deadlifts
Follow the RPT Training above.
Bent Over Rows
Follow the RPT Training above.
Accessory Work:
Preacher Curls
3×12, 10, 8
Cable Reverse Flyes
3×12, 10, 8
Chin Ups
3×10
Concentration Curls
3×10 each arm
Weighted Wide Grip Pull Ups
3×5
All For One Workout: Full Body, Core, Endurance and Villain Training V2
For this one I’m going to be giving you a mix of everything, including options.
You have a mandatory circuit and ab giant set to get through, but then you can decide to work on endurance, mixed martial arts or even parkour to get into your villainous shape.
Mandatory Circuit:
Complete 5 Rounds
40 Double Unders
30 Push Ups
20 Air Squats
10 Pull Ups
20 Dips
30 Jumping Lunges
40 Mountain Climbers
Giant Set Core Workout (Break Between Rounds, Not Sets):
Complete 3 Giant Sets
1 Minute Plank
25 Hanging Leg Raises
20 Sit Ups
15 Second L-Sit
Optional Parkour Training:
Optional Mixed Martial Arts Training:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Frank Grillo Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
All For One Workout: Leg Day
Warm Up:
Get Warm
I prefer to do an incline treadmill walk 10-20 minutes.
Compounds:
Back Squats
Follow the RPT Training above.
Bulgarian Split Squats
Follow the RPT Training above.
Accessory Work:
Leg Press
3×12, 10, 8
Weighted Lunges
3×12, 10, 8 each leg
Seated Calf Raises
3×10
Glute Bridges
3×10
Cable Pullthroughs
3×10
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