Monkey D. Luffy Workout Routine: Train like Luffy from One Piece

Last updated on September 4th, 2024 at 04:44 pm

Did I mention The SHJ Army is in love with our Anime Inspired Workout Routines!

We recently we added our Top Ten My Hero Academia Workouts and Top Ten Dragon Ball Z Workouts to our list of workout listicles.

But now it’s time for some One Piece with this new Luffy Workout Routine!

For all our anime super-fans we even saw Gon’s Workout from Hunter X Hunter and Natsu Dragneel’s Workout from Fairly Fail recently as well!

Similar to our popular Avatar Workouts (like Aang’s Workout and Korra’s Workout being followed up recently with more), One Piece was also recently topping the charts on Netflix, so it’s definitely time for this update!

Which also means you should expect to see another One Piece character this week to compliment Luffy!

Luffy Stats:

Height: 5’9

Weight: 141 lbs.

Real Name: Monkey D. Luffy

Powers: Yes

Anime: One Piece

Luffy rocks a lean and toned build, and his stats are a good representation of that as well.

While he may be considered below average height, he also does not weigh much!

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.

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Luffy 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.

Need Help Choosing The Best One Piece Inspired Workout?
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Luffy 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 start, like we’ve been doing for many of our new anime workouts, we’ll talk about a bit of a biography for Luffy.

This is what his Wiki Fandom has to tell us:

Monkey D. Luffy, also known as “Straw Hat Luffy” and commonly as “Straw Hat”, is the main protagonist of the manga and anime, One Piece. He is the founder and captain of the increasingly infamous and powerful Straw Hat Pirates, as well as one of its top three fighters. His lifelong dream is to become the Pirate King by finding the legendary treasure left behind by the late Gol D. Roger. He believes that being Pirate King means having the most freedom in the world.

Luffy is the son of the Revolutionary leader Monkey D. Dragon, the grandson of the Marine hero Monkey D. Garp, the sworn brother of late “Fire Fist” Portgas D. Ace and Revolutionary Chief-of-Staff Sabo, and the foster son of Curly Dadan.

Luffy has gone up against many of the global powers around him, starting with fighting the most powerful pirates in the East Blue and moving to clashes against the Marines, Shichibukai, World Nobles, and Yonko in the Grand Line; he has emerged victorious in the majority of these battles. Luffy’s accomplishments and heritage have caused him to be labeled as a “Dangerous Future Element”, earning the wrath of Fleet Admiral Sakazuki, the Marine Headquarters and even the World Government. Luffy also has a penchant for attracting followers and is currently the unofficial leader of the Straw Hat Grand Fleet, consisting of seven pirate crews who will aid him whenever he wishes. After learning of this and his exploits against the Big Mom Pirates, the press has labeled him the “Fifth Emperor of the Sea”, though many prominent figures consider this to be exaggerated.

On top of being awesome, Luffy is also really strong (in regards to his overall powers).

Rather than give us a full broken down list type runner for his powers (like we’re used to seeing), Luffy’s Wiki actually breaks them down in meaty paragraphs for us.

First on the list is Luffy’s overall strength!

His Wiki describes that as such:

Despite his relatively small physical stature compared to most of the world’s powerful fighters, Luffy has developed significant physical strength to match them. His grandfather Garp used harsh and unorthodox training methods such as leaving him alone in the wilderness as a young child to grow stronger, as well as several years of further rigorous training in the extremely harsh environment in Mt. Colubo and Rusukaina. A notable example of this strength was on Dressrosa when he used his foot to block a stomp by Donquixote Doflamingo, a man nearly twice his height with immense physical power of his own, without any leverage. Earlier that day, he had effortlessly flipped over the massive gladiator Spartan, defeating him. In Skypiea, he was capable of moving around during his fight against Enel despite having a massive golden ball molded around his hand, and even climbed up a massive beanstalk with it. When caught between two large brick buildings in Water 7, he was eventually able to push them down to free himself.

Luffy has utilized his Devil Fruit Gears to tremendously increase his physical strength and subdue powerful opponents like Blueno, Rob Lucci, and Donquixote Doflamingo. He took out a member of the Marines’ Giant Squadwith a single Gear Third punch, and two years later, he defeated the powerful giant Hajrudin with a single Gear Second punch to the face. On Fish-Man Island, the Sea Kings believed he would have completely destroyed the gigantic ship Noah before it would have landed had they not stopped him.

The next big ability on the list is his speed and agility, which they describe as:

Luffy possesses tremendous speed, agility, and reflexes. When battling Dracule Mihawk in the Battle of Marineford, he was able to dodge the strikes of the world’s greatest swordsman, including ducking under one that completely cleaved through a faraway glacier.

After his two-year training, he has been able to dodge attacks even while using Gear Third. He was able to avoid being attacked by Cavendish in the Corrida Colosseum by dodging the pirate’s sword strikes and clasping the sword with his hands. Against Charlotte Katakuri, he showed the ability to dodge a considerable amount of the Sweet Commander’s strikes, as well as all of Katakuri’s attacks with his trident Mogura (barring one in which Luffy was impaired by Flampe’s dart), despite Katakuri being able to foresee his movements. After his harsh training in Udon, Luffy have shown being able to move at even greater imperceptiable speed, outpace the perception of both Uliti and Page One.

These two abilities get followed up by others like:

• Durability
• Endurance
• Instinct
• Charisma

And, to top all this off, we haven’t even talked about his Devil Fruit ability!

Luffy’s Devil Fruit ability is described as follows:

Luffy unwittingly ate the Gomu Gomu no Mi, a Paramecia-type Devil Fruit, when he was 7 years old after finding it in a chest owned by the Red Hair Pirates. The fruit gives his body the properties of rubber, allowing him to stretch any part of his body in any direction before snapping back to his center of gravity like a rubber band.

Initially, Luffy was unable to control his stretching, but was able to master it after ten years of training on Dawn Island. The fruit is useful for allowing him to reach faraway places, as he can stretch and grab onto them, causing him to be pulled there. Offensively, he is capable of throwing punches, kicks, and headbutts at great distances and speeds, as well as twisting body parts around each other and spinning them to improve attack power. Defensively, Luffy cannot be harmed by blunt attacks, including punches not imbued with Busoshoku Haki as well as most bullets, and he can land from great heights and crash into structures without being harmed. If he is struck by a blunt projectile, it will bounce back toward the place it came from, potentially threatening the one who launched it. He can also balloon himself to repel larger projectiles such as cannonballs.

During his pirating adventure, Luffy has found new ways to utilize his Devil Fruit in combat, creating Gears.

Each of these gears (mentioned in the final sentence) give Luffy another ability.

These are:

1. Gear Second was first seen on Enies Lobby. Luffy increases the size of his blood vessels, pumping more oxygen and nutrients to his body. This increases his speed and power, as in this form, he is capable of keeping up with users of the Soru technique and overwhelming the Tekkai technique. Initially, Luffy activated this by pumping blood through his legs, but after the timeskip, he has shown more control over it and can activate it anywhere in his body. Before his two year training, the usage of Gear Second depleted his energy quickly and even threatened his lifespan, but in the present day, its effects appear to have been reduced.
2. Gear Third was first seen on Enies Lobby. By blowing into his thumb, Luffy can inflate the bones of a particular part of his body, making it massive. These inflated body parts are capable of inflicting damage on a massive scale, being able to break through walls and large structures with ease, and Gear Third’s power became magnified when Luffy learned to use Busoshoku Haki during the timeskip. Initially, Gear Third would cause Luffy to shrink to the size of a child after use, limiting his fighting capabilities. However, this no longer happens after Luffy’s two-year training.
3. Gear Fourth was created during Luffy’s two-year training on Rusukaina and was first seen on Dressrosa. By blowing into his arm, Luffy inflates his entire body and covers it with Busoshoku Haki, taking one of three forms. The first form, Boundman, makes Luffy’s composition similar to a bouncy ball, forcing him to bounce all the time. He is capable of retracting his arms and legs into his body, unleashing blows of devastating power, and he can change the direction of his attacks. His defense also increases, with most attacks bouncing off his body. The second form, Tankman, makes Luffy much bigger and increases his defensive abilities, allowing him to use them as a weapon via the recoil blasting opponents away. The third form, Snakeman, is slimmer and focuses on offense. Luffy is granted a tremendous increase in attack speed, and frequently changes the direction of his attacks to assault his opponents from every direction. However, Luffy will be forced out of this form after around 20 minutes. In addition to being weakened, he will be unable to use Haki for ten minutes until it recharges. Using Gear Fourth multiple times in a short amount of time will take a toll on his body.

The only type of gears we’re going to be jumping into is when we need some extra strength to boost us up for some strength training!

Based on his powers and abilities we’re going to need to train to be slim and lean while still having a ton of strength, speed and agility!

Think you can handle it?

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Luffy Workout Routine

Training Volume:

4+ days per week

Explanation:

We’re going to be working with 4 days of strength training a week that will not only be for strength, but also for speed.  We’ll start each of those days with endurance training and finish them with a blowout that will be for muscle endurance AND agility style intensity training.  I will also be adding in extra resources for things like mixed martial arts, running and other things you may want to add into your training.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Luffy Workout: Sample Workout Schedule

Monday: Bench Press, Chest and Triceps

Tuesday: Squats, Legs and Calves

Wednesday: Add-On Programming or Rest Day

Thursday: Overhead Press, Shoulders and Traps

Friday: Deadlifts, Back and Biceps

Saturday: Add-On Programming or Rest Day

Sunday: Add-On Programming or Rest Day

Luffy Workout: Bench Press, Chest and Triceps

Warm Up:

Walk 5-10 Minutes

Endurance Work:

Run, Row or Swim 30 Minutes

Compound Lift:

Bench Press

4×12,10,8,5

Accessory Work:

Close Grip Bench

3×10

Incline Dumbbell Bench

3×10

Skull Crushers w/ EZ Bar

3×10

Hex Press

3×10

Intensity Blowout:

3 Rounds for Time:

10 Kettlebell Swings

20 Box Jumps

25 Push Ups

20 Double Unders

10 Pull Ups

Luffy Workout: Squats, Legs and Calves

Warm Up:

Walk 5-10 Minutes

Endurance Work:

Run, Row or Swim 30 Minutes

Compound Lift:

Back Squat

4×12,10,8,5

Accessory Work:

Seated Calf Raises

3×10

Leg Press

3×10

Glute Bridges with Barbell

3×10

Cable Pullthroughs

3×10

Intensity Blowout:

2 Rounds for Time:

50 Jump Ropes

40 Banded Thrusters

30 Second Plank

20 Sit Ups

10 Burpees

Luffy Workout: Overhead Press, Shoulders and Traps

Warm Up:

Walk 5-10 Minutes

Endurance Work:

Run, Row or Swim 30 Minutes

Compound Lift:

Overhead Press

4×12,10,8,5

Accessory Work:

Light Seated Arnold Press

3×10

Barbell Shrugs

3×10

Hang Cleans w/ Barbell

3×10

Straight Shoulder Raise with Cables

3×10

Intensity Blowout:

3 Rounds for Time:

25 Kettlebell Swings

20 Dips

15 Jumping Jacks

10 Pull Ups

Luffy Workout: Deadlift, Back and Biceps

Warm Up:

Walk 5-10 Minutes

Endurance Work:

Run, Row or Swim 30 Minutes

Compound Lift:

Deadlift

4×12,10,8,5

Accessory Work:

Barbell Bent Over Rows

3×10

Preacher Curls

3×10

Lateral Pulldowns

3×10

Alternating Dumbbell Curls

3×10

Intensity Blowout:

3 Rounds for Time:

30 Double Unders

20 Push Ups

10 Chin Ups

Luffy Workout: Add-on Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Parkour Training:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Mixed Martial Arts Resources:

• 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

Endurance Work:

Beginner: 1-3 Mile Run

Intermediate: 3-5 Mile Run

Advanced: 5+ Mile Run

OR

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan

Speed Work:

• The Kid Flash Workout Routine Speed Routine

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