Roronoa Zoro Workout Routine: Train like Zoro from One Piece

Last updated on September 18th, 2024 at 06:02 pm

Did you guys already get the chance to see our new Luffy Workout Routine?

We’ve been on a roll lately, and One Piece Workouts were next on the list.

The SHJ Army is loving our Anime Inspired Workout Routines!

And although we saw single show workouts with Gon from Hunter X Hunter and Natsu Dragneel from Fairy Tail (there are more FT workouts on the site, though), One Piece felt like it needed BOTH Luffy and Zoro’s Workout.

Similar to Avatar that just went live on Netflix, One Piece has been super popular after new episodes were added and The SHJ Army spoke up and made it clear we needed these guys added ASAP.

So here we are!

Zoro Stats:

Height: 5’10-5’11

Weight: 187 lbs.

Real Name: Roronoa Zoro

Powers: No

Anime: One Piece

Zoro is usually put at one or two inches above Luffy.

Although the only weight I could find listed for him does seem a bit higher than I’d have expected.

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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Zoro 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?
Take The One Piece Workout Placement Quiz Now!

Zoro 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.

As we did for Luffy, and as we have been doing for a lot of anime characters that have been hitting the site, I want to start us off with a small bio for Zoro from his Wiki Fandom page.

Here’s what they tell us about Zoro:

Roronoa Zoro, also known as “Pirate Hunter” Zoro, is a swordsman and combatant of the Straw Hat Pirates and a former bounty hunter.

He was the first member to join the crew, and is considered one of the Monster Trio alongside Luffy and Sanji.His dream is to become the greatest swordsman in the world. Zoro is also regarded as one of twelve pirates who are referred to as the “Worst Generation”. He currently has a bounty of 320,000,000, which is the 4th highest in the crew, after Luffy, Jinbe, and Sanji.

While this isn’t a cosplay oriented workout (we’ll be focusing on building his physique, but we’ll also be basing it on his powers and abilities as well), it is nice to add in some information about his overall appearance for those of you who may want to transform into Zoro.

Here’s a snippet from that section:

Zoro is a muscular man of average height with lightly tanned skin. He always carries his three swords along with him, bundled up with a green haramaki over his right hip, allowing him to easily draw them with his left hand. Of the three swords he has on his person, he has always been seen carrying the Wado Ichimonji, while his other two swords have varied over time due to them being destroyed and subsequently replaced with progressively better ones. Although his right hand is usually seen resting over them, he can also use this hand to pull his swords out before sitting down. He has three identical gold earrings on his left earlobe. Zoro normally keeps a black bandana tied around his left bicep and ties it around his head when he is fighting seriously against an opponent.

The real fun comes from Zoro’s abilities.

He doesn’t have crazy gears or stretching abilities like Luffy, but instead his talents come from years of training and hard work.

Something we can get behind.

Zoro’s list (and explanation) of abilities goes on and on and one, so we’ll take a rather large snippet out of his Wiki Fandom page and cut the big chunks that we can really utilize:

Through years of extremely rigorous training since childhood, which consist mainly of grueling body building exercises in addition to hard training in swordsmanship, Zoro has immense physical prowess, particularly his strength, agility, and endurance.

After two years of intense training with Dracule Mihawk, Zoro has grown significantly more powerful. As demonstrated during his first appearance after the timeskip, Zoro can even cut through a large ship with ease, speed, and precision (also considering without the use of his left eye). Zoro was even able to cut a Pacifista in half with just one slash from his swords. Two years prior, he barely managed to slightly damage one.

Zoro’s newly-found strength is further demonstrated when he averts the previously mentioned formula of fighting the arc’s second strongest foe when he easily defeats Hody Jones, a powerful fish-man and captain of the New Fish-Man Pirates. He accomplishes this with just a single strike from the Sandai Kitetsu, despite being at a disadvantage fighting a fish-man underwater. Through his training, Zoro has grown strong enough to effortlessly defeat Logia users with inferior fighting skill, as he demonstrated to Monet by cutting her vertically in half without Haki.

Even without his swords, Zoro has monstrous physical strength. At a very young age, he was able to lift boulders over his head for training and during his regular training regimen, he would constantly train with heavy weights. Overall, Zoro is able to lift and toss an entire building. Zoro’s sword strikes were precisely executed with an enormous amount of force, able to create compressed air slashes powerful enough to cut through armored soldiers and hard materials such as stone or steel and even break the Tekkai of Zoan Devil Fruit enhanced Kaku. He was even strong enough to deflect a punch from Oars before the timeskip, and has developed the ability to pump his arms up with pure muscle.

However, Zoro seemed unable to effectively control his strength prior to the timeskip. This is shown when he tried to hold back while fighting the shipwrights of Galley-La using the dull edge of his swords, and yet still caused serious damage.

After the two year timeskip, it seems that Zoro has exponentially increased in physical strength as he was able to cut a Galleon ship in half and block an attack from the huge King Neptune’s equally massive trident with ease. In Dressrosa, while Zoro was trapped under a heavy gravitational field created by Issho, Zoro can still muster enough strength to perform an extremely powerful flying slash that bypassed the force of the gravitational field.

It’s also important to note that Zoro and meditation go hand-in-hand.

While we will be training extremely hard to replicate Zoro’s own training, we will also be including meditation in there like we have for other celebs and characters (like we saw in our Yoda Workout, for example) to really stay true to his character.

Here’s what his Wiki tells us about his meditation:

Zoro is an expert in meditation. He regularly practiced meditation to calm his mind and honed his focus and mental dexterity in swordsmanship. Due to his fervent practice of meditation, Zoro developed strong spiritual capabilities. In Ipponmatsu’s sword shop, Zoro could accurately identify Sandai Kitetsu’s supernatural nature as a cursed katana after holding it for the first time, and later he managed to fully tame the cursed sword and its violent nature for bloodshed with his will. When pushed to the brink of death during his fight with Mr. 1, Zoro would suddenly awaken ‘the breath of all things’, which allowed him to spiritually sense where all things were around him. In that instant, he was able to know where all the boulders Mr. 1 tried to collapse on top of him, and dodge accordingly.

On top of this, I do want to point out that even his Wiki makes mention to the fact that he primarily utilized bodybuilding style training in order to gain his strength and power.

Then we add his swordmanship training (which, in our case, we’ll utilize mixed martial arts training), and some meditation and we’ll be set!

Think you can handle this?

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Zoro Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re going to be training 3 days a week with a bodybuilding style training protocol that is made up of traditional pyramid training and straight sets (more on this below) within our Push, Pull, Legs Split; in conjunction with mixed martial arts, parkour and meditation training 2-3 days a week as well.

Traditional Pyramid Training and Straight Sets:

More information on TPT can be found here.  Any movements that follow a rep scheme that becomes lower as you progress through your sets (like 12,10,8; or 12, 8, 6, 3) should follow TPT.  Any workouts that are shown to follow the same rep scheme each set (like 3×10 or 4×10) should follow straight sets (which indicate you can utilize the same weight each set).

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.

Zoro Workout: Sample Workout Schedule

Monday: Push Day

Tuesday: Mixed Martial Arts, Meditation and Parkour

Wednesday: Pull Day

Thursday: Mixed Martial Arts, Meditation and Parkour

Friday: Leg Day

Saturday: Mixed Martial Arts, Meditation and Parkour (Or Rest)

Sunday: Rest If No Rest Day Taken

Zoro Workout: Push Day

Warm Up:

1600m Run, Swim or Row

Workout:

Bench Press

4×12,10,8,6

Kettlebell Swings

4×10

Incline Dumbbell Bench Press

3×10

Arnold Press

3×12,10,8

Tricep Cable Kickbacks

3×10 each arm

Dips

3×10

Cooldown:

Meditate and Stretch 5-15 Minutes

Zoro Workout: Mixed Martial Arts, Parkour and Meditation

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

Meditation:

• Yoda Workout Routine

Zoro Workout: Pull Day

Warm Up:

1600m Run, Swim or Row

Workout:

Deadlift

4×12,10,8,6

Dumbbell Bent Over Rows

4×10 each arm

Standing EZ Bar Curls

3×10

Lateral Pulldowns (Wide Grip)

3×12,10,8

Alternating DB Hammer Curls

3×10 each arm

Chin Ups or Wide Grip Pulls (Alternate Each Week)

3×10

Cooldown:

Meditate and Stretch 5-15 Minutes

Zoro Workout: Mixed Martial Arts, Parkour and Meditation

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

Meditation:

• Yoda Workout Routine

Zoro Workout: Leg Day

Warm Up:

1600m Run, Swim or Row

Workout:

Back Squats

4×12,10,8,6

Leg Press

4×10

Box Jumps

3×10

Barbell Lunges

3×12,10,8

Standing Calf Raises with Barbell on Back

3×10

Straight Leg Dip Machine Leg Pushdown

3×10 each leg

Cooldown:

Meditate and Stretch 5-15 Minutes

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