Last updated on September 27th, 2023 at 07:21 am
Would you believe me if I told you that Deku is giving Goku’s workout a run for it’s money?
Deku has now surpassed All Might’s Workout and continues to be one of the most popular workout routines on the entire site.
And, to be clear, I’m specifically referring to our original Deku Workout Routine!
We’ve seen Deku’s original workout routine, a calisthenics inspired circuit based on him, and now here we are for his calisthenics based routine.
This one is perfect as we continue to build out our Calisthenics Workouts within our Workout Database.
Deku Stats:
Real Name: Izuku Midoriya
Height: 5’5 1/4
Anime: My Hero Academia
Powers: Yes (Quirk)
Deku is short, and even though he’s young, I’m going to take it as a win.
And yes, that’s because I’m also short.
Vegeta 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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Deku 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.
Take The My Hero Academia Workout Placement Quiz Now!
Deku Calisthenics 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.
Deku has shown off his calisthenics in My Hero Academia episodes first hand for us.
In Season Two, Episode 15 we see Deku training for for The U.A. Sports Festival by running and doing push ups and other training methods.
We also saw a few other characters training during that scene like Mezu Shoji, Asui, Tenya Iida, and a few others.
But, before I get too far ahead of myself, let’s talk a bit about Deku.
Here’s what his Wiki Fandom shares with us for his brief bio:
Izuku Midoriya, also known as Deku, is the primary protagonist of the My Hero Academia manga and anime series.
Though born Quirkless, Izuku manages to catch the attention of the legendary hero All Might due to his innate heroism and strong sense of justice and has since become his close pupil as well as a student in Class 1-A at U.A. High School. All Might passed on his Quirk to Izuku, making him the ninth holder of One For All.
We’ve now seen All Might, Nana Shimura and Deku, who are all holders of One For All.
Moving into his abilities, and eventually his Quirk (which I just gave away), I do want to make one thing clear: we’re training with calisthenics the same way Deku was during the episode I spoke of when preparing for the sports festival.
No powers, no abilities, just hard work and training like Deku for this one.
That being said, I do think it’s fair we know what our ultimate goal with our training is, which is his powers and abilities.
His Wiki Fandom explains that he has:
- Enhanced Stamina
- Trained Muscles (needed for being able to utilize One For All)
- Keen Intellect
- Leadership Skills
Some things we continuously see from Deku is that he’s extremely smart, well prepared, and never gives us.
As for his Quirk, One For All, here’s what they tell us about it:
One For All: Transferred to him from Toshinori Yagi, Izuku’s Quirk allows him to stockpile an enormous amount of raw power, allowing him to significantly enhance all of his physical abilities to a superhuman level. This results in unbelievable levels of strength, speed, agility, and durability.
Toshinori Yagi, in this case, is All Might.
So we’ll also be expected to be able to train our muscles enough to control One For All that enables us to have enhanced strength, speed, agility, and durability.
We have our hands full with this one, but don’t forget about where Deku started.
Push ups and running in his big grey sweatshirt….
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Deku Calisthenics Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to be utilizing 3 days of calisthenics training that will be building up our strength and progressing to advanced movements and then two days devoted to high intensity interval training and one day devoted to purely endurance work.
Want To Upgrade This Workout?
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Deku Calisthenics Workout Routine: Sample Workout Schedule
Monday: Calisthenics and Upper Body Circuit
Tuesday: High Intensity Interval Training
Wednesday: Long Distance Cardio
Thursday: High Intensity Interval Training
Friday: Calisthenics Full Body Circuit
Saturday: Short HIIT Training (Sprints)
Sunday: Rest Day
Deku Calisthenics Workout Routine: Calisthenics and Upper Body Circuit
Warm Up:
Jog 400m
2×25 High Knees
2×25 Jumping Jacks
Jog 400m
Workout:
Push Ups
5×25
Squats
5×20
Dips
5×15
Pull Ups (or Pike Push Ups)
5×10
Upper Body Circuit:
Complete 3 Rounds:
10 Regular Push Ups
10 Dips
10 Wide Push Ups
10 Mountain Climbers
10 Close Push Ups
10 Half Burpees
Deku Calisthenics Workout Routine: Calisthenics and Lower Body Circuit
Warm Up:
Jog 400m
2×25 High Knees
2×25 Jumping Jacks
Jog 400m
Workout:
Push Ups
3×25
Squats
5×20
Sit Ups
3×25
Dips
3×15
Lunges
4×20 (10 each)
Pull Ups (or Pike Push Ups)
3×10
Lower Body Circuit:
Complete 3 Rounds:
10 In and Outs (Jump Squat Wide, Close, Wide, Close)
10 V-Ups
10 Alternating Pistol Squats
10 Planking Shoulder Taps
10 Alternating Side Lunges
10 Half Burpees
Deku Calisthenics Workout Routine: Calisthenics and Full Body Circuit
Warm Up:
Jog 400m
2×25 High Knees
2×25 Jumping Jacks
Jog 400m
Workout:
Push Ups
5×25
Squats
5×20
Dips
5×15
Pull Ups (or Pike Push Ups)
5×10
Full Body Circuit:
Complete 3 Rounds:
30 Second Hollow Hold
10 Diamond Push Ups
30 Second Plank
10 Pause Squats
30 Second L-Sit Hold
10 Burpees
Deku Calisthenics Workout Routine: Endurance and HIIT Training Resources and Guide
It’s time for endurance training and HIIT.
First I’ll go over some endurance work and share some celeb and character resources to take advantage of, and then we’ll move into HIIT and even some Parkour!
Here’s training based on levels:
- Beginner: 1-3 miles
- Intermediate: 3-5 miles
- Advanced: 5+ miles
Running Based Celebrity and Character Workouts
- 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
High Intensity Interval Training:
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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More than 10 Workouts for Heros, Future Heros, and even Quirkless Superhumans looking to pass the 1-A Exams and Level Up Their Lives!
(Unofficial Workouts Inspired by Characters)
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