Whitebeard Workout Routine: Train like “The Strongest Man In The World” from One Piece!

Last updated on September 23rd, 2021 at 03:12 pm

I told you in our Yujiro Hanma Workout before this that we’d be seeing too massive anime characters, and I wasn’t kidding.

Following up our Azula Workout and Mako Workout that were both build using calisthenics and bodyweight training, White Beard is going to be quite a different training style!

Whitebeard and Yujiro Hanma were both also honorable mentions on our recent listicle: The Most Powerful Anime Characters Of All Time, and their training style is going to be a fun welcome to people who currently have gym access.

If you’re not one of those people, no worries, we have a full Anime Workout Database, a Calisthenics Workout Database, and you could even potentially utilize Baki’s Calisthenics Workout variation.

But for now let’s talk about White Beard and One Piece!

Whitebeard Stats:

Real Name: Edward Newgate

Height: 21.85 feet

Weight: 657 lbs.

Anime: One Piece

Powers: Yes

I said Yujiro Hanma was massive at 6’3, 300 lbs….

Well, White Beard is on a while new level of ginormous!

Wolverine was 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.

Whitebeard 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.

Whitebeard 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.

White Beard we know is absolutely massive, but I also want to dive into his character a bit more as well.

For that we’ll be pulling from his Wiki Fandom to learn about his background and then some more about his powers.

His Wiki page starts us off by telling us this about him:

Edward Newgate, more commonly known as “Whitebeard”, was the captain of the Whitebeard Pirates and widely known as the “Strongest Man in the World” and the “Man Closest to One Piece” after Gol D. Roger’s death. Before forming his own crew, he was a member of the legendary Rocks Pirates and later in life he became a member of the Four Emperors that rule over the New World, before his death in the Battle of Marineford. In his prime, Whitebeard was a rival to Gol D. Roger, and following Roger’s death, was widely recognized as the strongest man in the world, a fact complimented by having the highest active bounty whilst alive, and the second highest bounty of any pirate in history.

So we started off with Yujiro Hanma being referred to as The Strongest Creature on Earth in Baki, and now White Beard being The Strongest Man in the World in One Piece.

Now if you’re One Piece fans you also have the option to check out our Luffy Workout and even Zoro Workout, but if your goal is to build mass and strength, then stick around.

Jumping over to Whitebeard’s Hero Wiki Fandom page, here’s how they start off his powers and abilities section:

Whitebeard was given the title of the “strongest man in the world” for his unmatched physical strength, and was the only man in the world who could match the late Pirate King, Gol D. Roger, in a fight (the only one to come close was Marine Vice Admiral Monkey D. Garp , said to have cornered Gol D. Roger numerous times).

He was one of the Yonko, four of the most formidable pirates that rule the second half of the Grand Line, along with Shanks, Kaido, and Charlotte Linlin. They are considered the biggest pirate threats to the World Government. Newgate’s reputation was so great, his simple declaration of Fishman Island being his territory was enough to keep slave traders and pirates from attacking the place further, making Edward Newgate himself far more effective than the treaty signed with the World Government 200 years before his death.

They continue this with a bit more references and then move into his physical abilities, stating:

During the Marineford war, he completely overpowered vast numbers of Marine officers and giants, such as Vice Admiral Ronse with only his single hand and his Devil Fruit powers. (It should be noted that he held back until Ace’s death at Akainu’s hands) He has also been shown to be able to move at a considerable speed, having snuck up on Akainu, with the latter only realizing it once his soldiers yelled at him to watch out. The very fact that he launched a surprise-attack on the admiral, one with very acute hearing, also demonstrates that Newgate had impressive stealth attributes, despite his gigantic size.

And, while also making mention to some weaknesses that Whitebeard somehow has, they go into his Devil Fruit power/abilities:

Whitebeard ate the Gura Gura no Mi, a Paramecia type Devil Fruit that made him a “Quake Man”, and was considered the strongest Devil Fruit within the Paramecia class. According to Sengoku, Whitebeard had the power to destroy the world.

With the power of this Devil Fruit, Whitebeard was able to create powerful shock waves by shattering the air like glass. These shock waves then would be redirected into the ground, resulting in earthquakes and, if under the seafloor, tsunamis. He has been shown to create such quakes even in the air, rendering airborne attacks ineffective. He could also use these shock waves to attack enemies, with either widespread or specific targets. Whitebeard’s powers also allowed him to create a ‘quake bubble’ around his hand or bisento to increase the power of an attack and manipulate the air with his hands to tilt the environment around him. He has also been seen to use his bisento to slash the air, which caused a massive explosion and the collapse of a tower in Marineford.

Whitebeard was also able to create these shock waves to block physical attacks as well as non-physical attacks making his Devil Fruit powers excellent for both offensive and defensive capabilities. After his death, the power of the fruit was later extracted through some unknown means by Blackbeard.

Yes, you read that one right.

The power to destroy the world!

So let’s get one thing straight: you are training for STRENGTH and to become massive.

You will only be training three days per week but the focus will be on heavy lifts that you will need to take time to recover from in order to build the mass we’re shooting for to become White Beard!

Think you’re ready for this?

Whitebeard Workout Routine

Training Volume:

3 Days Per Week, Bi-Weekly Training Protocol

Explanation:

We’ve worked with some other training programs like 5×5 and 5,3,1, and even some other specific ones, but for Whitebeard we’re bringing back The Texas Method weightlifting program! Feel free to add in some active rest days but be aware that your body will grow while you allow it to recover.

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.

Whitebeard Workout Routine: Sample Workout Schedule

Monday: Volume

Tuesday: Rest

Wednesday: Light

Thursday: Rest

Friday: Intensity

Saturday: Rest

Sunday: Rest

White Beard Workout Week A

Whitebeard Workout Week B

GRAB THE UNOFFICIAL ONE PIECE WORKOUT BOOKLET!

More than 10 Workouts for Pirates, Marines, Swordsman, Navy Captains, any of the Seven Warlords of the Sea, or any pirate in between!

(Unofficial Workouts Inspired by Characters)

YES! I want to Unleash My Inner Pirate!

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