Last updated on September 16th, 2021 at 10:34 am
When The SHJ Army asks for more One Piece workouts, you give them more One Piece inspired workouts.
The requests for a Portgas D. Ace workout were overwhelming and then there were dozens of other characters requested from One Piece, which made it clear it was time to make it a priority!
The amount of One Piece requests we have after having seen only our Luffy Workout, Zoro Workout, White Beard Workout and Shanks Workout leads me to believe it’ll be our next mini-workout-database within our Anime Workouts Database.
One Piece will be joining a handful of other shows that got their own mini database, and I’m sure some awesome One Piece themed listicles will be coming along as well.
Portgas D. Ace Stats:
Real Name: Gol D. Ace
Height: 6’1
Weight: 180 lbs.
Anime: One Piece
Powers: Yes
Portgas D. Ace is pretty tall when compared to male anime characters.
Although there are a handful taller, they just tend to be he villains (or All Might, White Beard and Endeavor)!
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.
Grab The Unofficial One Piece Workout Booklet and Unleash Your Inner Pirate!
Portgas D. Ace 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 One Piece Workout Placement Quiz Now!
Portgas D. Ace 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 us off we’ll be pulling directly from Portgas D. Ace’s Wiki Fandom to get to know a bit more about his character.
Here’s what they have to tell us:
Portgas D. Ace, born as Gol D. Ace and nicknamed “Fire Fist” Ace, was the sworn older brother of Luffy and Sabo, and the son of the late Pirate King, Gol D. Roger and his mother, Portgas D. Rouge.
Ace was adopted by Monkey D. Garp as wished by Roger to him before his birth back then. Ace was the 2nd division commander of the Whitebeard Pirates and one-time captain of the Spade Pirates. He also is the central character from Ace’s Great Blackbeard Search Cover Page Serial.
Hunted by the World Government for his lineage, Ace was captured and sentenced to death, which resulted in the Summit War of Marineford in an all out clash of powers. Ace was freed, but he sacrificed his life to protect Luffy from his dad’s former member, Akainu.
Ace’s death ultimately proved to be the catalyst leading to Luffy training for two years to become strong enough to protect his friends, paving the way for the second half of the series.
As you can tell before we even get into any powers and abilities, Portgas D. Ace is clearly jacked!
He’s shredded up with visible abs, and strong as hell to go along with it.
His Wiki Fandom page tells us a bit more about it in his powers and abilities section:
Aside from the powers granted by the Devil Fruit he consumed, Ace possessed immense physical strength and endurance which he attained from the extremely rigorous training in the harsh environment of Mt. Colubo mainly from hunting and fighting wild beast since childhood. His incredible physical prowess were supplemented by his extraordinary fighting skills. Even in his early childhood, he was able to beat some local thugs who spoke ill of his father “half to death” and during his first meeting with Luffy, he was also shown sitting on top of a huge bull he killed with his staff. He could also easily break a giant tree with a single kick. In his childhood, before he acquired the Mera Mera no Mi, Ace was able to best Luffy in every single sparring match, despite Luffy’s untrained Gomu Gomu no Mi abilities.
Ace demonstrated his strength during his battle with Blackbeard: he was able to take Blackbeard’s punches, which were so powerful that the first made Ace cough up blood and the second nearly broke his neck, and retaliate quickly afterwards. Van Augur noted that, as expected of the Whitebeard Pirates 2nd division commander, Ace’s basic combat skills were quite formidable even without his Devil Fruit powers.
He fought equally with Jinbe in the past; they nearly killed each other in a fight that lasted for five days straight. Ace then survived a battle with Whitebeard that took place immediately after, showing immense stamina and durability. He was one of the few people to be able to take a “baptizing” in boiling water in Impel Down without flinching, which is considered an impressive feat.
On top of these abilities Portgas D. Ace also has his Devil Fruit powers.
Here’s how his Fandom describes those for us:
Ace ate the Mera Mera no Mi, a Logia-type Devil Fruit that allowed him to create, control, and transform his body into fire. He could create and unleash massive amounts of fire for large scale damage, as well as utilize small precision attacks. Later, after his death, it was revealed that Ace’s burning fists also had the power to annihilate entire cities.
Ace primarily used his flames for a wide variety of offenses. He could shoot fire bullets and spears, release powerful fire cannons, unleash massive waves of fire, and create fire balls, both a single large one for large scale destruction and multiple small ones that could explode. His signature attack was transforming his fist into fire and sending it forward as it greatly increased in size, earning him the name “Fire Fist Ace”.
His flames could also be used defensively, he could create a massive wall of flames to block his opponents, and the heat of his flames could deter his opponents from attacking him for fear of getting burned. He was also able to stop powerful ice attacks from Aokiji, a Marine Admiral.
Ace also had practical uses for his Devil Fruit powers; he would heat up any fish he would find in the seas for his crew when they had no food to eat and he was able to traverse the seas in a one-man boat that was specifically designed for him and propelled with flames from his feet.
I’m not going to be teaching you how to transform your body into fire or how to create and control flames.
So let’s lead with that.
BUT, what we are going to do is focus on building the overall Portgas D. Ace aesthetic as well as focusing in on his strength and endurance.
Thankfully, both those things are going to help with creating his physique, which make building it pretty easy!
Though that doesn’t mean it’s going to be easy for us to perform…so get ready for volume!
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Portgas D. Ace Workout Routine
Training Volume:
5 days per week
Explanation:
For our Portgas D. Ace inspired training we’re going to be going back to a PPL Split (Push, Pull, Legs) mixed with two days of either mixed martial arts training or parkour; and a day of endurance training. This one is not going to be easy! (Feel free to sub your MMA or parkour with HIIT workouts I also provide resources for below)
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Portgas D. Ace Workout Routine: Sample Workout Schedule
Monday: Ace Push Day
Tuesday: Mixed Martial Arts or Parkour (Resources Provided)
Wednesday: Ace Pull Day
Thursday: Mixed Martial Arts or Parkour (Resources Provided)
Friday: Ace Leg Day
Saturday: Devil Fruit Endurance Training
Sunday: Mandatory Rest Day
Portgas D. Ace Workout Routine: Ace Push Day
Warm Up:
1 Mile Bike Ride to Get Warm (Or Jog 1/4-1/2 a mile)
Workout:
Incline Dumbbell Bench Press
4×10-12 reps
Seated Military Press
4×10-12 reps
Seated Tricep Overhead Extension
4×10-12 reps
Cable Pushdowns
3×10
Dumbbell Chest Flyes
3×10
Seated Shoulder Front Raises
3×10
Dips
3×15
Portgas D. Ace Workout Routine: Ace Pull Day
Warm Up:
1 Mile Bike Ride to Get Warm (Or Jog 1/4-1/2 a mile)
Workout:
Deadlifts
4×5-8 reps
Bent Over Barbell Rows
4×10-12 reps
Preacher Curls
4×10-12 reps
Wide Grip Pulldowns
3×10
Alternating Dumbbell Hammer Curls
3×10
Dumbbell Lateral Raises
3×10
Chin Ups
3×12
Portgas D. Ace Workout Routine: Ace Leg Day
Warm Up:
1 Mile Bike Ride to Get Warm (Or Jog 1/4-1/2 a mile)
Workout:
Back Squat
4×10-12 reps
Leg Press
4×10-12 reps
Seated Calf Raises
4×10-12 reps
Hamstring Curls
3×10
Quad Extensions
3×10
Weighted Bridges
3×10
Weighted Step Ups
3×20 (total)
Portgas D. Ace Workout Routine: Devil Fruit Endurance Training
To train like Portgas D. Ace we’re going to also be required to run once per week.
Obviously your MMA training and Parkour training will also help with your endurance (or your HIIT if you opt for that), but this one is also mandatory.
We’ll be training around your specific fitness level:
Beginner: 3 Miles
Intermediate: 5 Miles
Advanced: 7.5 Miles
Endurance Training Resources:
- 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
- How To Train After Your First 5K (Workout Included)
Portgas D. Ace Workout Routine: Bonus Training Resources
Use the below resources for your other two days of training.
Choose according to your own goals with this program.
MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Parkour Training Resources
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
HIIT Resources:
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