Overhaul finally joins our My Hero Academia villains that have been pouring in here at SHJ.
And what a character to wrap up the streak with, right?
They have joined tons of other characters inside our new(ish) My Hero Academia Inspired Workouts mini-database that is within our larger Anime Workouts Database, and it continues to flourish among our SHJ Army.
And, spoiler alert, Overhaul will also be joining a handful of our MHA characters for our upcoming listicle on The Most Powerful My Hero Academia Characters of All Time!
Real Name: Kai Chisaki
Anime: My Hero Academia
Overhaul’s height isn’t listed, although we are used to seeing MHA characters exact heights with no weights on their Wiki Fandom pages.
That being said, he appears to be average adult height in the show and I’d guesstimate him around 5’8-5’10 range.
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.
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.
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.
Unlock Over 500 Celeb & Character Workouts + Get New Routines Every Week
Join The Superhero Academy
Take The SHJ Program Quiz and find the perfect program for YOU.
Overhaul 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.
Download Hundreds of Workouts and Meal Plans Instantly
Join The Superhero Academy
Take The Free Workout Placement Quiz and find the best free workout for you.
Overhaul 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.
We’re going to start with Overhaul’s brief bio from his Wiki Fandom page, but unfortunately it’s back to being super brief like most other MHA characters we’ve seen thus far, and not nice and long like Shigaraki’s.
Here’s what Overhaul’s bio is listed as:
Kai Chisaki, also known as Overhaul, was the Yakuza captain of the Shie Hassaikai. He serves as the primary antagonist of the Shie Hassaikai Arc and was imprisoned in Tartarus, until he escaped thanks to a riot caused by All For One.
Jumping over to Overhaul’s powers and abilities section, he actually has a long list and explanation.
The entirety of it doesn’t necessarily help us build a workout routine, BUT I’ll add as much as I can without exploding our page.
Here’s what they give us for his overall abilities:
Overall Abilities: Prior to his dismemberment Kai was an incredibly powerful villain that garnered the attention of All For One, the most powerful villain in Japan. He is a very dangerous individual due to his Quirk, Overhaul, the handling he has on it, and his own lack of remorse. While in battle, Kai focuses on quickly dissembling his targets to kill them, or reshaping the terrain around him into a barrage of spikes to attack his opponents. He reshapes the ground to maneuver himself around the area, as well as counter incoming attacks. The ability to instantly rearrange his vicinity grants Kai multiple methods of dealing with his opponents, making him a massive threat from all ranges.
In the past, when he recruited Kendo Rappa, a heavily experienced brawler, into the Shie Hassaikai, Kendo proposed that, in order to gain his servitude, Kai has to defeat him in battle. But just as Kendo prepared an attack, the yakuza leader effortlessly disassembled, then reassembled Kendo. Even after Kendo become a member of the Eight Bullets, Kai was challenged by him 5 times, and swiftly overhauled and defeated the brawler with each attempt, despite Kendo’s prowess. This implies that Kai possesses his own degree of high speed and reaction time in order to accomplish this feat, as his Quirk requires him to touch his opponent for it to take effect.
Overhaul is STRONG.
With that his Wiki Fandom also lists:
- Enhanced Durability
- Enhanced Reflexes
- Genius Level Intellect
- Leadership Skills
Those aren’t amazing attributes to build a workout around, and neither is his Quirk, actually.
Here’s how they explain that:
Overhaul: Kai’s Quirk grants him the ability to disassemble anything he touches, as well as reassemble it in any configuration he desires, effectively giving him full control over matter.
I’m going to go ahead and let you know right now that you will NOT be able to do that by completing this workout routine.
Being that we don’t have much to work around aside from durability and reflexes, we’ll mainly be sticking to Overhaul’s aesthetic; which is fairly lean and athletic.
For this reason it also gives us the perfect opportunity to base it around calisthenics, and a fairly low volume beginner-moderate level routine as well.
Think you’re ready for it?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Overhaul Workout Routine
3+ days per week
We’re going to be keeping this one nice and easy considering we’re training to become a super-POWERFUL character, but the routine itself is based on his aesthetic more than his powers (which don’t translate that well to physical training). That being said, we’ll be working around a basic 3 day calisthenics training split and you’ll option training you can build into the routine as well with parkour, MMA and endurance work.
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 & tradition pyramid training, straight sets, super sets, progressive overload and more.
Overhaul Workout Routine: Sample Workout Schedule
Monday: Overhaul Calisthenics Work A
Tuesday: Yakuza Optional Training
Wednesday: Overhaul Calisthenics Work B
Thursday: Yakuza Optional Training
Friday: Overhaul Calisthenics Work C
Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day
Sunday: Mandatory Rest Day
Overhaul Workout Routine: Overhaul Calisthenics Work A
Overhaul Workout Routine: Overhaul Calisthenics Work B
Close To Wide Push Ups
Lying Leg Raises
Overhaul Workout Routine: Overhaul Calisthenics Work C
Plank to Push Up
Skull Crushers (Calisthenics Version)
Wide Grip Pull Ups
Overhaul Workout Routine: Optional Additional Training Resources
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)
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
Join The Superhero Academy and start unleashing your inner SuperHuman.