Last updated on September 16th, 2021 at 10:36 am
One Piece is a show that I originally thought was going to be extremely popular here at SHJ but then never took off.
Now it’s quickly become the show that floods our request inbox every single day with other shows like Jujutsu Kaisen and Demon Slayer.
Between the three (and a few others) we’re going to quickly see them join Dragon Ball Z, Naruto and My Hero Academia with their own Mini-Workout Databases within our Anime Workouts Database.
Obviously doing fun listicles for these characters is also great, but having a one stop shop to see all your favorite characters from each individual show is even better!
That being said: a Gol D. Roger inspired workout was next on the list after our Portgas D. Ace Workout and Sanji Workout considering we’ve already seen our Luffy Workout, Zoro Workout, White Beard Workout and even Shanks Workout!
Gol D. Roger Stats:
Real Name: Gol D. Roger
Height: 9’0
Weight: N/A
Anime: One Piece
Powers: No
Gol D. Roger is gigantic.
Like some of the other One Piece characters (think White Beard for example) Gol D. Roger comes in at a height much larger than life.
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!
Gol D. Roger 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!
Gol D. Roger 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 get us started we’re going to be pulling information right from Gol D. Roger’s Wiki Fandom page to learn a little bit more about him and then build out into his abilities to start piecing together the information that will help us build our routine.
Here’s what they tell us about him to start:
Gol D. Roger, more commonly known as Gold Roger, was a legendary pirate who, as captain of the Roger Pirates, held the title of Pirate King and owned the legendary treasure known as One Piece. He was also the lover of Portgas D. Rouge and the biological father of Portgas D. Ace. Roger was famed as the man who did what no one thought possible — he conquered the Grand Line and amassed a vast fortune. Afterwards, knowing that he would soon die from an incurable disease, Roger disbanded his crew before turning himself in to be executed. The World Government intended to have Roger be publicly executed to discourage piracy, but his last words had the opposite impact. He stated that anyone who can find his treasure can claim it. As such, this made Roger single-handedly responsible for starting the Golden Age of Pirates.
Roger was basically a badass.
When his Wiki Fandom talks about his appearance they immediately lead with the fact that he is extremely muscular:
Roger was a tall and very muscular man. His most prominent physical features were his curved black mustache, a fierce grin he almost always wore, and his intense eyes. He also had thick black hair and a short, thick neck.
We’ll obviously be taking this into account while building our our routine because Roger is HUGE.
To be 9’0 tall and also be as muscular as him means he is STRONG.
When they begin telling us about his powers and abilities they start with just how legendary of a man he was:
Roger is hailed as having been one of, if not the strongest pirate of all time, considered nearly unstoppable in battle. As Pirate King, he retains the highest status among all the world’s pirates even post-mortem. Elucidating this is the truly enormous bounty he had prior to his death, with 5,564,800,000 being the highest in pirating history.
Very few people are known to have ever matched Roger in battle: most prominently the legendary “Hero of the Marines” Monkey D. Garp, said to have cornered Roger multiple times before his surrender, as well as Roger’s second foremost pirate rival Whitebeard, who held the power of the strongest Paramecia Devil Fruit and was called the “Strongest Man in the World”, even before Roger’s death.
As far as his physical abilities they go on to say:
Roger possessed immense endurance and vitality even when he was ravaged by an incurable disease. Aided by Crocus’ medical skills, he managed to conquer the Grand Line. He was even able to fight for three days and three nights against Whitebeard until the fight resulted in a draw.
And then they wrap it up all about his swordsmanship as well:
Roger was a tremendously powerful swordsman, overpowering the legendary master samurai Kozuki Oden with only one strike. He was also able to clash equally against Whitebeard’s Murakumogiri, creating a powerful shockwave that blew back everything on the island as well as the Moby Dick by the coast.
So basically we’re going to be training for immense strength.
If you’re not looking to become a Behemoth, this one might not be for you.
Be prepared to lift heavy weight.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Gol D. Roger Workout Routine
Training Volume:
4 days per week
Explanation:
We’re going to be building this one around our four BIG main compound lifts and then build out the training with accessory work on top of it. If you’d like to add in extra resources like MMA, Parkour, Endurance or HIIT on top of it then that’s your choice, but will generally be counterproductive to the goal of getting HUGE like Roger.
Want To Upgrade This Workout?
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Gol D. Roger Workout Routine: Sample Workout Schedule
Monday: Pirate Bench Press, Chest and Triceps
Tuesday: Pirate Deadlift, Back and Biceps
Wednesday: Rest Day
Thursday: Pirate Overhead Press, Shoulders and Traps
Friday: Pirate Back Squat, Legs and Calves
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Gol D. Roger Workout Routine: Pirate Bench Press, Chest and Triceps
Warm Up:
10 Minute Incline Walk
Compound Lift (Pyramid Training):
Bench Press
5×12, 10, 8, 5, 3
Accessory Work:
Tricep Overhead Extension
3×12
Incline Dumbbell Bench Press
3×10
Tricep Cable Pushdowns
3×10
Chest Flyes
3×10
Tricep Kickbacks
3×10 each arm
Dips
3×10
Gol D. Roger Workout Routine: Pirate Deadlift, Back and Biceps
Warm Up:
10 Minute Incline Walk
Compound Lift (Pyramid Training):
Deadlift
5×12, 10, 8, 5, 3
Accessory Work:
Bent Over Rows
3×12
Preacher Curls
3×10
Cable Rows
3×10
Lateral Pulldowns
3×10
Alternating DB Hammer Curls
3×10 each arm
Chin Ups
3×10
Gol D. Roger Workout Routine: Pirate Overhead Press, Shoulders and Traps
Warm Up:
10 Minute Incline Walk
Compound Lift (Pyramid Training):
Overhead Press
5×12, 10, 8, 5, 3
Accessory Work:
Barbell Shrugs
3×12
Lateral Raises
3×10
Hang Cleans
3×10
Upright Rows
3×10
Seated Front Raises
3×10 each arm
Handstand Push Ups
3×10
Gol D. Roger Workout Routine: Pirate Back Squat, Legs and Calves
Warm Up:
10 Minute Incline Walk
Compound Lift (Pyramid Training):
Back Squat
5×12, 10, 8, 5, 3
Accessory Work:
Leg Press
3×12
Calf Raises on leg Press
3×10
Hamstring Curls
3×10
Quad Extensions
3×10
Seated Calf Raises
3×10
Weighted Step Ups
3×10
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Gonna start training like a king of pirates!
wow, on my way to the one piece!