Machio Naruzo Workout Routine: How Heavy Are The Dumbbells You Lift!?

Machio Naruzo is a character that has been requested for SHJ quite often given the nature of the site.

Being that he isn’t a very typical character, and the show itself isn’t really the type of anime we normally cover, I have usually steered clear because we just get SO many other requests pouring in on a daily basis.

This week I decided I wanted to hit some of those “random” characters that are outside some of the more typical anime we normally see; so here we are with Machio at the top of the list!

There will definitely be no complaints with his addition to our Anime Workouts Database.

Machio Naruzo Stats:

Real Name: Machio Naruzo

Height: 7’11

Weight: N/A

Anime: How Heavy Are The Dumbbells You Lift

Powers: Superhuman(ish)

Machio Naruzo’s physique is just freakish.

It’s like comparing Arnold in his prime to people who haven’t even worked out.  He’s just HUGE like All Might 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.

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Machio Naruzo 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.

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Machio Naruzo 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 kick start our research into Machio Naruzo we’re going to be pulling right from his Wiki Fandom page.

Obviously we’re going to work around his physique, BUT, here’s what they have to start us off with:

Machio Naruzo is a bodybuilder and personal trainer at Silverman Gym who regularly coaches the main characters from Koyo Girl’s Academy and one of the series protagonists.

It’s also relevant to discuss what they have to say about his physical appearance.

You know, just in case it’s not obvious!

They say:

Machio is a tall man of fair complexion. He has messy short black hair, blue eyes, and a very handsome profile. He is most commonly seen wearing a blue and white tracksuit. Although he normally appears to be slender or average frame, he is in fact very muscular. Once flexing, he reveals such a deceptively large, bulky and well-defined physique, which is a complete contrast to his babyface, that he literally rips apart his clothing as he bulges out until all he is left wearing are his Speedos.

As far as his physical abilities, and yes he has those as well, they go on to share:

As his physique would imply, his strength is leagues above the average human, able to easily crush a hand grip that only 100 people in the world could close with a single hand. By his own account, he was only strong enough to bench 100kg and bicep curl 50kg dumbbells when he was just starting out.

His muscles are so developed that he is able to effortlessly tear through his clothes simply by flexing; his muscular control is so great, he is able to selectively choose which parts of his body bulge through his clothes. Machio has achieved divine muscle mastery and gives off overwhelming machismo, which he demonstrated at the Harnnold Classic tournament when he overwhelmed all other competitors with a single pose, as he displayed his figuratively (and arguably literally) godly physique.

Basically we’re training to be absolutely massive.

We recently had our Captain Obi Inspired Workout from Fire Force, who is also a bodybuilder, but no where near the same league of Machio Naruzo.

For this one we’ll be stepping it up to a whole new level.

Are you ready?

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Machio Naruzo Workout Routine

Training Volume:

6 days per week

Explanation:

You’ll rest one day per week.  That’s generally Sundays.  It’ll be a 3-day split that runs twice per week and switches some movements up.  Enjoy and get BIG!

Rest Between Sets:

All workouts should have a 45 second rest between set and should be performed in pyramid fashion.

Supersets:

Supersets are performed one movement after another without rest.  The rest will come between each SET, so you will perform your two movements, and then rest, and rinse and repeat.

Cheat Sheet:

After Days 1-3, Days 4-6 look identical with the exception of “Good Mornings” only being performed once per week, falling on Day 3 in this case.

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.

Mario Naruzo Workout Routine: Sample Workout Schedule

Monday: Bodybuilder Chest and Back A

Tuesday: Bodybuilder Shoulders and Arms A

Wednesday: Bodybuilder Legs A

Thursday: Bodybuilder Chest and Back B

Friday: Bodybuilder Shoulders and Arms B

Saturday: Bodybuilder Legs B

Sunday: Mandatory Rest Day

Machio Naruzo Workout Routine Day One: Chest and Back

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Bench Press

5×30, 12, 10, 8, 6

Incline Bench Press

5×30, 12, 10, 8, 6

Superset:

Dumbbell Flys and Dumbbell Pullovers

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Superset 2:

Bent Over Barbell Row and Bent Over Double Dumbbell Row

5×30, 12, 10, 8, 6

Hanging Leg Raises

5×25

Machio Naruzo Workout Routine Day Two: Shoulders and Arms

Warm Up:

Stretch/Foam Roll

Workout:

Clean and Press

5×25

Superset:

Standing Dumbbell Press and Front Dumbbell Raise

5×30, 12, 10, 8, 6

Superset 2:

Side Lateral Raise and Upright Barbell Row

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Barbell or Preacher Curls

5×30, 12, 10, 8, 6

Superset 3:

Incline Dumbbell Curl and Concentration Curls

5×30, 12, 10, 8, 6

Close Grip Barbell Bench

5×30, 12, 10, 8, 6

Superset 4:

Skull Crushers and Tricep Overhead Extensions

5×30, 12, 10, 8, 6

Wrist Curls over Bench w/ Barbell

5×30, 12, 10, 8, 6

Decline Crunches

5×25

Machio Naruzo Workout Routine Day Three: Legs

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Back Squats

5×8-12

Straight Leg Barbell Deadlift

5×8-12

Good Mornings

5×8-12

Barbell Lunges

5×8-12 each leg

Superset:

Leg Extensions and Seated Leg Curls

5×8-12

Superset 2:

Standing Calf Raises and Seated Calf Raises

5×8-12

Cable Crunches

5×8-12

Machio Naruzo Workout Routine Day Four: Chest and Back

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Bench Press

5×30, 12, 10, 8, 6

Incline Bench Press

5×30, 12, 10, 8, 6

Superset:

Dumbbell Flys and Dumbbell Pullovers

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Superset 2:

Bent Over Barbell Row and Bent Over Double Dumbbell Row

5×30, 12, 10, 8, 6

Hanging Leg Raises

5×25

Machio Naruzo Workout Routine Day Five: Shoulders and Arms

Warm Up:

Stretch/Foam Roll

Workout:

Clean and Press

5×25

Superset:

Standing Dumbbell Press and Front Dumbbell Raise

5×30, 12, 10, 8, 6

Superset 2:

Side Lateral Raise and Upright Barbell Row

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Barbell or Preacher Curls

5×30, 12, 10, 8, 6

Superset 3:

Incline Dumbbell Curl and Concentration Curls

5×30, 12, 10, 8, 6

Close Grip Barbell Bench

5×30, 12, 10, 8, 6

Superset 4:

Skull Crushers and Tricep Overhead Extensions

5×30, 12, 10, 8, 6

Wrist Curls over Bench w/ Barbell

5×30, 12, 10, 8, 6

Decline Crunches

5×25

Machio Naruzo Workout Routine Day Six: Legs

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Back Squats

5×8-12

Straight Leg Barbell Deadlift

5×8-12

Barbell Lunges

5×8-12 each leg

Superset:

Leg Extensions and Seated Leg Curls

5×8-12

Superset 2:

Standing Calf Raises and Seated Calf Raises

5×8-12

Cable Crunches

5×8-12

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