Last updated on September 16th, 2021 at 10:36 am
One Piece is slowly becoming on of the most popular anime at SHJ.
I’m working on prioritizing some of the characters you guys have requested, like Donquixote Doflamingo for example, so that we can finally get our One Piece Mini-Database up and going with a Workout Placement Quiz to follow!
We’ve already been able to do that for a handful of other anime within our Anime Workouts Database, but One Piece and a couple others aren’t too far behind.
That means we have already seen a bunch of other characters here like Luffy, Zoro, White Beard, Portgas D. Ace, Gol. D Roger, and a handful of others – so the variety of BIG massive characters and quick speedy fighters is really great when it comes to drawing inspiration from One Piece.
Donquixote Doflamingo Stats:
Real Name: Donquixote Doflamingo
Height: 10’0″
Weight: 442 lbs.
Anime: One Piece
Powers: Yes
We always have some ginormous characters when we break back into One Piece Inspired Workouts.
And we’re adding Donquixote to that list.
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!
Donquixote Doflamingo Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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!
Donquixote Doflamingo 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.
Donquixote Doflamingo is MASSIVE.
So we already know we’ll be training to get an insanely big physique – but that doesn’t mean we don’t want to know more about him – so we’ll be starting out at his Wiki Fandom just like we do for our other characters.
They start us off with a big bio section:
Donquixote Doflamingo, nicknamed “Heavenly Yaksha”, is the captain of the Donquixote Pirates, a former member of the Seven Warlords of the Sea with a frozen bounty of 340,000,000, the most influential underworld broker under the codename “Joker”, and is a former World Noble of the Donquixote Family descent.
He is the first son of the late Donquixote Homing, and the older brother of the late Rosinante, both of whom he killed out of feeling betrayed by them. Doflamingo became the king of Dressrosa after taking the throne from Riku Doldo III eight years before the start of the series. He ruled the country tyrannically until he was stripped of his positions as a Warlord of the Sea and king after he was defeated by Monkey D. Luffy near the end of the Dressrosa Arc, being arrested alongside most of his crew members by Admiral Fujitora and locked up at Impel Down Level 6.
From there they go into his physical appearance and abilities sections.
I don’t think we need to list his overall physical appearance section, but just make another note that Donquioxte is HUGE.
Here’s what they start with when breaking down his abilities:
Donquixote Doflamingo is one of the most powerful pirates to appear so far. He has displayed physical abilities of superhuman strength, reflexes, spryness, dexterity and speed, with excellent reaction time.
Doflamingo has also shown considerable hand-to-hand combat expertise, specializing in a kick-based style of combat, as he was able to deliver a single roundhouse kick to his opponent badly wounding him and fluidly dodge his attack in an instant.
But they also make sure to give extremely long sections for:
- Agility
- Strength
- Endurance
So expect to see those as a priority for this one.
Just to have some fun with it before we move right into the workout, we’ll also break down a little bit about his Devil Fruit powers:
Doflamingo ate the Ito Ito no Mi, a Paramecia-type Devil Fruit which allows him to create and control strings. His strings are incredibly durable and razor sharp, making them able to cut, pierce, block, bind, or bash his opponents. The strings are extremely thin and some may even be invisible, making it almost impossible to notice and avoid them.
The strings are razor sharp, making them excellent for cutting. Doflamingo can effortlessly slice off his opponents body parts and cut weapons apart. He could even use his strings to slash a gigantic meteor into tiny pieces. Depending on how he uses his power, Doflamingo can go as far as to cut an entire country to ribbons. He can also shoot strings at his opponent like a bullet, giving them great piercing power.
He can combine and compress a large number of strings into rope, allowing him to attack with blunt force. He can also use strings to create a protective barrier web. In the case of an emergency, Doflamingo can use strings to repair his internal organs as a crude way to staunch the worst effects, though it is not considered actual healing or regeneration.
There’s a much larger section with more details on his actual full Wiki Fandom page, but this gives us a bit of a better view into his character.
Get ready for heavy weightlifting and high volume paired with some endurance work!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Donquixote Doflamingo Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with weightlifting 5 days a week and then we’ll have some endurance work added on top considering we’re dealing with a behemoth of a character that is insanely strong, but also quick, agile and capable of enduring a lot. On top of your compound centered training days that will have some accessory lifts in them, we’ll also have a day mid-week devoted to accessory and vanity work to work even more towards the Doflamingo massive physique.
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Donquixote Doflamingo Workout Routine: Sample Workout Schedule
Monday: Warlord Bench, Chest and Tricep Day
Tuesday: Warlord Deadlift, Back and Bicep Day
Wednesday: Massive Accessory and Vanity Work
Thursday: Warlord Squats, Legs and Calves Day
Friday: Warlord Press, Shoulder and Traps Day
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Donquixote Doflamingo Workout Routine: Warlord Bench, Chest and Tricep Day
Compound Lift: Bench Press
2-4 Warm Up Sets
4 Sets Reverse Pyramid Training Style
Accessory Work:
Incline Dumbbell Press
3×10
Weighted Dips
3×10
Cable Chest Flyes
3×10
Tri-set:
A. Tricep Cable Rope Pushdowns
3×10
B. Tricep Cable Rope Overhead Extensions
3×10
C. Tricep Cable Kickbacks
3×10 each arm
Endurance Work:
Run/Walk 20-30 Minutes
Donquixote Doflamingo Workout Routine: Warlord Deadlifts, Back and Bicep Day
Compound Lift: Deadlift
2-4 Warm Up Sets
4 Sets Reverse Pyramid Training Style
Accessory Work:
Bent Over Barbell Rows
3×10
Weighted Chin Ups
3×10
Wide Grip Cable Pulldowns
3×10
Tri-set:
A. High Cable Curls
3×10
B. Reverse Cable Flyes
3×10
C. Bicep 21 Curls
3×21
Endurance Work:
Run/Walk 20-30 Minutes
Donquixote Doflamingo Workout Routine: Massive Accessory and Vanity Work
Warm Up and Endurance Work:
- Walk 10 Minutes
- Run/Jog 40 Minutes
- Walk 10 Minutes
Accessory and Vanity Work:
Preacher Curls
3×10
Decline Press
3×10
Dumbbell Shrugs
3×10
Cable Rows
3×10
Sit Ups
4×20
Hanging Leg Raises
4×20
Plank Holds
4×60 Seconds
Donquixote Doflamingo Workout Routine: Warlord Squats, Legs and Calves Day
Compound Lift: Back Squats
2-4 Warm Up Sets
4 Sets Reverse Pyramid Training Style
Accessory Work:
Leg Press
3×10
Hamstring Curls
3×10
Quad Extensions
3×10
Tri-set:
A. Cable Pullthroughs
3×10
B. Bulgarian Split Squats
3×10 each leg
C. Weighted Lunges
3×20 [total]
Endurance Work:
Run/Walk 20-30 Minutes
Donquixote Doflamingo Workout Routine: Warlord Press, Shoulders and Traps
Compound Lift: Overhead Press
2-4 Warm Up Sets
4 Sets Reverse Pyramid Training Style
Accessory Work:
Barbell Shrugs
3×10
Barbell Hang Cleans
3×10
Kettlebell Swings
3×10
Tri-set:
A. Upright Rows
3×10
B. Lateral Raises
3×10
C. Front Raises
3×10
Endurance Work:
Run/Walk 20-30 Minutes
Donquixote Doflamingo Workout Routine: Optional Additional Training Resources
HIIT 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)
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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