Last updated on October 23rd, 2021 at 10:18 am
We don’t have a ton of One Punch Man Inspired Workouts, but we’re working on it.
Thankfully The SHJ Army does continue to request them, and we’re bringing in one of the most popular characters in the entire series ahead of a new listicle hitting the site.
We are going to be highlighting the most powerful One Punch Man characters and I wanted to make sure we were able to bring Genos in as an honorable mention and be able to link to his routine being that he is definitely the most requested we’ve had since we saw Garou.
Along with our Garou Inspired Workout, we also have our Saitama Inspired Workout and Tatsumaki Inspired Workout!
Now Genos will be kickstarting what I’m sure will be a frenzy of more One Punch Man inspired routines that will eventually enable us to get a mini workout database like we have for a ton of our other anime within our Anime Workouts Database.
And, eventually even a Workout Placement Quiz as well.
Genos Stats:
Real Name: Genos / Demon Cyborg
Height: 5’10
Weight: Undisclosed
Anime: One Punch Man
Powers: Yes
Genos’ height was give precisely, but his weight was actually listed as undisclosed – likely due to the variation from him being a cyborg.
His five foot ten inch height does put him above average, outside of behemoths like All Might, Gyomei, Escanor and some others, when compared to male anime characters, though.
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 Punch Man Workout Booklet and Unleash Your Inner Hero!
Genos 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 OPM Workout Placement Quiz Now!
Genos 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 kickstart our newest One Punch Man inspired workout we’re going to be pulling right from the Genos Wiki Fandom page for some background information.
Here’s how they start us off with a brief bio section:
Genos is the deuteragonist of One-Punch Man. He is a 19-year-old cyborg and the disciple of Saitama. He is always aiming to become more powerful and he fights for justice. Under the Hero Association, he is given the name Demon Cyborg and is currently S-Class Rank 14.
If you couldn’t already tell just from that small bit: we’re dealing with an extremely powerful character.
Moving into his powers and abilities section they start with a small portion dedicated to his overall powers and abilities, which they write:
As an S-Class hero, Genos is undoubtedly a powerful fighter. And for someone his age, Genos has a significant amount of battle experience, as he claims to have defeated countless evil entities and organizations before meeting Saitama. His youth and impulsiveness still overcome him on occasion, which sometimes costs him victory in battle. According to Gyoro Gyoro, his functionality is terrifyingly proficient but lacks the firepower to take down something big and durable as Elder Centipede. He has become more powerful since that fight and is increasingly open to fighting strategically in order to win. The Virtual Genocide System’s (VGS) simulations showed Genos (at the time) with a 70% chance of victory against any disaster level demon monster.
From there they move onto his physical abilities.
These are the ones that will really begin to help us build out the routine:
Immense Strength: Enhanced by his cyborg physiology, Genos possesses incredible physical strength, and is capable of breaking apart the ground with a dropkick, and punching rapidly with enough force to tear apart a cliff face. He is also able to lift a truck with a single hand without difficulty. During his brief fight with the Deep Sea King, he was able to land a full-force punch on the creature that sent it flying through the wall of the safety shelter. In his fight with Garou, Garou noted that his strength rivaled that of Tanktop Master.
Immense Speed and Reflexes: Genos is very agile and he can move so fast that he appears to be teleporting. He was able to keep up with Speed-o’-Sound Sonic for a considerable amount of time in their battle, with both of them moving faster than sound.
Immense Endurance: He can continue fighting without much drawback even with only a single arm. During separate battles, he is able to stand on his feet after several blows from Carnage Kabuto, and he also able to stay conscious even after he used almost all the energy in his core. Due to most of his body being artificial, he appears to have an extremely high tolerance to injuries due to him not being able to feel pain for the most part. However, given the expression on his face after making contact with the Deep Sea King’s acid spit, it could be assumed that he feels pain from the direct acidic corrosion of his body. Besides this, he does not often show significant signs of physical stress.
It looks like we have our work cut out for us.
From there they also go into a section about his Cyborg Modifications followed up by a list of upgrades, which both seem to go on forever.
If you are curious I would definitely recommend giving it a full read on the Wiki Fandom page.
For the sake of building out this routine and getting into the actual workout, though, I’m going to be cutting it short there and working around his strength, speed and endurance.
That means we’ll have a primarily weight focused training schedule that will also incorporate some endurance work in between and the speed will also come from our lifts – which I’ll fluctuate from low rep, heavy weight to high rep, moderate weight.
This will also be done with some supersets and/or circuits – so be ready!
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Genos Workout Routine
Training Volume:
4+ days per week
The basis of this routine will come in the four days of weightlifting with some built in small endurance work, but I’m also including two days of optional endurance training along with some resources for other optional hero training.
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Genos Workout Routine: Sample Schedule
Monday: S-Class Chest, Triceps and Circuit
Tuesday: S-Class Legs, Calves, Core and Endurance
Wednesday: Saitama Disciple Endurance Work
Thursday: S-Class Shoulders, Traps, Core and Endurance
Friday: S-Class Back, Biceps and Circuit
Saturday: Saitama Disciple Endurance Work
Sunday: Rest Day
Genos Workout Routine: S-Class Chest, Triceps and Circuit
Warm Up:
800M Jog
Workout:
Bench Press
4×10, 8, 5, 3
Reverse Cable Tricep Pushdowns
3×12, 10, 8
Incline Cable Flys
3×12, 10, 8
Weighted Dips
3×10
Tricep Cable Kickbacks
3×10 each arm
Circuit: Complete 3 Rounds
20 Push Ups
15 Plank to Push Ups
10 Tricep Overhead Extensions
5 Burpees
Genos Workout Routine: S-Class Legs, Calves, Core and Endurance
Warm Up:
10 Minute Walk
Workout:
Back Squats
4×10, 8, 5, 3
Leg Press
3×12, 10, 8
Calf Raises
3×12, 10, 8
Sit Ups
3×20
Lying Leg Raises
3×20
Endurance Work:
Run 2-3 Miles
Genos Workout Routine: Saitama Disciple Endurance Work
For your endurance or HIIT days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work 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 Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
Genos Workout Routine: S-Class Shoulders, Traps, Core and Endurance
Warm Up:
10 Minute Walk
Workout:
Overhead Press
4×10, 8, 5, 3
Barbell Shrugs
3×12, 10, 8
Dumbbell Front Raises
3×12, 10, 8
Cable Crunches
3×20
Toes to Bar
3×20
Endurance Work:
Run 2-3 Miles
Genos Workout Routine: S-Class Back, Biceps and Circuit
Warm Up:
800M Jog
Workout:
Deadlifts
4×10, 8, 5, 3
Wide Grip Cable Rows
3×12, 10, 8
Reverse Cable Flys
3×12, 10, 8
Cable Hammer Curls
3×10
Weighted Wide Grip Pull Ups
3×5-10
Circuit: Complete 3 Rounds
30 Second Superman Hold
20 Close to Wide Push Ups
10 Chin Ups
20 Mountain Climbers
30 Second Plank Hold
Genos Workout Routine: Saitama Disciple Endurance Work
For your endurance or HIIT days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work 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 Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
Genos Workout Routine: Optional Additional Training Resources
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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(Unofficial Workouts Inspired by Characters)
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