Last updated on October 23rd, 2021 at 10:17 am
After seeing King and Flashy Flash this week, it’s time to bring in a villain to even us out a bit.
Lord Boros is one of the most powerful One Punch Man characters of all time, AND he is also one of the most popular One Punch Man characters as well.
Which is always nice to see among the villains. We need some villain love as well, sometimes.
Boros is not only going to spice up our One Punch Man Inspired Workouts, but he’ll also help grow our growing list of villains popping up within our Anime Workouts Database as well.
And I’m sure we’ll have a lot of SHJ Army members who love seeing Lord Boros pop up as their answer for the One Punch Man Workout Placement Quiz.
Lord Boros Stats:
Real Name: Boros
Height: 7’10 1/2
Weight: N/A
Anime: One Punch Man
Powers: Yes
Lord Boros is humongous, and he’s joining some of our other anime behemoths.
We’ve seen guys like Pickle, Jack Hanma, All Might and some other monsters show up – and it seems to be a growing trend.
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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Lord Boros 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!
Lord Boros 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 learn more about the extremely powerful villain, Lord Boros, we’re going to be pulling right from his Wiki Fandom page.
They start us off with his bio section by stating:
Boros, also called Lord Boros by his subordinates, was the leader of the Dark Matter Thieves, a group of alien invaders responsible for the destruction of A-City. Like Saitama, Boros faced a self-imposed existential crisis, having become so powerful that no battle thrilled him. His intergalactic travels in search of a worthy opponent led him to Earth, where he was killed by Saitama.
And when we move into his powers and abilities section we learn A LOT more about just who we’re dealing with here.
They start us off with a bit of an intro section (and by a bit, it’s actual a decent chunk):
As the leader of the invading force of aliens, Boros had authority over the entire armada, his rule being absolute while being extremely powerful in his own right. According to Boros, his species developed the greatest regenerative ability in the entire universe to adapt to living on their home planet, which had harsh climates. Boros also appeared to be able to sense peoples’ energy, which manifested itself as an aura around said person. Boros was the first enemy who survived a normal punch from Saitama, a notable feat considering all of the previous disasters had been obliterated, while Boros simply had his armor destroyed by the first punch. In fact, Boros was hit with 3 Normal Punches, a Consecutive Normal Punches attack, as well as the shockwave caused by a Serious Punch. This puts Boros on a whole new level compared to the other enemies Saitama had faced before, with the hero stating Boros was the most powerful foe he ever faced.
And from there they get into the good stuff that we’ll really be utilizing to build this one out.
They begin to talk about his physical abilities by saying:
Boros was gifted with superpowers from birth, which vastly increased his powers with time and experience. He claimed that he, in particular, possessed regeneration, physical prowess, and latent energy that far surpassed all other members of his race.
From there they even break them down individually, but for the sake of space and moving on into this workout I’m going to share the ones that will specifically help us out. Here’s what we’re working with:
Immense Strength: Boros displays extreme amounts of strength during his fight against Saitama. He was able to knock Saitama through several pillars with only one punch, the alien’s various strikes easily damaging the place. Boros’s punch had so much strength behind it, that the sheer pressure of the collision of his fist drove away an immense smoke cloud created by his energy blast.
Immense Speed and Reflexes: Boros had incredible speed and agility, as he was able to keep up with a casual Saitama. He used the latent energy shunted from his body as a means of propulsion, making him incredibly fast. Even at high speeds, Boros was very agile. Even inside the ship, the two were so fast that normal human eyes would have been unable to follow their fight.
Immense Durability: Boros was shown to be amazingly resilient, to the point of being the first opponent of Saitama to survive after being hit directly by his normal punch, despite having his full power sealed by his armor. Even after receiving a direct punch from Saitama in his Meteoric Burst form, he remained intact, despite bleeding and injured. When he had his planet-destroying attack repelled back at him by Saitama’s Serious Punch, he was strong enough to remain conscious for a short time.
They also tell us about his regeneration, energy projection, power release, flight, and even his awesome fighting style and experience.
For the sake of training to become Lord Boros in the way we can become him we’ll be shooting for immense strength, speed and a touch of durability.
For that reason I’m actually going to be pulling from our Academy 90 Day System to implement some of the things we do in there and really unlock that superhero power, but also physique.
Get ready, villains.
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Lord Boros Workout Routine
Training Volume:
3-5 days per week
For this one we’re going to be working around 3 strength days PPL (Push/Pull/Legs) split, and then 1 day devoted to a Hero Circuit Test (or in this case villain) and another devoted to that extra hero endurance work which will be done with either long distance cardio or HIIT work.
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Lord Boros Workout Routine: Sample Workout Schedule
Monday: Dark Matter Thieves Push Day
Tuesday: Villain Circuit Test Day
Wednesday: Dark Matter Thieves Pull Day
Thursday: Boros Endurance or HIIT Work
Friday: Dark Matter Thieves Leg Day
Saturday: Rest Day
Sunday: Active Rest Day
Lord Boros Workout Routine: Dark Matter Thieves Push Day
Warm Up:
15-30 Minutes of Varied Cardio
Workout:
Incline Dumbbell Bench Press
4×15, 12, 10, 8
Standing Overhead Dumbbell Press
4×15, 12, 10, 8
Rope Tricep Cable Pushdowns
4×15, 12, 10, 8
Calisthenics Work:
Decline Push Ups
4×25
Dips
4×15
Blowout Circuit: 3 Rounds
30 Dumbbell Shrugs
20 Standing Incline Chest Flys
15 Kettlebell Swings
10 Plank to Push Ups
Lord Boros Workout Routine: Villain Circuit Test Day
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provided above.
Here is a King Circuit you can utilize as well.
Lord Boros Villain Circuit Test: 3 Rounds Descending Reps/Work
Round One:
Run 1 Mile
30 Push Ups
25 Double Unders
20 Dips
15 Pull Ups
Round Two:
Run 800M
25 Push Ups
20 Double Unders
15 Dips
10 Pull Ups
Round Three:
Run 800M
20 Push Ups
15 Double Unders
10 Dips
5 Pull Ups
Lord Boros Workout Routine: Dark Matter Thieves Pull Day
Warm Up:
15-30 Minutes of Varied Cardio
Workout:
Deadlifts
4×15, 12, 10, 8
Preacher Curls
4×15, 12, 10, 8
Reverse Grip Cable Pulldowns
4×15, 12, 10, 8
Calisthenics Work:
Wide to Close Push Ups
4×20
Chin Ups
4×10
Blowout Circuit: 3 Rounds
30 Dumbbell Bent Over Rows
20 Alternating Hammer Curls
20 Lateral Raises
30 Second Superman Hold
Lord Boros Workout Routine: Boros Endurance or HIIT Work
For your endurance, HIIT or MMA/Parkour 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:
Lord Boros Workout Routine: Dark Matter Thieves Leg Day
Warm Up:
15-30 Minutes of Varied Cardio
Workout:
Back Squat
4×15, 12, 10, 8
Leg Press
4×15, 12, 10, 8
Seated Calf Raises
4×15, 12, 10, 8
Calisthenics Work:
Glute Bridges
4×25
Box Jumps
4×15
Blowout Circuit: 3 Rounds
30 Bulgarian Split Squats (15 Each Leg)
20 Double Unders
15 Cable Pullthroughs
10 Wide to Close Goblet Squats
Lord Boros 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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