Luffy Calisthenics Workout: Monkey D. Luffy One Piece Bodyweight Training!

Luffy is one of the most popular anime characters of all time.

He actually came in at number four on that list, behind characters like LeLouch, Levi Ackerman and L Lawliet.

With that, our One Piece Inspired Workouts are also one of the most popular on the site within our Anime Inspired Workout Database.

All that to say, we’re dealing with an extremely popular character, from an extremely popular series, so of course we’ve already had him here at SHJ.

So if you’re looking for a Luffy Inspired Workout that revolves around weight training to get Luffy’s strengths and physique, then you’re going to want to check out our original routine, because this one is going to work around strictly bodyweight training for our SHJ Army members who have gravitated towards that style.

That being said, this one is also going to be super fun to create because it’ll give members another awesome result on our One Piece Workout Placement Quiz.

Luffy Stats:

Real Name: Monkey D. Luffy

Height: 5’8 1/2

Weight: N/A

Anime: One Piece

Powers: Yes

Luffy isn’t short compared to other male anime characters we’ve seen at SHJ – but he definitely isn’t tall either.

Especially when you compare him to other One Piece characters, who are ginormous.

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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Luffy Calisthenics 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.

Need Help Choosing The Best One Piece Inspired Workout?
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Luffy Calisthenics 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.

Obviously we’ve already researched all of Luffy’s powers and abilities and background information at our original Luffy Inspired Workout (which revolves around weight training, as I mentioned above), but we’re still going to be pulling from his Wiki Fandom again for this one to reiterate what we’ll be building our routine around for any members who are just landing strictly on this routine.

Here’s how they start off his intro bio (which is extremely long so I will be cutting it a bit):

Monkey D. Luffy, also known as ” Straw Hat Luffy” and commonly as “Straw Hat”, is the main protagonist of the manga and anime, One Piece. He is the founder and captain of the increasingly infamous and powerful Straw Hat Pirates, as well as one of its top fighters. His lifelong dream is to become the Pirate King by finding the legendary treasure left behind by the late Gol D. Roger. He believes that being the Pirate King means having the most freedom in the world.

From there we can learn a ton about his physical abilities and his Devil Fruit powers as well.

We’re going to be starting off with the physical abilities and endurance since that’s what we’re going to be building this routine around, but I’ll also be covering powers and other information as well just to give Luffy the full scope he deserves.

Here’s how they start off the information about his overall strength:

Despite his relatively small physical stature compared to most of the world’s powerful fighters, Luffy has developed significant physical strength to match them. His grandfather Garp used harsh and unorthodox training methods to make him grow stronger, such as leaving him alone in the wilderness as a young child, making him fight monkeys, tying him to balloons so he would float away, or throwing him into a bottomless pit, as well as several years of further rigorous training in the extremely harsh environment in Mt. Colubo and Rusukaina. A notable example of this strength was on Dressrosa when he used his foot to block a stomp by Donquixote Doflamingo, a man nearly twice his height with immense physical power of his own, without any leverage. Earlier that day, he had effortlessly flipped over the massive gladiator Spartan, defeating him. In Skypiea, he was capable of moving around during his fight against Enel despite having a massive golden ball molded around his hand, and even climbed up a massive beanstalk with it. When caught between two large brick buildings in Water 7, he was eventually able to push them apart to free himself. Even in a severely weakened state after his calamitous battle at Marineford, Luffy was still able to cause massive destruction on Amazon Lily and lift a boulder several times larger than himself with enough force to destroy a nearby rock formation.

They also go on to list this as the intro to his speed:

Luffy possesses tremendous speed, agility, and reflexes. When he fought Blueno and Rob Lucci on Enies Lobby, Luffy was able to keep up with their incredibly fast Soru movements even without using the massive speed boost of his Gear Second form. When battling Dracule Mihawk in the Summit War of Marineford, he was able to dodge the strikes of the world’s greatest swordsman, including ducking under one that completely cleaved through a faraway glacier.

And then skipping his durability section and moving onto the endurance they start with this:

Luffy possesses immense endurance stemming from his great durability and willpower. As a child, he developed endurance when his grandfather put him through various training methods. When following Ace on a long and dangerous trek from Mt. Colubo to Gray Terminal, as he accompanied Ace and Sabo on their adventures through the wilderness.. By far his most noteworthy feat was surviving exposure to an incurable amount of poison after fighting Magellan in Impel Down. When brought before Emporio Ivankov, Luffy was given hormones to give him the chance to fight for his life for two and a half days at the cost of his lifespan. He not only successfully fought to stay alive but returned to consciousness in just 20 hours. By doing this, he proved his connection to his father who has a similar will. With the help of Ivankov’s Tension Hormones and his willpower, Luffy was able to keep fighting through Impel Down immediately after his near-death experience, and continued fighting at Marineford with little rest in between until his body eventually gave out after he failed to save Ace from death.

Obviously you can also go to his main Wiki page and find a TON of more information on each and every topic we are covering here, but the important part is that we’re going to need to acknowledge all this and work around a diversified style of training – even while using calisthenics and bodyweight training to accomplish it all.

And, although we won’t be able to get his powers, we will still be touching on them to make sure we have the full scope of one of our favorite characters.

Here’s how they break it down:

When he was 7 years old, Luffy unwittingly ate the Gomu Gomu no Mi, a Paramecia-type Devil Fruit, after finding it in a chest owned by the Red Hair Pirates. It gives his body the properties of rubber, allowing him to stretch, bounce, bend, twist, and inflate any part of his body. Initially, Luffy was unable to control his stretching, but was able to master it after ten years of training on Dawn Island, and further master it during the two years he spent training with Silvers Rayleigh on Rusukaina.

He is able to stretch any part of his body; he can stretch his arms to extend the reach of his punches, stretch his legs to extend the reach of his kicks, and stretch his neck to extend the reach of his headbutt. His stretching also allows him to reach faraway places, as he can stretch and grab onto something at that location and pull himself there.^[94] He can also use his stretched arms to launch himself like a slingshot.

So, as I said, this won’t be that relevant in how we build out our routine, but it’s still nice to mention in the full breakdown.

For this one we’re going to be focusing on Luffy’s strength, endurance and speed.

Thankfully the strength and speed will come with our calisthenics training, which will be built around building power, but we’re also going to throw in some intensity (with supersets and mini circuits) as well as devote some time specifically to endurance work.

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Luffy Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to be training around 3 calisthenics days with a focus on speed and strength, and then we’ll also have a day devoted to endurance and a day devoted to high intensity circuit training.

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Luffy Calisthenics Workout Routine: Sample Schedule

Monday: Calisthenics with Upper Body and Speed Focus

Tuesday: Devil Fruit Circuit Test

Wednesday: Calisthenics with Full Body and Speed Focus

Thursday: Straw Hat Endurance Work

Friday: Calisthenics with Lower Body and Speed Focus

Saturday: Bonus Resource Optional Training (Parkour/MMA/Etc.)

Sunday: Mandatory Rest Day

Luffy Calisthenics Workout: Calisthenics with Upper Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Close to Wide Push Ups

3×20

B. Plank to Push Ups

3×10

Superset Two:

A. Inch Worms

3×10

B. Mountain Climbers

3×20

Superset Three:

A. Sit Ups

3×20

B. Dips

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Explosive Push Ups

Bicycle Crunches

Double Unders

Luffy Calisthenics Workout: Devil Fruit Circuit Test

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 provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Devil Fruit Circuit Test: Complete 2 Rounds for Time

Run 800M

30 Push Ups

15 Sit Ups

10 Pull Ups

15 Lying Leg Raises

20 Air Squats

Luffy Calisthenics Workout: Calisthenics with Full Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Half Burpees

3×20

B. Alternating Pistol Squats

3×10

Superset Two:

A. Handstand Push Ups

3×10

B. Lying Leg Raises

3×20

Superset Three:

A. Box Jumps

3×20

B. Push Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Jump Squats

Flutter Kicks

Chair Dips

Luffy Calisthenics Workout: Straw Hat Endurance 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:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Luffy Calisthenics Workout: Calisthenics with Lower Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Air Squats

3×20

B. Glute Bridges

3×10

Superset Two:

A. Wall Sits

3×60 Seconds

B. Hanging Leg Raises

3×20

Superset Three:

A. Plank

3×60 seconds

B. Alternating Step Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Skater Lunges

Double Unders

Pause Squats

Luffy Calisthenics 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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