Charlotte Katakuri Workout: Train like The One Piece Villain!

We’re bringing in another behemoth to our One Piece Inspired Workouts.

We have already seen Big Mom, AKA Charlotte Linlin here at SHJ – which is Charlotte Katakuri’s mother – and now it’s time to build on the Charlotte Family.

Our One Piece characters range from slim and shredded like Zoro and Portgas D. Ace all the way to monsters like White Beard, Akainu and more.

Charlotte Katakuri is going to fall in there with the monsters category.

Which means you should go into this one knowing that we’re going to be building this out around weight training, mass, and overall strength.

So if that’s not your goal you might want to head back into the Anime Workouts Database or take one of our Anime Workout Placement Quizzes to find the best routine for you.

Charlotte Katakuri Stats:

Real Name: Charlotte Katakuri

Height: 16’8

Weight: N/A

Anime: One Piece

Powers: Yes

I wasn’t kidding when I said Charlotte Katakuri was a behemoth. 

He towers above the majority of our anime characters, and struts gigantic muscles as well.

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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Charlotte Katakuri 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?
Take The One Piece Workout Placement Quiz Now!

Charlotte Katakuri 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 Charlotte Katakuri we’re going to be pulling directly from his Wiki Fandom page, even though we really kind of already know what we’re going to be building around.

Here’s how they start off his bio introduction section:

Charlotte Katakuri is the second son and third child of the Charlotte Family and the elder triplet brother of Daifuku and Oven. He is also one of the Three Sweet Commanders of the Big Mom Pirates and serves as Totto Land’s Minister of Flour, governing over Komugi Island.

Due to his actions and role, he is the secondary antagonist in the second half of the Whole Cake Island Arc.

When we move into his powers and abilities section we can learn more about his overall abilities to start and then move into his physical abilities.

Here’s how they start off his overall abilities section:

As Sweet Commander, Katakuri’s authority in the Big Mom Pirates is second only to his mother’s, and as Totto Land’s Minister of Flour, he holds authority over Komugi Island.

In combat, Katakuri is extremely powerful. His tremendous bounty of 1,057,000,000 shows how dangerous he is considered by the World Government, and Capone Bege of the infamous Worst Generation has likewise declared him a monstrous threat. According to his crewmates, Katakuri is the strongest of the Three Sweet Commanders, the strongest of Big Mom’s children overall, and thus the most capable member of their crew aside from Big Mom herself; Daifuku even stated that, were Big Mom to die, Katakuri’s skills would make him the most worthy of succeeding her as captain of the Big Mom Pirates.

Katakuri has been called a “monster” for his strength ever since he was a child, and until his first loss against Luffy, he was said to have never lost a single battle throughout his life—his long and perfect record of victory described by Oven as “legendary”.

And they move into his physical abilities by telling us:

Noted to be the strongest of the Three Sweet Commanders, Katakuri possesses tremendous physical strength, being able to flick jelly beans with such extreme force and velocity that they act like bullets. Even from a very far distance, Katakuri can kill a man standing atop a gigantic wedding cake with a flicked jellybean. He was also able to defeat Vinsmoke Ichiji, a genetically enhanced commander of the Germa 66 who was wearing his Raid Suit, with minimal effort and without incurring any injuries himself. Katakuri is an extremely skilled and powerful hand-to-hand combatant. Supplemented with his Devil Fruit powers, he uses a fighting style similar to Luffy’s Gomu Gomu no Mi techniques, and he can counter Luffy’s Red Hawk without any effort. With his own version of Luffy’s Elephant Gun, he overpowered and badly injured Luffy in a clash of strength. When he performed his Zan Giri Mochi attack, he was able to create a large crater in the ground when he sent Luffy crashing through the Mirro-World.

Katakuri is extremely fast and possesses extraordinary reflexes. Due to his speed, an expert Kenbunshoku Haki user such as Luffy barely had time to react to his attacks. He is able to keep up with the speedy mink Carrot, as well as the blinding speed of Luffy’s Gear 2 attacks, catching both Carrot and Luffy off-guard with swift and powerful kicks. He was even able to keep up with Luffy’s Gear 4 Snakeman form, and even outpace him at times.

Katakuri possesses tremendous durability, being able to withstand multiple immensely powerful attacks from Gear 4 Luffy and quickly recover to counterattack. He was able to impale himself with his own spear and showed only minor signs of discomfort. He also has tremendous endurance, being able to fight with Luffy non-stop for several hours in the Mirro-World without issue, succumbing to exhaustion only at the very end of the fight.

Clearly we’re right in assuming we’re going to be building this one out around strength.

So here are our list of priorities for this one (it’s not a long list):

1. Charlotte Katakuri’s Physique/Monstrous Aesthetic
2. Tremendous Physical Strength

Be ready to lift heavy and get big.

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Charlotte Katakuri Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be doing a 5 day training split and I’ll tack on bonus training resources if you want to step it up a notch. I’ll also have a Charlotte Family Circuit that you can test your strength in a circuit form weekly, biweekly or monthly.

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.

Charlotte Katakuri Workout Routine: Sample Workout Schedule

Monday: Charlotte Back

Tuesday: Charlotte Chest and Abs

Wednesday: Charlotte Legs

Thursday: Charlotte Shoulders and Abs

Friday: Charlotte Biceps and Triceps

Saturday: Active Rest or Circuit Test

Sunday: Rest Day

Charlotte Katakuri Workout Routine: Charlotte Back

Warm Up: 

10-15 minute incline walk

Workout: 

Deadlift

4×5

Wide Grip Lateral Pulldowns

4×10

Dumbbell Rows

4×10

Cable Rows

4×10

Single Arm Hammer Rows

3×12

Straight Arm Cable Pull Downs

2×12

Charlotte Katakuri Workout Routine: Charlotte Chests and Abs

Warm Up: 

10-15 Minute Incline Walk

Workout: 

Incline Bench Press

4×5

Decline Bench Press

4×10

Machine Press

3×10

Cable Flys

3×15

Decline Push Ups

3×25-30

Cable Crunches

3×20

Hanging Leg Raises

3×15

Charlotte Katakuri Workout Routine: Charlotte Legs

Warm Up: 

10-15 Minute Incline Walk

Workout: 

Barbell Back Squats

4×5

Romanian Deadlifts

4×10

Leg Press

3×15

Hamstring Curls

3×12

Weighted Lunges

3×12 each leg

Calf Raises

4×25

Charlotte Katakuri Workout Routine: Charlotte Shoulders and Abs

Warm Up: 

10-15 Minute Incline Walk

Workout: 

Overhead Press

4×5

Lateral Raises

4×10

Reverse Flys

4×10

Arnold Press

3×10

Barbell Shrugs

4×20

Weighted Sit Ups

3×15

Barbell Roll Out

3×15

Charlotte Katakuri Workout Routine: Charlotte Biceps and Triceps

Warm Up: 

10-15 Minute Incline Walk

Workout: 

EZ Bar Curls

4×10

EZ Bar Skullcrushers

4×10

Zottman Curls

4×10

Tricep Dips

4×10

Cable Hammer Curls

4×10

Overhead Tricep Extension

4×10

Charlotte Katakuri Workout Routine: Charlotte Family 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!)

Charlotte Family Circuit Test: Complete 3 Rounds for Time

1 Deadlift (455/320 lb)

2 Bench Press (315/185 lb)

3 Back Squat (225/135 lb)

4 Wall Climbs

Charlotte Katakuri Workout Routine: Optional Endurance Training

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

Charlotte Katakuri Workout Routine: Bonus 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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Join The Superhero Academy and start unleashing your inner SuperHuman.