Eustass Kid Workout: Train like The Captain of The Kid Pirates!

Last updated on May 30th, 2022 at 07:30 am

It’s obvious we need more One Piece Inspired Workouts.

Not only are our One Piece characters behemoths and some of the most popular characters on the site, but they’re also almost always shredded as well.

Well, you know, with the exception of Big Mom.

Our mini database is actually becoming one of the largest on the site at this point, along with MHA, Naruto, and DBZ.

And I have a handful of other character requests that I’m already ready to crush.

Eustass Kid will definitely be a fun addition to our One Piece Workout Placement Quiz.

Eustass Kid Stats:

Real Name: Eustass Kid

Height: 6’9

Weight: N/A

Anime: One Piece

Powers: Yes

Eustass Kid is another behemoth coming into our Anime Workouts Database.

He comes in a 6’9, which is humongous compared to characters and celebrities we’ve seen – but still somehow much smaller than some other One Piece characters.

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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Eustass Kid 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.

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Eustass Kid 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.

We’re starting right off with Eustass Kid’s bio from his Wiki Fandom page, which happens to be quite long:

Eustass “Captain” Kid is a notorious pirate from South Blue and the captain of the Kid Pirates. He is one of twelve pirates who are referred to as the “Worst Generation”.

One of the reasons his bounty was higher than Luffy’s when they arrived at the Sabaody Archipelago was the huge numbers of civilian casualties that Kid and his crew caused in the course of their activities. Sometime during the timeskip, his bounty was raised from 315,000,000 to 470,000,000. He also lost one of his arms in a confrontation against one of the Four Emperors, Shanks, during this period, and attempted to form an alliance with the On Air Pirates and Hawkins Pirates to challenge the Red Hair Pirates once more, but it was eventually disbanded due to an encounter with another Emperor, Kaidou.

From there we can go into his powers and abilities section and learn a ton about his overall character (background), and then his physical abilities as well.

Here’s how they start off, by discussing his power as a captain:

As the captain of the Kid Pirates, Eustass Kid has complete authority over the crew. During the timeskip, the Kid Pirates continued to rise in infamy, as evidenced by Kid and Killer’s bounties increasing, and their willingness to attack Big Mom’s ships.

Prior to the timeskip, Kid and his crew were known for dealing major destruction and civilian casualties along their route through the Grand Line and towards the New World. Kid is a fearsome pirate who, along with the rest of his crew, showed flawless resistance to the Haki pulse emitted by Silvers Rayleigh at the Human Auctioning House and effortlessly defeated a large group of Marines alongside Monkey D. Luffy and Trafalgar Law. He along with his crew also managed to escape from Admiral Kizaru’s attack.

After the timeskip, Kid appears to have become much bolder and more powerful, challenging the Red Haired Pirates to a battle and wounding one of Big Mom’s Sweet Commanders, as well as later destroying two ships belonging to her. His bounty rose to 470,000,000. During the raid on Onigashima, he has shown to be powerful enough to fight against the two Emperors, Kaidou and Big Mom, dealing damage to them despite their near-impenetrable defenses.

Next up is his physical abilities, which is what we’re really going to be working with for this workout.

Here’s how they break that down for us:

Kid has immense strength and resilience. While being cuffed with Seastone, which depletes the energy of Devil Fruit users, he was able to match Luffy’s speed in carrying and delivering large stone blocks bigger than him even with only one arm. He was also able to endure the torture of his imprisonment by the Beasts Pirates. More impressively, Kid has enough power to clash with a member of the Four Emperors head on, being able to withstand or even overpower direct attacks from the monstrously strong Big Mom.

Kid also has an incredible recovery rate, as one of the prison guards said that his body could heal in a few days. Similar to Luffy, Kid has an incredible metabolism where he can eat large amounts of food, to the point where he becomes fat and round, but instantly burns all the calories to replenish his stamina.

Kid is also an extremely powerful hand to hand combatant. While bound by Seastone cuffs and with only one arm, he managed to defeat Dobon, a Shinuchi of the Beast Pirates, alongside Luffy. Kid also managed to escape the Udon Prisoner Mine, while still cuffed in Seastone shackles.

Kid also has his Devil Fruit power which allows him to manipulate magnetic forces, but for this one the important part is his strength.

The priorities for this workout are:

• Eustass Kid’s Massive/Muscular Aesthetic
• Kid’s Immense Strength and Resilience

Sometimes it’s fun having characters like Kid that are humongous and their main ability is their strength without other abilities to directly work around (like speed and endurance).

This will allow us to focus on getting huge, and strong – instead of having to divide our focus.

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Eustass Kid Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be training around mass, which means we’re training around our big compound lifts and then building in accessory work. Some people will call this a Bro-Split, and it’s effective as hell for what we’re looking to accomplish. I’ll also add in bonus resources if you’d like to utilize them as well as a Kid Ab Circuit Test which will actually be a bonus abdominal circuit that you can tack on weekly.

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.

Eustass Kid Workout Routine: Sample Schedule

Monday: Captain Bench Press, Chest and Triceps

Tuesday: Captain Back Squats, Legs and Calves

Wednesday: Kid Ab Circuit Test

Thursday: Captain Overhead Press, Shoulders and Traps

Friday: Captain Deadlift, Back and Biceps

Saturday: Active Rest Day (Or Optional Additional Work)

Sunday: Rest Day

Eustass Kid Workout Routine: Captain Bench Press, Chest and Triceps

Warm Up: 

10-15 Minute Incline Walk

Compound Lift: 

Bench Press

5×15, 12, 10, 8, 5

Accessory Work: 

Incline Dumbbell Bench Press

3×12, 10, 8

Cable Tricep Pushdown

3×12, 10, 8

Cable Chest Flys

3×15

Weighted Dips

3×8-12

Seated Overhead Tricep Extension

3×12

Eustass Kid Workout Routine: Captain Back Squat, Legs and Calves

Warm Up: 

10-15 Minute Incline Walk

Compound Lift: 

Back Squat

5×15, 12, 10, 8, 5

Accessory Work: 

Hamstring Curls

3×12, 10, 8

Leg Press

3×12, 10, 8

Calf Raise on Leg Press

3×15

Bulgarian Split Squats

3×8-12 each leg

Quad Extensions

3×12

Eustass Kid Workout Routine: Kid Ab 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!)

Kid Ab Circuit Test: Complete 2 Rounds, 30 Seconds Each Exercise

Russian Twists

Sit Ups

Bicycle Crunches

Hanging Knee Raises (or Lying Leg)

V-Ups

Slow Mountain Climbers

Eustass Kid Workout Routine: Captain Overhead Press, Shoulders and Traps

Warm Up: 

10-15 Minute Incline Walk

Compound Lift: 

Overhead Press

5×15, 12, 10, 8, 5

Accessory Work: 

Barbell Shrugs

3×12, 10, 8

Cable Front Raises

3×12, 10, 8

Upright Rows

3×15

Clean and Press

3×8-12

Dumbbell Shrugs

3×25

Eustass Kid Workout Routine: Captain Deadlift, Back and Biceps

Warm Up: 

10-15 Minute Incline Walk

Compound Lift: 

Deadlift

5×15, 12, 10, 8, 5

Accessory Work: 

Cable Rows

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

21’s (EZ Bar Curls)

3×21

Weighted Chin Ups

3×8-12

Alternating Hammer Curls

3×10 each arm

Eustass Kid Workout Routine: Optional 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

Eustass Kid Workout: Optional 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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