Miss Monday Workout: Train like One Piece’s Frontier Agent!

Last updated on October 10th, 2024 at 04:27 pm

I said we needed more One Piece characters and I wasn’t kidding.

Our One Piece Inspired Workouts mini-database is one of the largest on the site now, and it doesn’t seem to be slowing down [if I base it on the number of requests we continue to get].

Miss Monday is massive like She-Hulk and even came in at number seven among our list of 30 Muscular Anime Girls: Jacked Anime Female Characters!

She’s also the second massive One Piece female we’ve seen (although we’ve had half a dozen or so females total) but the first was Big Mom and was based around powerlifting, so this routine will come in from a completely different perspective.

Plus, this routine will definitely sweeten up our One Piece Workout Placement Quiz as well.

Miss Monday Stats:

Real Name: Unknown

Height: 6’2

Weight: 198 lbs.

Anime: One Piece

Powers: Yes

Miss Monday is huge. Her stats are estimates given by “My Waifu List”, which has actually been fairly accurate in the past.

She comes in as one of the tallest female characters we’ve seen, and definitely one of the most muscular.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Miss Monday 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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Miss Monday 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 Miss Monday I’m going to be pulling right from her Wiki Fandom page, which leads us off with this bio:

Miss Monday is the code name of a former frontier agent of Baroque Works and partner to Igaram (Mr. 8 at the time) during his infiltration of Baroque Works. Due to her actions, she is a supporting antagonist in the Whisky Peak Arc. After the fall of Baroque Works, she stayed at Whisky Peak, and had a child with Mr. 9.

Miss Monday is also JACKED.

They don’t go into too much depth in her appearance section, but there really isn’t much they could tell that we don’t already know just by looking at her.

She’s extremely tall and muscular – and, if relevant, also very confident.

Here’s how they break down here abilities section:

Miss Monday has incredible strength compared to a normal human as evidenced by her muscle mass and size and by the fact that the Millions from Whisky Peak along with Mr. 8, Mr. 9 and Miss Wednesday were really surprised when someone overpowered her in strength. This strength still pales before foes such as Roronoa Zoro. Miss Monday uses her strength in battle, typically attacking with her fists or nearby objects.

So if it wasn’t obvious: we’re going to be training around a bodybuilder-style routine, specifically to build a massive physique, and incredible strength.

This will be bodybuilder-like, but I’ll also be throwing in training splits and formats that will help us work towards a strength focus as well.

To break that down a bit more, let’s reiterate.

The main goals of this workout are:

• Miss Monday’s Massive Muscular (and Toned) Physique
• Miss Monday’s Incredible Strength

Be ready to lift heavy with high volume, but you’ll also definitely need to eat to play the part as well.

Also don’t be afraid to scale down as needed by dropping the weight and volume (cut 1-2 exercises per day if needed).

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Miss Monday Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be training with weights 5 days a week as well as hitting cardio and core to get as lean as Miss Monday. We’ll be training with reverse pyramid training, regular pyramid training and straight sets which you can learn more about within our resources on the site if you need.

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Miss Monday Workout Routine: Sample Schedule

Monday: Frontier Agent Chest and Core

Tuesday: Frontier Agent Legs and Cardio

Wednesday: Frontier Agent Biceps and Triceps

Thursday: Frontier Agent Shoulders and Cardio

Friday: Frontier Agent Back and Core

Saturday: Active Rest Day (Or Optional Additional Work)

Sunday: Rest Day

Miss Monday Workout Routine: Frontier Agent Chest and Core

Warm Up: 

Incline Treadmill Walk

10-15 Minutes

Reverse Pyramid Training: 

Bench Press

3 Warm Up Sets

Working Sets:

4×6, 8, 10, 12

Accessory Work (Pyramid Training & Straight Sets):

Incline Dumbbell Bench Press

3×12, 10, 8

Cable Chest Flys

3×12, 10, 8

Weighted Dips

3×8-10

Decline Hammer Strength Press

3×10

Core Work:

Plank

3×60 Seconds

Cable Crunches

3×20+

Hanging Knee Raises with Twist

3×20+

Miss Monday Workout Routine: Frontier Agent Legs and Cardio

Warm Up: 

Incline Treadmill Walk

10 Minutes

Reverse Pyramid Training: 

Back Squats

3 Warm Up Sets

Working Sets:

4×6, 8, 10, 12

Accessory Work (Pyramid Training & Straight Sets):

Hamstring Curls

3×12, 10, 8

Leg Press

3×12, 10, 8

Leg Press Calf Raises

3×15

Quad Extensions

3×10

Cardio Finisher:

15-30 Minutes of:

• HIIT Sprints OR
• Varied Cardio

Miss Monday Workout Routine: Frontier Agent Biceps and Triceps

Warm Up: 

Varied Cardio

20-60 Minutes

Workout:

Preacher Curls

3×12, 10, 8

Reverse Grip Cable Tricep Pushdowns

3×12, 10, 8

21’s with EZ Bar

3×21

Overhead Tricep Extension

3×10

Alternating Hammer Curls

3×10 each arm

Tricep Cable Kickbacks

3×10 each arm

Miss Monday Workout Routine: Frontier Agent Shoulders and Cardio

Warm Up: 

Incline Treadmill Walk

10 Minutes

Reverse Pyramid Training: 

Overhead Press

3 Warm Up Sets

Working Sets:

4×6, 8, 10, 12

Accessory Work (Pyramid Training & Straight Sets):

Barbell Shrugs

3×12, 10, 8

Cable Front Raises

3×12, 10, 8

Kettlebell Swings

3×15

Hang Cleans

3×10

Cardio Finisher:

15-30 Minutes of:

• HIIT Sprints OR
• Varied Cardio

Miss Monday Workout Routine: Frontier Agent Back and Core

Warm Up: 

Incline Treadmill Walk

10-15 Minutes

Reverse Pyramid Training: 

Deadlift

3 Warm Up Sets

Working Sets:

4×6, 8, 10, 12

Accessory Work (Pyramid Training & Straight Sets):

Bent Over Barbell Rows

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

Weighted Chin Ups

3×8-10

Close Grip Cable Rows

3×10

Core Work:

Superman Hold

3×30 Seconds

Weighted Sit Ups

3×20+

Toes to Bar (or Knees to Elbow)

3×20+

Miss Monday 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

Miss Monday 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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