Koby Workout: Train to Get a Transformation like One Piece Koby!

Koby’s transformation makes him an obvious choice to continue growing out our One Piece Inspired Workouts.

Our One Piece mini database is one of the largest among all of our anime, yet requests continue flooding in for more characters.

They’re up their with DBZ, Naruto, My Hero Academia and a few others – and Koby is going to bring them up another notch.

Koby didn’t quite make it onto our lists of the most powerful One Piece characters or even our most popular One Piece characters, BUT, he definitely is a fan favorite among the TONS of amazing characters we’ve seen.

And not only is he a fan favorite, but he’s also endured an INSANE training regime – which makes him a perfect fit for SHJ.

You better believe he’s being immediately added to our One Piece Workout Placement Quiz for members!

Koby Stats:

Real Name: Koby

Height: 5’6

Weight: N/A

Anime: One Piece

Powers: No

Koby is actually quite short – but he’s also fairly close to what we’d consider the average height among male anime characters.

Although that is dwarfed by our behemoths within our Anime Workouts Database, many of them actually coming from One Piece!

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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Koby 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!

Koby 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 Koby we’re going to be pulling right from his Wiki Fandom page, starting with a decent bio section they give us here:

Koby is a Marine Captain who trained together with Helmeppo under Vice Admiral Garp’s supervision. He is currently a member of the Marine special forces unit SWORD.

He was formerly an involuntary pirate ship caretaker for the Alvida Pirates until he was liberated by Luffy, and he was the first person Luffy befriended on his travels.

He is Luffy’s ally during the Romance Dawn Arc. He and Helmeppo are the central characters from the Diary of Koby-Meppo Cover Page Serial and supporting antagonists of the Post-Enies Lobby Arc. Koby is also a brief antagonist in the Marineford Arc.

If you’re a One Piece fan you know all about Koby’s transformation with Garp’s training – and that’s what we’re going to be looking to recreate with this workout routine.

His abilities section gives us a bit more details on what we’ll be working around for this one:

In his first appearance, Koby lacked any fighting skills. According to Alvida, the only reason she kept him around was because he happened to be good at navigation. He gained some fighting skills when he trained under Vice Admiral Monkey D. Garp alongside Helmeppo.

After two years, he reached the rank of captain. As a Marine captain, he has command over the lower-ranking Marines and is in charge of his own ship.

Due to his harsh training regime under Garp as well as further training after two years, Koby possesses immense physical strength and speed. He has shown himself to be an excellent swimmer. He can move incredibly fast even when underwater, as he caught up to a torpedo within seconds. With his strength, he was capable of redirecting the large torpedo underwater with his bare hands.

And being that it’s relevant to his transformation, which is a huge part of this routine, I’ll also share a snippet from his appearance section as well.

Here’s how they break that down:

In his first appearance, Koby was a small, timid, chubby boy with pink hair and round-frame glasses. Due to the passage of time and Garp’s training, Koby has grown thinner and taller, standing close to Luffy in height.

So be ready to make your own Koby transformation, because this workout will be no joke!

They specifically make note of how harsh the training regime was, so ours is going to be intense as well; but don’t be afraid to scale as needed.

The priority goals for building this workout are:

• Koby’s Muscular Physique
• Koby’s Immense Strength & Speed
• Koby’s Garp “Harsh” Training Regime

Oh, and for any of you who want to go straight to the source, we also have our Monkey D. Garp Inspired Workout you can use as well.

Both will include weight training.

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Koby Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be training with a Bro-Split! We’ll have four days of training that revolve around our main “big” compound lifts and then accessory work and cardio stemming off of that. We’ll also have a bonus training day devoted to a Garp Circuit Test (that can be done either 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.

Koby Workout: Sample Schedule

Monday: Marine Captain Bench Press, Chest and Triceps

Tuesday: Marine Captain Back Squats, Legs and Calves

Wednesday: Garp Circuit Test

Thursday: Marine Captain Military Press, Shoulders and Traps

Friday: Marine Captain Deadlift, Back and Biceps

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Koby Workout: Marine Captain Bench Press, Chest and Triceps

Warm Up: 

10-15 Minute Incline Walk

Compound Lift: 

Barbell Bench Press

5×15, 12, 10, 8, 5

Accessory Work: 

Cable Tricep Pushdowns

3×12, 10, 8

Incline Dumbbell Bench

3×12, 10, 8

Overhead Tricep Extension

3×10

Weighted Dips

3×10

Cable Chest Flys

3×10

Cardio Finisher:

Complete 20-60 Minutes of Varied Cardio

Koby Workout: Marine Captain Back Squats, Legs and Calves

Warm Up: 

10-15 Minute Incline Walk

Compound Lift: 

Barbell Back Squats

5×15, 12, 10, 8, 5

Accessory Work: 

Leg Press

3×12, 10, 8

Calf Raise on Leg Press

3×12, 10, 8

Glute Bridges

3×10

Quad Extensions

3×10

Hamstring Curls

3×10

Cardio Finisher:

Complete 20-60 Minutes of Varied Cardio

Koby Workout: Garp 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!)

Garp Circuit Test: Complete 2 Rounds for Time

Run 1 Mile

200 Air Squats

150 Push Ups

100 Sit Ups

75 Pull Ups

Koby Workout: Marine 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

DB Front Raises

3×12, 10, 8

Kettlebell Swings

3×10

Hang Cleans

3×10

Upright Rows

3×10

Cardio Finisher:

Complete 20-60 Minutes of Varied Cardio

Koby Workout: Marine Captain Deadlift, Back and Biceps

Warm Up: 

10-15 Minute Incline Walk

Compound Lift: 

Deadlifts

5×15, 12, 10, 8, 5

Accessory Work: 

Wide Grip Pulldowns

3×12, 10, 8

Close Grip Cable Rows

3×12, 10, 8

High Cable Curls

3×10

Weighted Chin Ups

3×10

Preacher Curls

3×10

Cardio Finisher:

Complete 20-60 Minutes of Varied Cardio

Koby Workout: Marine 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

Koby Workout: 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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