We have another One Piece behemoth joining our One Piece Inspired Workouts.
When I call male anime characters behemoths I generally refer to anyone above 6’4, but One Piece characters take that to a whole new level.
Unsurprisingly I actually have a good chunk of requests for One Piece characters coming up in the next few weeks; although not all of them have TONS of requests, but enough to warrant growing out our mini-database a bit.
Urouge actually didn’t even make it onto our list of the most powerful One Piece characters OR our most popular One Piece characters; but members of The SHJ Army consider him up there with the top fifteen to twenty characters.
And it helps me want to prioritize him when we need a massive muscular character for the week as well!
Urouge Stats:
Real Name: Urouge
Height: 12’9 1/2
Weight: N/A
Anime: One Piece
Powers: Yes
Urounge is huge.
I couldn’t find a specific weight for him, but judging by our other One Piece behemoths within our Anime Workouts Database, we can assume he’s between 500 and 1,000 pounds.
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.\
Grab The Unofficial One Piece Workout Booklet and Unleash Your Inner Pirate!
Urouge 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.
Take The One Piece Workout Placement Quiz Now!
Urouge 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 Urounge and what we’ll be building this routine around other than his massive muscular physique, I’ll be pulling right from his Wiki Fandom page, which starts us off with this:
Urouge, nicknamed the Mad Monk, is a pirate hailing from a sky island and captain of the Fallen Monk Pirates. He is one of twelve pirates referred to as the “Worst Generation”, and prior to the two-year timeskip had a bounty of 108,000,000.
We’ve seen much longer bio sections for One Piece, but this is a good start to bring us into some of the more important information.
Moving quickly into his powers and abilities section they start us off with an intro section before telling us about his physical abilities and Devil Fruit Powers:
As one of the Worst Generation, Urouge is a powerful pirate, having managed to traverse and survive the dangers of the Grand Line and earn a bounty of 108,000,000 by the time he and his crew reached the Sabaody Archipelago.
After the timeskip, Urouge was strong enough to defeat Charlotte Snack, one of Big Mom’s Four Sweet Commanders and one of the strongest members of the Emperor’s crew with a bounty of 600,000,000, although he was later defeated by Charlotte Cracker, another Sweet Commander in the Big Mom Pirates. However despite his defeat, Urouge managed to survive and retreat.
From there we can move right into his physical abilities, which are going to be quite obvious to us.
Here’s what they share:
Befitting his physique, Urouge has enormous strength, able to wield a large and heavy pillar as a makeshift mace, despite his size, he is deceptively fast with extremely sharp reflexes, able to keep up with Killer’s tremendous agility and also hold his own against his fellow Supernova who has a significantly higher bounty in a fight before having their fight interrupted by X Drake.
And to make sure we do him justice, we’ll also break down his Devil Fruit Powers:
Urouge ate a currently unnamed Paramecia-type Devil Fruit that allows him to convert damage inflicted onto him into physical strength, which results in expanding muscles and enlarged body size. Using this ability, he was able to exceed a Pacifista’s body size and actually damage it with his punches, although he was still vulnerable to its lasers and a kick from Admiral Kizaru.
Attacks: Inga Zarashi, literally meaning “Karma Exposure”): After transforming to his gigantic, muscular size, Urouge punches his target multiple times with immense force. This was first seen used against a Pacifista. This is called Karmic Punishment in the Viz Manga, Retribution in the Funimation dub and Karma Exposure in the Funimation subs.
So basically he’s even stronger!
I’m sure our goals for this workout are as obvious as what Urouge’s physical abilities were going to be listed as, but I’m going to break it down for us anyway.
The goals for our Urouge Inspired Workout are:
- Urouge’s Massive Muscular Physique and Aesthetic
- Urouge’s Enormous Strength Levels
Pretty straightforward goals for this one.
We’re training to get BIG and STRONG!
This one will be centered around intermediate to advanced lifters, but it will be extremely easy to scale it down.
You can either scale this one down if you’re a beginner OR get started with our Beginner Behemoth Workout and make your way into this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Urouge Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be lifting HEAVY. We’re going to devote four days to lifting our major compounds, and then a day to accessory work to work on anything that might fall behind.
Want To Upgrade This Workout?
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Urouge Workout: Sample Workout Schedule
Monday: Massive Bench Press
Tuesday: Massive Deadlift
Wednesday: Accessory Work
Thursday: Massive Squats
Friday: Massive Overhead Press
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Urouge Workout: Bench Press
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Bench Press
5×5
Close Grip Bench
5×5
Incline Bench Press
5×5
Tricep Pushdowns
5×5
Accessory Work:
Cable Flys
3×10
Tricep Kickbacks
3×10
Dumbbell Pullovers
3×10
Tricep Overhead Extension
3×10
Urouge Workout: Deadlift
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Deadlift
5×5
Preacher Curls
5×5
Bent Over Rows
5×5
Dumbbell Bicep Curls
5×5 each arm
Accessory Work:
Lateral Pulldowns
3×10
Hammer Curls (Cable or DB)
3×10
Cable Rows
3×10
Chin Ups
3×10
Urouge Workout: Accessory Work
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Accessory Work:
Heavy Tire Flip
3×50 yd
Heavy Kettlebell Swings
3×10
Farmers Carry
3×50 yd
Heavy Barbell Power Cleans
3×10
Heavy Tire Flip
3×50 yd
Heavy Barbell Shrugs
3×10
Farmers Carry
3×50 yd
Urouge Workout: Squats
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Back Squat
5×5
Leg Press
5×5
Front Squats
5×5
Hamstring Curls
5×5
Accessory Work:
Seated Calf Raises
3×10
Quad/Leg Extension
3×10
Bulgarian Split Squats
3×10
Straight Leg Deadlift
3×10
Urouge Workout: Military Press
Warm Up:
Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Military Press
5×5
Barbell Shrugs
5×5
Arnold Press
5×5
Cable Lateral Raises
5×5
Accessory Work:
Shoulder DB Front Raises
3×10
Barbell Upright Rows
3×10
Dumbbell Shrugs
3×10
Face Pulls
3×10
Urouge Workout Routine: Optional Additional Training Resources
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)
HIIT Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Go through our Benchmark Hero Workouts and/or SHJ Core Circuit Test
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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(Unofficial Workouts Inspired by Characters)
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