The large majority of our behemoths within our Anime Workouts Database come from within our One Piece Inspired Workouts, and we’re about to see another one.
Although I’m not sure we’ll be able to replicate the size of his shoulders and arms…
Franky is a fan favorite, albeit not making it onto our list of the most popular One Piece characters – and he’s also extremely powerful, although not making it onto our most powerful One Piece characters.
It’s hard to make it onto either of those lists when you’re working with an anime like One Piece who has tons of characters that are just so insanely powerful…and so often.
Franky Stats:
Real Name: Cutty Flam
Height: 7’10 1/2
Weight: N/A
Anime: One Piece
Powers: Yes
Franky is humongous.
As I mentioned above, he’s definitely considered a behemoth among our anime characters – but we’re going to have to take a more realistic approach to becoming an everyday massive behemoth.
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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Franky 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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Franky 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 Franky we’ll be pulling right from his Wiki Fandom starting with what they tell us in his bio section here:
“Iron Man” Franky is the shipwright of the Straw Hat Pirates and one of the Nine Senior Officers of the Straw Hat Grand Fleet. He is the crew’s eighth member and the seventh to join, doing so at the end of the Post-Enies Lobby Arc.
Born “Cutty Flam“, he chose to go by his nickname of “Franky” until eventually permanently discarding his true name per the request of Iceburg to hide his identity. Originally from the South Blue, Franky was abandoned by his family as a four-year-old, eventually making his way to Water 7. There, he came to be a member of Tom’s Workers, until an incident resulted in his body being heavily damaged and requiring him to augment himself into a cyborg. Upon returning to Water 7, he became the leader of the Franky Family, a group of ship dismantlers and bounty hunters.
Franky and his followers were originally enemies of the Straw Hats at the beginning of the Water 7 Arc, until circumstances forced them to become allies at the end of the same arc and the Enies Lobby Arc. Franky’s dream is to create a ship and circumnavigate the world with it, and he built the Thousand Sunny and joined the Straw Hat Pirates to fulfill his dream.
From there we get an extremely long in depth section about his powers and abilities.
To jump directly into what we will need to work with, I’ll be sharing his physical abilities, starting with this section:
Due to the bionic modifications done to his body, Franky has incredible superhuman strength. His years of being a ship dismantler, as well as a bounty hunter prior to piracy seem to further contribute greatly to his formidable physical prowess; even when running low on cola, he exhibits enough strength to overwhelm a charging, fully grown elephant, stopping it in its tracks before dragging it around by the trunk like it was a rag doll and smashing into the ground with tremendous force. When first confronted by the CP9 members in Water 7, Franky was shown to be strong enough to almost break through Blueno’s Tekkai and quickly overpower him in terms of brute force. Franky was even able to briefly fight on par against Luffy during their initial confrontation, before their fight was interrupted by the Galley-La Company workers. During his fight with Fukurou, Franky easily smashed through his Tekkai causing him to complain in pain, an extraordinary feat as Fukurou is a full-fledged Rokushiki user. He destroyed several buildings while chasing the rest of the Franky Family, and the citizens of Water 7 feared he could have demolished the entire town. On Onigashima, Franky punched a member of the Beasts Pirates with enough force to create a giant crater upon impact. Even before he became a cyborg, Franky was strong enough to brutalize Spandam’s face with a rifle, disfiguring him with a single hit.
From there they go on to discuss his incredible durability and hand to hand combat skills, but we also know a main priority is going to be his overwhelming size.
Which means the goals for our Franky Inspired Workout are:
- Franky’s Massive Physique
- Franky’s Incredible Strength
- Franky’s Massive Arms and Shoulders
To do this we will definitely be working with weight training, so if you were hoping for a calisthenics workout you’ve come to too big of a behemoth to find one.
It will be based around intermediate to advanced levels of lifting so you can either scale down if needed – or even start with our Beginner Behemoth Workout if you’d prefer.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Franky Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’re training with a 5 day weightlifting split we’ve seen used by guys like Dwayne Johnson and monsters that are the big behemoths of our celebrity workout research. If you want to tack on some extra cardio you can to keep lean (guys like Johnson often do 30-45 minutes on the elliptical or treadmill), but it’s not necessary at all if your nutrition is on point.
Want To Upgrade This Workout?
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Franky Workout: Sample Schedule
Monday: Iron Man Chest Day
Tuesday: Iron Man Leg Day
Wednesday: Iron Man Arm Day
Thursday: Iron Man Shoulder Day
Friday: Iron Man Back Day
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Franky Workout: Iron Man Chest Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Bench Press (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Incline Dumbbell Press
3×12, 10, 8
Cable Chest Flys
3×12, 10, 8
Weighted Dips
3×10
Decline Hammer Strength
3×10
Franky Workout: Iron Man Leg Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Back Squats (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Leg Press
3×12, 10, 8
Hamstring Curls
3×12, 10, 8
Seated Calf Raises
3×10
Quad Extensions
3×10
Franky Workout: Iron Man Arm Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lifts:
Preacher Curls (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Overhead Tricep Extension (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
DB Hammer Curls
3×12, 10, 8 each arm
Cable Tricep Pushdowns
3×12, 10, 8
Chin Ups
3×10
Close to Wide Push Ups
3×30
Franky Workout: Iron Man Shoulder Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Overhead Press (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Barbell Shrugs
3×12, 10, 8
Front Raises (DB)
3×12, 10, 8
Seated Arnold Press (Light)
3×10
Hang Cleans
3×8
Franky Workout: Iron Man Back Day
Warm Up:
10-30 Minute Incline Walk (Or Varied Cardio)
Main Lift:
Deadlift (RPT)
Warm Up 2-3 Sets
4×6, 8, 10, 12
Accessory Work:
Bent Over Barbell Rows
3×12, 10, 8
Wide Grip Pulldowns
3×12, 10, 8
Close Cable Rows
3×10
Lateral Raises
3×15
Franky Workout: 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)
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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5×5 or pyramid sets?
Reverse pyramid training for this one.
no no, I think under strength, not about this training. sorry