Sengoku Workout: Train like The One Piece Buddha Behemoth!

We’re back to bring another behemoth into our One Piece Inspired Workouts.

One Piece makes up the vast majority of our behemoths that we’ve brought in when comparing to other mini databases (anime) inside our Anime Workouts Database, and you guys love when I bring in more for some heavy lifting and mass gain.

If that wasn’t clear: we’re going to be training with weights for this one, so if you’re looking for bodyweight training you’ve come to the wrong place.

Sengoku Stats:

Real Name: Sengoku

Height: 9’1

Weight: N/A

Anime: One Piece

Powers: Yes

As I mentioned above: Sengoku joins our behemoths among our anime characters.

He’s humongous and we’ll be building our routine out around mass gain and strength.

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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Sengoku 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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Sengoku 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 Sengoku we’ll be pulling right from his Wiki Fandom page which starts with this:

Sengoku the Buddha is a former fleet admiral of the Marines, succeeding Kong and preceding Sakazuki. Sometime during the timeskip, he became an Inspector General. He was also one of the major figures along with Kong, Whitebeard, Shiki, Monkey D. Garp, Tsuru and Silvers Rayleigh during the times when Gol D. Roger, the “Pirate King”, was still alive, and still continues to be in the present, even after his retirement from the Marines. He raised both Donquixote Rosinante and X Drake like his own sons. Due to his actions and his position in the Marines, he is one of the main antagonists of the Marineford Arc.

We also obviously know that he’s massive and sports a six pack and lean physique within that mass.

We’ll be taking that into account and using it to form the way we build out our workout, but we’ll also go into more detail about his specific abilities as well.

When we move down into his abilities section they start by discussing his overall abilities before going into detail about his physical abilities and Devil Fruit abilities. Here’s how they break it down for us:

As the former Fleet Admiral of the entire Marine force, Sengoku had absolute power over every action the Marines do, including summoning a Buster Call, granting and removing a Warlord’s title at any time, provided they meet the criteria for either. The only ones that are above him are Im (in secret), the Five Elders, and Commander-in-Chief Kong. However, with his resignation came the loss of such authorities.

Alongside Garp, Sengoku is one of the most powerful Marines of his generation. Gol D. Roger held high regard for him. After defeating a group of Marines, Roger commented that he was one of the two Marines that were worth his time, the other being Garp.

When Shiki was wreaking havoc in Marineford twenty-two years ago, Sengoku fought alongside Garp and were able to subdue him whilst destroying half the city in the process, keeping him imprisoned in Impel Down, a tremendous feat as Shiki is an immensely powerful swordsman who had single-handedly slaughtered an entire army of Marines before they subjugated him. Even at 79 years old, Sengoku could, alongside Fujitora and Tsuru, defeat Jack, one of the top-ranking, strongest members of the Beasts Pirates under the Emperor Kaidou.

From there they go on to discuss more of his physical abilities.

This is where we’ll actually learn more about what we’re building the workout around and specific goals:

Even without his Zoan Devil Fruit powers, Sengoku has enormous strength, enough to effortlessly hold down an enraged Garp with only one hand. Sengoku is also a tremendously skilled hand-to-hand fighter. Combined with his Mythical Zoan Devil Fruit powers, he could knock away all the members of the Blackbeard Pirates, who are extremely powerful in their own right, sending them flying.

Sengoku has extraordinary speed, even in his gigantic buddha form. He could launch an unexpected surprise attack on all the members of the Blackbeard Pirates.

Before I break down the specific goals, though, I do want to make sure we discuss his Devil Fruit abilities as well to make sure we hit the full scope of Sengoku.

Here’s what they tell us about them:

Sengoku ate the Hito Hito no Mi, Model: Daibutsu, a Mythical Zoan-type Devil Fruit that allows him to transform into a giant golden Buddha and a human-Buddha hybrid at will. This power is the source of his nickname, “Sengoku the Buddha”. A number of Marines claimed that they have never seen him use this power before the war.

We’re not going to be able to transform into a giant golden Buddha at will.

That said, we do have the goals for our Sengoku Inspired Workout:

• Sengoku’s Massive Muscles and Physique
• Sengoku’s Enormous Strength and Speed
• Sengoku’s Fighter Endurance

To accomplish our goals we’ll be lifting heavy and tacking on a bit of endurance work as well.

You should be able to scale this one down pretty easily, but if not you can start by training with The Beginner Behemoth Workout and then move your way up to this one.

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Sengoku Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re going to be training with 4 days of strongman style training to get the Sengoku behemoth physique and mass and then we’ll also have a day devoted to optional endurance work as well as a Buddha Circuit Test you can tack on weekly, biweekly or monthly as you’d like.

Want To Upgrade This Workout?

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Sengoku Workout Routine: Sample Workout Schedule

Monday: Lower Body Strongman A

Tuesday: Upper Body Strongman A

Wednesday: Rest or Endurance Work

Thursday: Lower Body Strongman B

Friday: Upper Body Strongman B

Saturday: Rest or Endurance Work

Sunday: Mandatory Rest Day

Sengoku Workout Routine: Lower Body Strongman A

Warm Up: 

5-15+ Minutes of Elliptical or Incline Walk

Workout: 

Barbell Deadlift

5×12, 10, 8, 5, 3

Zercher Squat

3×6

Seated Good Mornings

3×10

Split Squats with Dumbbells

3×10 each leg

DB Farmer’s Walk

3x50M

Sengoku Workout Routine: Upper Body Strongman A

Warm Up: 

5-15+ Minutes of Elliptical or Incline Walk

Workout: 

Hang Clean

5×5

Push Press

4×10, 8, 5, 3

Incline Dumbbell Bench Press

3×8

Pull Ups

5×5

Hammer Curls

3×12 each arm

Sengoku Workout: Buddha 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!)

Buddha Circuit Test: Complete 2 Rounds for Time

50 Deadlifts @135

40 Push Ups

30 Clean and Press @95

20 Sit Ups

10 Wide Pull Ups

Sengoku Workout Routine: Lower Body Strongman B

Warm Up: 

5-15+ Minutes of Elliptical or Incline Walk

Workout: 

Barbell Front Squat

5×12, 10, 8, 5, 5

Hex-Bar Deadlift

3×6

Barbell Bulgarian Split Squats

3×8 each leg

Barbell Stiff-Legged Deadlift

3×8

Barbell Front Squat

3×20

Sengoku Workout Routine: Upper Body Strongman B

Warm Up: 

5-15+ Minutes of Elliptical or Incline Walk

Workout: 

Barbell Incline Bench Press

5×12, 10, 8, 5, 3

Bent Over Barbell Rows

3×8

Military Press

3×8

One-Arm Dumbbell Rows

3×10 each arm

Smith Machine Shoulder Press

3×10

Sengoku Workout: 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

Sengoku 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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