Last updated on January 2nd, 2023 at 10:02 am
We have one behemoth after another coming into our One Piece Inspired Workouts, and we’re bringing in another today as well.
Marco The Phoenix comes in within the behemoths, but he technically isn’t as heavy as we’re used to seeing compared to some of our other massive characters.
We’re still going to be training around strength (spoiler alert), so if you were coming here looking for a calisthenics workout you’ll have to head back into the Workout Database or specifically our calisthenics workouts and look again – because we’ll be lifting heavy to become Marco The Phoenix.
That said, we won’t have to focus as heavily on building the same amount of mass as we have for other characters from One Piece like Kaido, Silvers Rayleigh, Monkey D. Garp, Whitebeard and many others.
Marco The Phoenix Stats:
Real Name: Marco
Height: 6’8
Weight: N/A
Anime: One Piece
Powers: No
Marco is extremely tall and definitely joins our behemoths within our Anime Workouts Database.
Though, as I mentioned above, he’s definitely not as wide and massive as some of the ginormous characters we’re used to seeing 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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Marco The Phoenix 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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Marco The Phoenix 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 Marco The Phoenix we’ll be pulling right from his Wiki Fandom page which starts us off with this:
Marco the Phoenix is the former 1st division commander of the Whitebeard Pirates. Once starting out as an apprentice on the crew, he had come to be Whitebeard’s closest confidant and right-hand man. After his captain’s death, Marco assumed leadership of the Whitebeard Pirates until the crew’s disbandment following the Payback War. Following the Raid on Onigashima during the Wano Country Arc, Marco retired from piracy, settling down on Sphinx Island and returning to his duties as a doctor. Since said war during the two-year timeskip, Marco works as a doctor at Whitebeard’s home village, Sphinx. Marco is a major ally during the Marineford and Wano Country Arcs.
This tells us a bit about his background, but we still definitely need some additional information if we’re going to know how to build out this workout routine.
When we move down into his powers and abilities section they start by giving us some information about his overall power level, which doesn’t necessarily explain his physical abilities as much as discussing his powers as a commander and a fighter.
Here’s how they break that down for us:
As the former 1st division commander of the Whitebeard Pirates, Marco held authority over the 1,600 crew members lower-ranked than him, while enjoying particularly deep trust by Whitebeard as his “right hand”. A veteran of the crew, Marco had been part of it for at least thirty years, from the time of Gol D. Roger in his apprentice days. Following Whitebeard’s death, Marco assumed full leadership of the Whitebeard Pirates, their retreat from Marineford seemingly made under his command. Later on, it was he who led the crew into the Payback War against the Blackbeard Pirates, until the crew’s subsequent dissolution after the Blackbeard Pirates had defeated them.
In battle, Marco is shown to be a very powerful combatant. At Marineford he, if only briefly, fought and held his own against each of the three Marine admirals, indicating his capabilities.During the Raid on Onigashima, Marco had a brief, head-on clash with Big Mom on what seemed to be even terms, Marco appearing confident that he could keep the Emperor occupied. When abandoning their confrontation, Big Mom stated that she did not have enough souls to spare on Marco. Later during the raid, Marco effectively held off and overpowered the two All-Stars King and Queen, Kaidou’s two strongest combatants with bounties over 1.3 billion at once, although Marco did state that fighting the two was difficult for him, and he sustained some light injuries amid the engagement until eventually (if only temporarily) succumbing to exhaustion.
From there we have a ton of information about his physical abilities, which are going to be what really help us out the most for this workout routine.
They start with his physical strength and then move down into his speed and even endurance:
Marco possesses immense physical strength. He could clash with marine admirals, repelling Kizaru and Aokiji large distances away using simple kicks (overpowering the former’s one-armed guard and breaking the latter’s Ice Saber in the act). He easily toppled the Queen Mama Chanter, a gigantic ship, with many of the Big Mom Pirates above the Wano waterfall entry in a single blow and was later seen clashing head-on against Big Mom while the woman was wielding Prometheus, seemingly matching up to the Emperor’s monstrous strength in the process, for a brief time; ultimately though, Big Mom was able to restrain Marco with a one-handed chokehold. To King and Queen Marco has been repeatedly seen dealing powerful melee blows, his phoenix-legged kicks sending the All-Stars flying with great force and drawing blood. In the anime, Marco was even able to send Queen in his massive brachiosaurus form flying a fair distance away with a one-legged kick.
Marco is extremely fast and agile, especially while flying. He sprung instantaneously to protect Whitebeard from Kizaru’s Yasakani no Magatama, interposing himself between his captain and the extremely quick-moving barrage of projectiles, and went on to intercept and clash with the fast-as-light admiral.
On top of his self-regeneration, Marco has exhibited great endurance. He was relatively fine (and able to run whilst healing) after having two of Kizaru’s lasers pierce clean through his torso and was later shot yet another two times while Seastone-shackled (thus with his powers nullified), but was still able to stand and function normally thereafter.
This makes our goals pretty clear.
The goals for our Marco The Phoenix Inspired Workout are:
- Marco’s Immense Physical Strength
- Marco’s Extreme Speed and Agility
- Marco’s Great Endurance
I also broke this down in the order of importance based on Marco’s lore.
To accomplish this we’re actually going to be going with a PPL Split so this way we can focus in on the strength while still devoted some time to agility and intensity and even endurance work.
That should make this one pretty easy to scale down but if you’d like to start with a beginner workout you can head into our Beginner Workouts section and choose one of those to use to level up to this one.
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Marco The Phoenix Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’ll be using a PPL (Push, Pull, Legs) Split, but I’ll also tack on a pretty intense Phoenix Circuit Test that you can complete weekly, biweekly or monthly, as well as some Commander Endurance Work so we really get the full scope of our Marco training.
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.
Marco The Phoenix Workout: Sample Schedule
Monday: Whitebeard Pull Day
Tuesday: Phoenix Circuit Test
Wednesday: Whitebeard Push Day
Thursday: Commander Endurance Work
Friday: Whitebeard Leg Day
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Marco The Phoenix Workout: Whitebeard Pull Day
Warm Up:
10-30 Minutes of Incline Walk or Walk/Jog
Workout:
Bent Over Rows
3×15, 12, 10
Barbell Shrugs
4×15, 12, 10, 8
Preacher Curls
3×12, 10, 8 each arm
Cable Rows
3×15
Chin Ups
3×10-15
Wide Grip Pulldowns
3×15, 12, 10
Marco The Phoenix Workout: Phoenix 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!)
Phoenix Circuit Test: Complete 2 Rounds For Time
Run 400M
30 Push Ups
20 Goblet Squats
10 Pull Ups
20 Kettlebell Swings
30 Bicycle Crunches
20 Curl to Press
10 Half Burpees
Marco The Phoenix Workout: Whitebeard Push Day
Warm Up:
10-30 Minutes of Incline Walk or Walk/Jog
Workout:
Arnold Press
3×15, 12, 10
Incline Dumbbell Press
4×15, 12, 10, 8
Skull Crushers
3×12, 10, 8
Chest Flys
3×15
Weighted Dips
3×5-12
Push Ups
3×20-30
Marco The Phoenix Workout: Commander Endurance Training
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
Marco The Phoenix Workout: Whitebeard Leg Day
Warm Up:
10-30 Minutes of Incline Walk or Walk/Jog
Workout:
Goblet Squats
3×15, 12, 10
Leg Press
4×15, 12, 10, 8
Hamstring Curls
3×12, 10, 8
Quad Extensions
3×15
Hanging Leg Raises
3×10-20
Seated Calf Raises
3×15
Marco The Phoenix 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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