Zombieman Workout: Train like an S-Class Rank 8 Hero!

BONUS: Download the FREE Zombieman Workout Routine PDF

One Punch Man is among the other anime that is getting another season in 2023, so I want to make sure we are loaded up with our favorite characters.

The One Punch Man Inspired Workouts have a ton of incredible characters, but there are definitely a handful I need to get in there before the next season comes out so we can focus on new ones as you guys request them.

Zombieman is coming in next after we recently had Tanktop Master join our characters – and I wanted to take a break from the behemoths before bringing in Puri-Puri Prisoner.

That said, we’ll still be revolving around weights to build our Zombieman muscular and shredded aesthetic.

Zombieman Stats:

Real Name: Zombieman

Height: 5’8 1/2

Weight: 143 lbs.

Anime/Manga: One Punch Man

Powers: Yes

Zombieman is right around average height compared to male anime characters we’ve seen, coming in nearly a foot below what we’d classify as our behemoths among our Anime Workouts Database.

That said, we used to consider 5’5-5’6 our average but as we’ve gotten more and more anime characters at SHJ the range has grown a bit.

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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Zombieman 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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Zombieman 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 Zombieman I’ll be pulling right from his Wiki Fandom page which starts with his brief bio section here:

Zombieman is the S-Class Rank 8 professional hero of the Hero Association. He is a product of the House of Evolution.

When we move down into his abilities section they start us off by giving us a short overview of his overall power level.

We already know we’re dealing with an extremely powerful character considering he’s an S-Class hero and ranks 8 among the entire Hero Association, but breaking down his individual abilities will allow us to hone in on exactly what we’ll need to focus on for this workout.

Here’s how they break down the initial overview:

As an S-Class hero, it can be assumed that Zombieman is very powerful. It is said that the flowers of blood and slaughter blossom wherever he goes. However, in terms of destructive power and physical capabilities, he is rumored to be one of the weakest S-Class heroes. By his own admission, fighting is not his forte.

Another ability we have to cover, though one that doesn’t necessarily help us build out our workout, is Zombieman’s regeneration.

His Fandom page describes it as follows:

Regeneration: Described as “a man that even in death cannot die,” Zombieman possesses one of the best regeneration capabilities in the series. He is able to regenerate any part of his body no matter how severe the injury is, and he was able to fully regenerate from having a hole in his head, as well as broken arms, in a few seconds. Even if he is beheaded or his organs explode, Zombieman will not die but instead will even regenerate from such fatal injuries.

The part of his ability breakdown that is really going to make a difference for our workout is the individual physical abilities broken down here:

Immeasurable Endurance: Zombieman got famous from one fight against a monster that lasted 140 hours. The Virtual Genocide System’s (VGS) simulations show that Zombieman is capable of withstanding an onslaught from Carnage Kabuto in Carnage Mode for an entire week. Zombieman defeated Pureblood despite suffering about 200 lethal wounds in 30 minutes.

Immeasurable Stamina: Zombieman has an incredible threshold for extensive physical activity, displaying one of the most impressive feats of stamina in the series and being able to fight for hours on end while his expedient recovery rate handles the more serious of injuries he suffers. Despite saying that he was exhausted with his fight against Pureblood, he still took his time to kill the remaining monsters and carry the onslaught to other monsters in the room, even with 200 lethal wounds.

Enhanced Strength: Although he is rumored to be the weakest S-Class hero in terms of physical strength, Zombieman is still capable of killing a Demon-level monster, albeit with weapons such as his axe. He is also strong enough to bend a thick steel bar in multiple directions with his bare hands. Zombieman was easily able to pin down Homeless Emperor, whose physical strength was similar to that of a normal human, without the latter being able to break free.

Enhanced Speed: Zombieman can somewhat keep up with a Vampire that can catch bullets, although there were several times in which Pureblood caught him by surprise.

They go on to breakdown his swordsmanship, marksmanship and of course, his hand to hand combat proficiency.

And summing this all up makes it pretty obvious what we’ll be working on for this one.

The goals for our Zombieman Inspired Workout are:

Zombieman’s Shredded Muscular Physique
Zombieman’s Immeasurable Strength and Speed
Zombieman’s Immeasurable Stamina and Endurance

The fact that we have to focus so heavily on endurance makes this one a bit different than how we would normally build out a strength routine, but that works out nicely for us considering we’re going for a more of a lean muscular physique than a big bulky one.

This one will be include a decent amount of volume, so if you’d like to scale down the best place to start would be our Beginner Behemoth Workout, but you could also decide to start with any of our Beginner Workouts if another choice is a better choice for you.

That said, you can also choose to scale back this workout specifically by cutting out some of the volume.

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Zombieman Workout Routine

Last Chance: Download the FREE Zombieman Workout Routine PDF

Training Volume:

4-5+ days per week

Explanation:

For this one we’ll be training 4 days per week with a full body split and an extra day devoted to our House of Evolution Circuit Test which you can add in weekly, biweekly or monthly as you’d like. On the weeks you don’t complete the circuit tack on extra endurance work to increase your immeasurable endurance like Zombieman.

Scaling Advice:

For this one scaling down is quite easy. You can cut down the abs and arm work on each day of training and still easily achieve six pack abs and toned muscular/strong arms. You can also cut out the daily endurance work, or scale it back. I made sure to include the abs and arm exercises as the last sets each day so it’s easy to cut if you’d like.

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.

Want To Turn This Workout Into A Full 90 Day System? Use our Workout Enhancement Tools inside The Academy

Zombieman Workout: Sample Schedule

Monday: Rank 8 Hero Full Body and Endurance A

Tuesday: Rank 8 Hero Full Body and Endurance B

Wednesday: House of Evolution Circuit Test

Thursday: Rank 8 Hero Full Body and Endurance C

Friday: Rank 8 Hero Full Body and Endurance D

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Zombieman Workout: Rank 8 Hero Full Body and Endurance A

Warm Up:

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout:

Incline Dumbbell Chest Press

3×15, 12, 10

Leg Press

3×15, 12, 10

DB Shoulder Front Raises

3×15

Close Grip Cable Rows

3×12

Cable Crunches

3×20

Alternating DB Curls

3×10 each arm

Dumbbell Tricep Kickbacks

3×10 each arm

Immeasurable Endurance Work:

Walk/Jog/Run

30-60 Minutes

Zombieman Workout: Rank 8 Hero Full Body and Endurance B

Warm Up:

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout:

Chest Flys

3×15, 12, 10

Weighted Glute Bridges

3×15, 12, 10

Upright Rows

3×15

Wide Grip Cable Pulldowns

3×12

Hanging Knee Raises

3×20

Preacher Curls

3×10

Skull Crushers

3×10

Immeasurable Endurance Work:

Walk/Jog/Run

30-60 Minutes

Zombieman Workout: House of Evolution 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!)

House of Evolution Circuit Test: Complete 2 Rounds for Time

800M Run

50 KB Deadlifts

40 Push Ups

30 KB Swings

20 Dips

10 Pull Ups

Zombieman Workout: Rank 8 Hero Full Body and Endurance C

Warm Up:

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout:

Decline Hammer Strength Press

3×15, 12, 10

Goblet Squats

3×15, 12, 10

Lateral Raises

3×15

Bent Over Rows

3×12

Weighted Sit Ups

3×20

Hammer Curls

3×8 each arm

Tricep Dips

3×10

Immeasurable Endurance Work:

Walk/Jog/Run

30-60 Minutes

Zombieman Workout: Rank 8 Hero Full Body and Endurance D

Warm Up:

Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)

15-30 Minutes

Workout:

Bench Press

3×15, 12, 10

Weighted Lunges

3×10 each leg

Overhead Press

3×15, 12, 10

Chin Ups

3×10

Russian Twists

3×30

Cable Curls

3×10

Overhead Tricep Extension

3×10

Immeasurable Endurance Work:

Walk/Jog/Run

30-60 Minutes

Zombieman Workout: Endurance Work Resources

For your endurance or HIIT 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:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using: