We’ve been on a bit of a One Punch Man roll lately, preparing for season three, and next up is another obvious necessity for our database: Puri Puri Prisoner!
We recently had Zombieman and Tanktop Master join our One Punch Man Inspired Workouts Database, which means Prisoner will be joining some of the behemoths (Tanktop Master, Superalloy and more).
Last week we also had our list of the most muscular One Punch Man characters and Prisoner came it at number three, which is another reason why you guys flooded the request form asking for him to be next.
We’ll definitely be using heavy weightlifting for this one considering Prisoner is gigantic, so any bodyweight members of The SHJ Army should head back in search of a different routine.
Puri Puri Prisoner Stats:
Real Name: Puri Puri Prisoner
Height: 7’2 1/2
Weight: N/A
Anime/Manga: One Punch Man
Powers: Yes
As I mentioned above, Puri Puri Prisoner is a monstrosity. He easily makes his way into our category of behemoths in our Anime Workouts Database, and has an insane muscular physique to match.
We don’t need an exact weight for him to know he’s well over 300 pounds with that frame.
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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Puri Puri Prisoner 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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Puri Puri Prisoner 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 Puri Puri Prisoner I’ll be pulling right from his Wiki Fandom page starting with the brief bio section they give us here:
Puri-Puri Prisoner is the S-Class Rank 17 professional hero of the Hero Association. He is the boss of the prisoners held in Smelly Lid Prison.
This doesn’t give us too much information to work with, but just right off the bat we acknowledge his power level based on the fact that he’s an S-Class hero.
From there they go on to discuss his appearance section which we’re going to skip for this one considering it’s pretty clear that he’s a tall, incredibly muscular male character.
That said, what we can learn a lot from is his abilities section, starting with what they give us for his overall abilities here:
Being an S-Class hero, Puri-Puri Prisoner is a very powerful individual. He is able to blow holes in the body of a Dragon-level monster and deal minor damage to the Deep Sea King while not having killing intent. However, while powerful, he self-proclaims himself to be the weakest S-Class hero. This is shown at the beginning of the series when he had difficulty fighting some Demon-level Mysterious Beings. However, after his training, his power greatly increased to the point of being able to defeat several Demon-level Mysterious Beings, although he’s often required to use his special moves to defeat them, while other S-Class heroes have been able to defeat Demon-level Mysterious Beings with ease.
This tells us a ton about his overall power level, but I also want to discuss individual abilities we’ll be working around as well.
They go on to discuss his pain suppression, healing factor and accelerated growth rate, but what we really want to expand on is his physical abilities.
Here’s what I’m talking about:
Immense Strength: Puri-Puri Prisoner possesses immense physical strength. His punches are heavier than rocks and harder than iron. He could easily break through the thick steel walls of the Smelly Lid Prison, which prompted Sonic to remark that he was even stronger than Hammerhead was in the battle suit, although this was without him seeing Hammerhead use the full power of the battle suit against Saitama. He was able to defeat the Demon-level Free Hugger merely by hugging it with excessive force. Having become stronger, he also defeated a monster as powerful as the Deep Sea King by using the killing technique he learned from him. During his battle against Baquma, a Demon-level monster that absorbed the power of other monsters in its vicinity, Puri-Puri Prisoner was able to easily obliterate the monster with his Vibrating Dark Angel Rush technique. With his Angel ☆ Crawl, he can “swim” through concrete with his bare hands and maneuver under the ground.
Immense Speed: Puri-Puri Prisoner is able to run at great speeds. With his technique Angel ☆ Dash, he was able to outrun the Dark Matter Thieves’ crashing ship. Puri-Puri Prisoner can also deliver high-speed combos of punches to finish off Mysterious Beings.
Immense Durability: Puri-Puri Prisoner possesses amazing toughness and is much more durable than average heroes. He was able to endure some strikes from Deep Sea King, a powerful Demon-level monster, only going down later in the fight. After getting stronger, his durability was notably increased as he easily withstood a blow from a monster as strong as the Deep Sea King. His skin was also stated to be so tough that even razor blades could not penetrate. He was capable of withstanding an onslaught from many of his fellow prisoners that turned into Mysterious Beings while sustaining little to no damage whatsoever. Additionally, Puri-Puri Prisoner managed to survive attacks from Dragon-level threats such as Nyan, and half-monster Garou, though he was seriously injured.
Clearly the priority is going to be building strength, and with that increase in strength, also speed.
That means the goals for our Puri Puri Prisoner Inspired Workout are:
- Prisoner’s Massive Muscular Physique
- Prisoner’s Immense Strength and Speed
- Prisoner’s Acrobatic Ability & Endurance
The main goals are to build mass and strength, but we’ll also build this one around being well rounded heroes as well.
This one won’t be too advanced for intermediate lifters to jump into, but it will likely be a bit more volume than any beginner is ready for.
If you’re looking to level up to this one a good starting point might be our Beginner Behemoth Workout, but you can also scale this one down yourself if you’re comfortable doing that.
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Puri Puri Prisoner Workout Routine
Training Volume:
5+ days per week
Explanation:
You have five days of weight training and then some optional additional work – but the focus is on getting big and strong and adding in triset intensity to put our speed to the test! I’ll also be giving you an optional Prisoner Circuit Test to take on to make sure you’re staying nimble and agile within your training.
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.
Puri Puri Prisoner Workout: Sample Workout Schedule
Monday: S-Rank Chest and Core
Tuesday: S-Rank Legs and Calves
Wednesday: S-Rank Biceps and Triceps
Thursday: S-Rank Shoulders and Traps
Friday: S-Rank Back and Core
Saturday: Rest Day or Prisoner Circuit Test
Sunday: Rest Day
Puri Puri Prisoner Workout: S-Rank Chest and Core
Warm Up:
15 Minute Incline Walk
Chest Workout:
Barbell Bench Press
5×15, 12, 10, 8, 5
Weighted Dips
4×5
Decline Cable Flyes
3×10
Tri-Set Finisher:
A. Incline Dumbbell Chest Press
3×10
B. Incline Dumbbell Flys
3×10
C. Incline Dumbbell Hex Press
3×10
Core Workout:
Cable Crunches
4×25
Hanging Knee Raises
4×25
Weighted Planks
4×60 Seconds
Puri Puri Prisoner Workout: S-Rank Legs and Calves
Warm Up:
15 Minute Incline Walk
Legs and Calves Workout:
Leg Press
5×15, 12, 10, 8, 5
Calf Raises on Leg Press
4×15
Hamstring Kickbacks
3×10
Quad Extensions
3×10
Tri-Set Finisher:
A. Weighted Lunges
3×10
B. Goblet Squats with Kettlebell
3×10
C. Cable Pullthroughs
3×10
Puri Puri Prisoner Workout: S-Rank Biceps and Triceps
Warm Up:
15 Minute Incline Walk
Biceps and Triceps Workout:
Preacher Curls
5×15, 12, 10, 8, 5 each arm
Tricep Overhead Extensions
4×12, 10, 8, 5
Concentration Curls
3×10 each arm
Tricep Cable Kickbacks
3×10 each arm
Tri-Set Finisher:
A. EZ Bar Curls
3×10
B. Cable Pushdowns
3×10
C. Wide to Close Push Ups
3×20
Puri Puri Prisoner Workout: S-Rank Shoulders and Traps
Warm Up:
15 Minute Incline Walk
Shoulders and Traps Workout:
Overhead Press
5×15, 12, 10, 8, 5
Barbell Shrugs
4×25
Hang Cleans
3×8
Dumbbell Curl to Press
3×10
Tri-Set Finisher:
A. Kettlebell Swings
3×10
B. Shoulder DB Front Raise
3×10
C. Lateral Raises
3×15
Puri Puri Prisoner Workout: S-Rank Back and Core
Warm Up:
15 Minute Incline Walk
Back Workout:
Deadlift
5×15, 12, 10, 8, 5
Chin Ups
4×10
Reverse Cable Flys
3×10
Tri-Set Finisher:
A. Bent Over Rows
3×10
B. Wide Grip Cable Pulldowns
3×10
C. Wide Grip Straight Arm Pulldown
3×10
Core Workout:
Weighted Sit Ups
4×25
Hanging Leg Raises
4×25
Weighted Side Planks
4×30 Seconds each side
Puri Puri Prisoner Workout: Prisoner 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!)
Prisoner Circuit Test: Complete 5 for Time
30 Jump Rope Skips
20 Bench Press @135
15 Squats @135
10 Deadlifts @135
5 Overhead Press @135
Puri Puri Prisoner Workout: Optional Hero Endurance Work
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:
- 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:
Puri Puri Prisoner Workout: Bonus 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
Join The Ultimate Fitness X Fandom Membership.
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A Dozen Different Workouts for Professional Heroes from S-Class all the way to C-Class, Heroes in Training and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
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