Smoker Workout: Train like The Massive One Piece White Hunter!

We haven’t had a character added into our One Piece Inspired Workouts in a bit, so it’s time to get another behemoth.

This time we’re taking on Smoker!

You guys always end up asking for behemoths (especially because there’s tons of them) for One Piece and then realize we’re of course going to be training with weight lifting (as opposed to landing in our calisthenics workouts), but I think you guys are going to enjoy this one.

Smoker is a behemoth within our Anime Workouts Database, but he isn’t so ginormous that we’re forced to train around some amount of massive volume.

He’s actually super aesthetic, which is going to allow us to train more heavily around his overall physique.

Smoker Stats:

Real Name: Smoker

Height: 6’10

Weight: N/A

Anime: One Piece

Powers: Yes

As I mentioned above, Smoker is categorized as a behemoth among our other male anime characters, coming in at least three inches above what would be added into that category.

And One Piece happens to have the most behemoths out of every anime within our Anime Workouts Database.

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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Smoker 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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Smoker 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 Smoker we’re going to be pulling right from his Wiki Fandom page, starting with his bio section here:

Smoker the White Hunter is a Marine Vice Admiral and the Commander of the G-5 Marine base, following the treason of his former superior Vergo. He was first introduced as a captain in Loguetown, where he made it his mission to capture Luffy, and was later promoted to the rank of commodore, due to the events in the Arabasta Kingdom. Since his debut, he has been the superior of Tashigi, serving as her mentor as well.

He is a recurring adversary of Luffy. Due to his actions against Luffy at Loguetown, Smoker can be considered as the primary antagonist of the Loguetown Arc, and acts as a minor antagonist during the Marineford Arc. Despite his rivalry with Luffy, they ended up helping each other during the Arabasta Arc, and forming a temporary alliance during the Punk Hazard Arc, and the movie One Piece: Stampede. These temporary alliances only last long enough for the two groups to defeat their common enemies. As it typically goes between pirates and the Marines, they go back to being enemies again as soon as their common enemy is defeated in each of these story arcs.

This doesn’t tell us much about what we’ll actually be working with for this one, but it does give us some decent information.

We’ll also be skipping right passed his appearance section because it’s very clear what we’re working with when it comes to Smoker’s aesthetics.

He’s massive, which means we’ll need a lot of muscle mass, but he is also fairly lean, toned and almost slender if you compare him to other behemoths – so it will make this one have a more “aesthetic” approach than we may be used to seeing.

That means we can move right down into his powers and abilities, starting with what they tell us about his “overall abilities”, which they give us here:

Smoker is a formidable combatant, as on top of his sheer strength, his Logia Devil Fruit abilities set him apart from most Marines of his rank. Before Luffy came, it was said that pirate activity in Loguetown had dropped down significantly since Smoker’s arrival, a testament to his competency. In Loguetown, he was on the verge of arresting Luffy during their first encounter, and would have succeeded had it not been for Luffy’s father, Monkey D. Dragon, interfering. As a result, Luffy resorted to running away from Smoker every time he spotted him due to not yet knowing how to use Busoshoku Haki.

By the end of the Summit War of Marineford, Smoker’s overall strength had granted him enough confidence to request a transfer to the G-5 Marine Branch in the New World. It was said that the soldiers of this branch were insane, cruel, and merciless, regularly torturing pirates through various methods. They were known for not following orders, but Smoker, who is very much similar, managed to earn their loyalty and obedience, to the point of worship. With Vergo’s treason and death, Smoker took over as base commander, effectively becoming the highest authority within the branch.

As you can see, Smoker’s strength is front and center of some of the breakdown here – which is perfect with the way we want to train anyway.

Before we move into his physical abilities I do want to give him enough credit to Smoker by sharing a piece about his Devil Fruit ability:

Smoker ate the Moku Moku no Mi, a Logia-type Devil Fruit that allows him to create, control and transform his body into smoke. He can manipulate the smoke’s density, even to the point of solidifying it, allowing him to hold and constrict others within it. Like most Logia users, he can fly by turning his lower body into smoke and propelling himself like a rocket.

This isn’t the full breakdown, but it does at least give us a piece of information so we get a full scope of Smoker and his abilities.

From there though, we’ll get right into the meat and potatoes of Smoker’s physical abilities:

As evident by his strong build, Smoker possesses incredible physical strength. During his confrontation with Luffy in Loguetown, he was able to jump about two stories high without difficulty while holding the pirate and pin him down so that unable to retaliate, a noteworthy feat considering Luffy’s superhuman physical power.

He also has vast durability and resistance. Smoker was able to stand back up with no visible damage and without effort after receiving a Haki-enhanced kick from Boa Hancock, whose attacks were strong enough to shatter stone and Pacifista armor (though Hancock’s kick was primarily to get him off of Luffy).

After the time skip, Smoker’s physical strength has become significantly more powerful, being able to grab Law’s neck with one hand, slice through a rock twice his size with a single blow, and elbow blood out of his partner, Vergo. His stamina and durability also improved as he can take a lot of Vergo’s haki-enhanced hits and keep fighting.

At one point in here they do mention his stamina and durability (one small sentence for them), but the majority of his physical abilities center around his physical strength.

That means the goals for our Smoker Inspired Workout are:

• Smoker’s Massive Lean and Toned Aesthetic
• Smoker’s Incredible Physical Strength
• Smoker’s Stamina and Durability

To be clear though, his massive lean and toned aesthetic is going to be more centered around an aesthetic that is geared towards, in bodybuilding terms, a “Physique Competition” more than it is centered around getting absolutely massive.

That means all fitness levels should be able to jump into this one and get started without much change other than the amount of weight you’ll be lifting each set compared to someone else.

That said, you can start with one of our Beginner Workouts if it does seem a bit too daunting to jump into, with our Beginner Behemoth Workout being that best one to start with if you’re looking to level up to our Smoker Workout.

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Smoker Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one we’re going back to one of my favorite Bro-Splits ever with four days of training per week revolving around heavier lifting, BUT I’m going to be simpifying our compound movement to TPT instead of RPT to switch it up and keep it simple for you guys. Then we’ll also have one day devoted to a Marine Vice Admiral Circuit Test that you can tack on weekly, biweekly or monthly – using the final [fifth] day per week as a rest day when you don’t do the circuit.

Want To Upgrade This Workout?

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Smoker Workout: Sample Workout Schedule

Monday: White Hunter Bench, Chest and Triceps

Tuesday: White Hunter Deadlifts, Back and Biceps

Wednesday: Marine Vice Admiral Circuit Test

Thursday: White Hunter Overhead Press, Shoulders and Traps

Friday: White Hunter Back Squat, Legs and Calves

Saturday: Optional Bonus Endurance Work

Sunday: Rest Day

Smoker Workout: White Hunter Bench, Chest and Triceps

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Bench Press

5 sets of Traditional Pyramid Training

2 Warm Up Sets

3×12, 10, 8

Workout: 

Superset One:

A. Incline Dumbbell Press

3×12, 10, 8

B. Close Push Ups

3xFailure

Tri-Set One:

A. Tricep Cable Pushdowns

3×15

B. Tricep Cable Overhead Extension

3×12

C. Dips

3xFailure

Core Work: 

Plank

3×60 Seconds

Sit Ups

3×20-30

Hanging Knee Raises with Twist

3×20-30

Smoker Workout: White Hunter Deadlift, Back and Biceps

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Deadlift

5 sets of Traditional Pyramid Training

2 Warm Up Sets

3×12, 10, 8

Workout: 

Superset One:

A. Bent Over Rows

3×12, 10, 8

B. Wide Grip Pull Ups

3xFailure

Tri-Set One:

A. High Cable Curls

3×15

B. Preacher Curls

3×12

C. Chin Ups

3xFailure

Core Work: 

Superman Hold

3×30-60 Seconds

V-Ups

3×20-30

Toes to Bar (or Knees to Elbow)

3×20-30

Smoker Workout: Marine Vice Admiral 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!)

Marine Vice Admiral Circuit Test: Complete 4 Rounds for Time

30 Kettlebell Swings

20 Curl To Press

15 Goblet Squats

10 Deadlifts

Smoker Workout: White Hunter Overhead Press, Shoulders and Traps

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Overhead Press

5 sets of Traditional Pyramid Training

2 Warm Up Sets

3×12, 10, 8

Workout: 

Superset One:

A. Barbell Shrugs [Close Grip]

3×20, 15, 10

B. Dumbbell Shrugs

3xFailure

Tri-Set One:

A. Cable Front Raises

3×15

B. Hang Cleans

3×12

C. Handstand Push Ups

3xFailure

Core Work: 

L-Sit Hold

3×30-60 Seconds

Weighted Crunches

3×20-30

Russian Twists

3×20-30

Smoker Workout: White Hunter Back Squats, Legs and Calves

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Back Squat

5 sets of Traditional Pyramid Training

2 Warm Up Sets

3×12, 10, 8

Workout: 

Superset One:

A. Leg Press

3×12, 10, 8

B. Calf Raises on Leg Press

3xFailure

Tri-Set One:

A. Weighted Lunges

3×10 each leg

B. Goblet Squats

3×12

C. Cable Pullthroughs

3xFailure

Core Work: 

Hollow Hold

3×30-60 Seconds

Cable Crunches

3×20-30

Lying Leg Raises with Hip Thrust

3×20-30

Smoker 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

Smoker 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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