Orange Piccolo Workout: Piccolo’s Massive Transformation!

We generally don’t bring specific forms into our Dragon Ball Z Inspired Workouts considering it’s already one of the biggest databases on the entire site (and we see multiple routines for characters already), but for Orange Piccolo I’m making an exception.

Orange Piccolo is absolutely massive and we’re going to be training around not only his aesthetic, but also his power level.

Our original Piccolo Inspired Workout was built with weight training as well, but this one is going to be taken to a whole new level – the same way it is as a transformation for him.

So if you’re looking for one of our calisthenics workouts you’ll want to keep searching, because for this one we’re going to be lifting heavy!

Orange Piccolo Stats:

Real Name: Piccolo

Height: 7’5

Weight: 255 lbs.

Anime: Dragon Ball

Powers: Yes

Piccolo is definitely among our behemoths compared to other male anime characters within our Anime Workouts Database.

He comes in almost a foot over what we rank behemoths at (6’6, and he’s 7’5), and his Orange Piccolo transformation just adds that layer of extreme mass to his already large 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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Orange Piccolo 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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Orange Piccolo 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 Orange Piccolo we’re going to be pulling right from his Wiki Fandom page, starting with his brief bio section here:

Orange Piccolo is an extremely powerful transformation that is an evolved form of the Potential Unleashed state used by Piccolo.

This is specifically discussing Orange Piccolo, obviously, which is how I’m keeping it being that we’ve already broken down Piccolo’s base form for our original Piccolo Inspired Workout.

From there we’re going to break down what they tell us about his appearance, because although we can tell from the images I chose for this one, I want to make it clear that we’re specifically training around his massive form as Orange Piccolo for a big slice of how we build this workout:

In this form, Piccolo becomes noticeably taller and bulkier, his pupils become red, gains black pigments around his eyes, his skin becomes orange (a dark orange on his arms), his antennae point sharply upward, and he maintains the lack of lines on his arms from his Potential Unleashed state. This form also causes a change to Piccolo’s facial features, making his cheekbones more pronounced, jawline more chiseled, and his chin broader with a cleft, somewhat similar to the likes of Lord Slug and Pilina. Combined, the changes serve to give him a somewhat more brutish appearance.

After that we can immediately move down into his powers and abilities.

It’s important to note that we already obviously know that we’re dealing with one of the stronger characters in Dragon Ball in his previous most powerful transformations in terms of having superhuman strength, speed, endurance and all the things we are used to see when building workouts for some of our favorite characters.

That said, this is how they tell us about his powers and abilities as Orange Piccolo:

Orange Piccolo is an evolved form of Piccolo’s Potential Unleashed state and is currently his strongest transformation. The form gives Piccolo power on par with Goku and the others.

In Dragon Ball Super: Super Hero, Piccolo achieved both his Potential Unleashed form as well as this higher-level form thanks to a wish from Shenron to unlock his potential, who grants him the latter as a bonus boost in strength. Though Piccolo’s Ultimate form began to lose grounds against Gamma 2, as Orange Piccolo, completely turns the tides of battle, completely unfazed by Gamma 2’s barrage of attack without any attempt to defend, and then promptly knocks Gamma 2 out in one blow. Later, against Cell Max, Piccolo is able to catch the monster’s foot when he attempts to stomp on Gamma 2’s lifeless body, and thanks to a reminder from Krillin, uses his Great Namekian form in tandem with his Orange form to fight Cell giant-to-giant. Despite being the only one able to put up a fight against Cell Max, Piccolo is eventually bested and severely injured by a barrage of ki, causing him to revert to his Ultimate state and triggering Gohan into entering his Beast form out of rage. Later, Piccolo recovers his Orange Great Namekian form to restrain Cell Max with Demon Hand, giving Gohan the opening to pierce Cell Max’s weak point with one last Special Beam Cannon.

Piccolo finally got his upgrade to be on par with some of our favorite characters, and I’m so here for it.

With this we can jump right into the goals for our Orange Piccolo Inspired Workout which are:

• Orange Piccolo’s Massive Powerful Aesthetic
• Orange Piccolo’s Insane Strength and Speed
• Orange Piccolo’s Stamina and Agility

For this we obviously have our hands full, but I do want to make it clear the the priority goals for this one are going to be the mass and strength.

That means we’re going to be lifting heavy with a lot of lifting volume.

If this one seems a bit daunting in terms of the style of lifting we’re using you can also start with our Beginner Behemoth Workout, or you can scale the style a bit and use traditional pyramid training throughout.

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Orange Piccolo Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re training to get massive and strong with one of my favorite splits: The Bro Split. But, in order to give our Orange Piccolo workout a twist I’ll be switching it up with some reverse pyramid training with a full breakdown of how to start your workout each day with your compound lift, before moving into the accessory work that will be built around traditional pyramid training.

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Orange Piccolo Workout: Sample Schedule

Monday: Namekian Chest and Triceps

Tuesday: Namekian Legs and Calves

Wednesday: Optional King Piccolo Endurance

Thursday: Namekian Shoulders and Traps

Friday: Namekian Back and Biceps

Saturday: Active Rest Day (Or Optional Additional Work)

Sunday: Rest Day

Orange Piccolo Workout: Namekian Chest and Triceps

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Barbell Bench Press

Warm-up: 2-5 sets at 40-65% of your first set x 3-6

Working Sets:

Set 1: 100% x 8

Set 2: 90% x 10

Set 3: 80% x 12

Accessory Work:

Reverse Grip Pushdowns

3×12, 10, 8

Cable Chest Flys

3×15

Seated DB Overhead Tricep Extension

3×12

Incline Dumbbell Bench Press

3×15, 12, 10

Weighted Dips

3×12

Orange Piccolo Workout: Namekian Legs and Calves

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Back Squats

Warm-up: 2-5 sets at 40-65% of your first set x 3-6

Working Sets:

Set 1: 100% x 8

Set 2: 90% x 10

Set 3: 80% x 12

Accessory Work:

Hamstring Curls

3×12, 10, 8

Quad Extensions

3×15

Seated Calf Raises

3×12

Bulgarian Split Squats

3×15, 12, 10

Hanging Leg Raises

3×20

Orange Piccolo Workout: King Piccolo 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

Orange Piccolo Workout: Namekian Shoulders and Traps

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Overhead Press

Warm-up: 2-5 sets at 40-65% of your first set x 3-6

Working Sets:

Set 1: 100% x 8

Set 2: 90% x 10

Set 3: 80% x 12

Accessory Work:

Barbell Shrugs

3×12, 10, 8

DB Shoulder Front Raises

3×15

Upright Rows

3×12

Kettlebell Swings

3×15, 12, 10

Weighted Sit Ups

3×20

Orange Piccolo Workout: Namekian Back and Biceps

Warm Up: 

10-15 Minutes of Elliptical, Incline Treadmill or StairMaster

Compound Lift: 

Barbell Deadlifts

Warm-up: 2-5 sets at 40-65% of your first set x 3-6

Working Sets:

Set 1: 100% x 8

Set 2: 90% x 10

Set 3: 80% x 12

Accessory Work:

Preacher Curls

3×12, 10, 8

Reverse Cable Flys

3×15

Cable Rows

3×12

Wide Grip Pulldowns

3×15, 12, 10

Weighted Chin Ups

3×10

Orange Piccolo Workout: Optional 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

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