Joy Boy Luffy Workout: Train like Gear 5 Luffy!

We already have multiple different Luffy Workouts within our One Piece Workouts Database, but we are on an absolute tear with new [One Piece] characters coming into SHJ after the live action release on Netflix, so I couldn’t hold this one back any longer.

We’ve had both our Luffy Workout [Weight Training] AND also our Luffy Calisthenics Workout hit SHJ over the years, along with the full database of One Piece characters being one of the largest mini databases on the entire site.

I’ve said in the past that it’s hard to base workouts around specific forms, usually requests coming in for multiple different Dragon Ball Z character forms, but Joy Boy Luffy and his Gear 5 Luffy upgrade just makes too much sense to ignore.

Joy Boy Luffy Stats:

Real Name: Monkey D. Luffy

Height: 5’8 1/2

Weight: N/A

Manga/Anime: One Piece

Powers: Yes

We’ve already discussed the fact that Luffy comes in right around average height we’ve seen for male anime characters inside our Anime Workouts Database, missing the “behemoth” category by nearly a foot.

But, what we’re really going to need to focus on is his newfound power level, which we’ll discuss more of below.

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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Joy Boy Luffy 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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Joy Boy Luffy 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 Joy Boy Luffy and Gear 5 Luffy I’ll be pulling from two different Wiki Fandom pages to really make it clear what we’re working with here.

There’s a lot to touch on here, so we won’t be breaking it all down, and you will likely need to do some background research on your own if you’re new here, but we’re going to start with a bit from his Gear 5 Luffy Fandom:

Gear 5 (“Gear Fifth”) is the awakened form of the Gomu Gomu no Mi, which strengthens the user’s rubbery body. It also allows the user the ability to manipulate and transform their environment, similar to a Paramecia’s awakening. Luffy achieved this ability during his final battle with Kaidou on Onigashima.

This tell us a lot about what we’re working with right off the bat.

We’re dealing with a stronger form of Luffy than we’ve already seen – which means we’re going to be stepping it up a notch…on top of the notch we already stepped it up to originally build our workouts.

I’ll expand on that by moving down some of the information about Gear 5 here:

As an awakened Zoan, Luffy is afforded far greater strength, speed, and durability than those without awakened Zoan powers. Most notably, he could fight and defeat Kaidou, an infamous Emperor feared for his nigh-unmatchable might, on nearly equal footing. His strength and speed is such that he can match and soon after overpower Rob Lucci’s own awakened Zoan form with ease. In terms of durability, he could as well take a direct hit from Kaidou’s Bolo Breath attack, only to come out of it barely hurt (despite his body appearing cartoonishly charred) and return to the fight immediately after. This also includes a faster recovery rate, which functions involuntarily, even when he is unconscious. In fact, the physical feats Luffy can pull off in Gear 5 border on nearly the absurd; he can spin his legs fast enough to run through midair while generating enough friction to ignite fire in his wake, and spin like a top with such force that he turns into a burrowing drill.

We already know Luffy is extremely strong, quick and durable, so this should give you an idea of why I keep referring to the fact that we have to level up our training even more.

Moving forward, I also want to discuss a bit about Joy Boy as well, pivoting to the Joy Boy Fandom page for a bit, starting here:

Joy Boy is a name held by two known people, being a highly significant historical term. The first and most well-known one was an extremely relevant figure in the Void Century who played an important role in the history of Fish-Man Island and left behind a certain item of unimaginable value on the last island of the Grand Line, thus becoming a legendary and much remembered figure in the world of One Piece.

This just begins to brush on who Joy Boy is, but I want to go a bit deeper than that and talk about how it pertains to Luffy.

After Monkey D. Luffy was defeated by Kaidou on the Skull Dome rooftop, Zunesha proclaimed that it could hear the “Drums of Liberation” and that Joy Boy had returned. Luffy then began to regain consciousness and grinned, awakening his Devil Fruit and transforming into his Gear 5 form for the first time.

We’re not going to be able to magically awaken our Gear 5 abilities without proper training, and we’re definitely not going to find Kaido to be able to go up against, so we’re just going to have to stick to good ol’ hard training.

The goals for our Joy Boy Luffy Gear 5 Inspired Workout are:

• Gear 5 Luffy’s Immense Strength and Speed
• Joy Boy Luffy’s Muscular and Lean Aesthetic
• Gear 5 Luffy’s Recovery Rate (We’ll think Endurance here)

To accomplish all of this, and more, we’re going to be utilizing hybrid training that mixes both calisthenics and weight training.

We’ve already had Luffy Inspired Workouts built around both individually, and now we’re going to be training to become Gear 5 Juffy by mixing them together and increasing the intensity and volume.

That means that this routine is going to be fairly intense, so don’t be afraid to either scale down or start with one of our Beginner Workouts (the best bet to level up to this one would be our Beginner Behemoth Workout).

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Joy Boy Luffy Workout Routine

Training Volume:

4-6 days per week

Explanation:

We’ve seen this Hybrid Training System Framework used for other characters, with 4 days of hybrid training per week; but we’re going to be mixing it up entirely in order to train like Joy Boy Luffy and reach Luffy Gear 5. I’ll also be throwing in a fifth day of training that will be our Drums of Liberation Circuit Test (which is actually our Luffy Jump Rope Circuit), and you can do this weekly, biweekly or monthly – with the weeks you don’t use it becoming endurance work on that day.

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Joy Boy Luffy Workout: Sample Schedule

Monday: Gear 5 Hybrid Chest and Triceps

Tuesday: Gear 5 Hybrid Legs, Calves and Core

Wednesday: Drums of Liberation Circuit Test

Thursday: Gear 5 Hybrid Shoulders, Traps and Core

Friday: Gear 5 Hybrid Back and Biceps

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Joy Boy Luffy Workout: Gear 5 Hybrid Chest and Triceps

Warm Up: 

Walk/Jog/Run

10-20 Minutes

Compound Lift:

Incline Dumbbell Press

5×15, 12, 10, 8, 5

Accessory Work: 

Superset One:

A. Cable Tricep Pushdowns with Rope

3×15

B. Diamond Push Ups

3xFailure

Superset Two:

A. Hammer Strength Press

3×12, 10, 8

B. Dips

4×10

Superset Three:

A. Chest Flys

3×12

B. Close to Wide Push Ups

3×30

Joy Boy Luffy Workout: Gear 5 Hybrid Legs, Calves and Core

Warm Up: 

Walk/Jog/Run

10-20 Minutes

Compound Lift:

Back Squat

5×15, 12, 10, 8, 5

Accessory Work: 

Superset One:

A. Leg Press

3×12, 10, 8

B. Leg Press Calf Raises

3×20-30

Superset Two:

A. Cable Crunches

4×15-20

B. Hanging Leg Raises

3×12-15

Superset Three:

A. Double Unders

3×20-30

B. Lunges

3xFailure

Joy Boy Luffy Workout: Drums of Liberation 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!)

Drums of Liberation Circuit Test: Complete 3-5 Rounds for Time

Basic or Alternating Skip x 50

Air Squats x 30

Cross Skip x 25

Explosive Push Ups x 20

Basic or Alternating Skip x 50

Lunges x 30 [total]

Cross Skip x 25

Chair Dips x 20

Basic or Alternating Skips x 50

V-Ups x 30

Joy Boy Luffy Workout: Gear 5 Hybrid Shoulders, Traps and Core

Warm Up: 

Walk/Jog/Run

10-20 Minutes

Compound Lift:

Overhead Press

5×15, 12, 10, 8, 5

Accessory Work: 

Superset One:

A. Barbell Shrugs

3×15

B. Standing Shoulder DB Front Raises

3×12, 10, 8

Superset Two:

A. Handstand Push Ups

4×6-10

B. Kettlebell Swings

3×10-20

Superset Three:

A. Sit Ups

3×20-30

B. Russian Twists

3×20-30

Joy Boy Luffy Workout: Gear 5 Hybrid Back and Biceps

Warm Up: 

Walk/Jog/Run

10-20 Minutes

Compound Lift:

Deadlift

5×15, 12, 10, 8, 5

Accessory Work: 

Superset One:

A. Preacher Curls

3×10-15

B. Alternating Bicep Curls

3×10 each arm

Superset Two:

A. Wide Grip Pulldowns

3×12, 10, 8

B. Chin Ups

4×15-20

Superset Three:

A. High Cable Curls

3×12-15

B. Hollow Hold

3×30-60 seconds

Joy Boy Luffy 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

Joy Boy Luffy 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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