You guys love when new Dr. Stone characters come into play and they’re just as shredded as some of our other favorites.
This time we’re coming in hot with Moz – the newest addition to our Dr. Stone Inspired Workouts.
Moz is insanely strong and composed of absolutely shredded muscle, so for this one we’re going to be training with weights – which means if you’re a bodyweight guy or gal, you’re going to want to head into the calisthenics workouts and start there instead.
That said, we’re going to be looking to tack on mass, but still stay super lean – so don’t worry about this being ALL about heavy lifting – we’re going to have a good mix.
Moz Stats:
Real Name: Moz
Height: 5’10
Weight: 174 lbs.
Anime/Manga: Dr. Stone
Powers: Yes
Moz is fairly tall, but definitely not among our behemoths inside The Anime Workouts Database.
And his 174 lbs. seem like a good gauge considering how lean he is.
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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Moz 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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Moz 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 Moz I’ll be pulling right from his Wiki Fandom page, starting with what they tell us about him here:
Moz is one of the two strongest warriors in the Petrification Kingdom, with the other being Kirisame. He was the secondary antagonist of the Treasure Island Arc. After Ibara’s defeat, Moz was revived by the Kingdom of Science at the behest of Hyoga.
Right off the bat we know we’re clearly dealing with an extremely powerful character and will have to train hard to accomplish our goals.
That said, I think we can skip passed our appearance section and move right into Moz’s abilities and skills.
Here’s how they break that down for us:
Moz is a highly competent fighter, serving as one of the two greatest warriors of the Petrification Kingdom.
Enhanced Strength: He was able to easily throw aside five men (including Oarashi) with his strength alone, and was able to effortlessly overwhelm Kohaku with his skillful spearman-ship (although she was not armed with her typical weapons at the time). He also defeated Kinro, Magma, and Nikki in one blow each. He and Kirisame are noted to be the strongest warriors of the Kingdom of Petrification. The true depths of his strength are shown when he lasted very long against Hyoga before he was defeated. He could hunt and kill large American Alligators with help from the others. Moz also defeated several members of Stanley’s military unit, despite their years of intense training.
Stealth Prowess: Moz was able to sneak up on Senku and his friends. Even with Ukyo’s superlative hearing, he snuck up on them without detection.
Intelligence: Moz was able to deduce that Kohaku was one of the intruders, although he chose to withhold this information, due to his personal interests. He also knew that the military unit led by Stanley needed more people for the castle and reminded them of that as a way of stopping them from attacking.
Spear Master: Moz is a spear-handling master, using his skill, he was able to defeat several warriors of the Petrification Kingdom, such as Oarashi. He was even able to overwhelm Hyoga until the latter was able to modify Kinro’s spear into that of Kudayari spear, and defeat him with his Kan style. During the time in America, Moz has learned some of the Kan style and defeat some of Stanley’s military unit with it. He noted on how far his skill got with actual training, describing it as incredible.
The focus here is going to be his enhanced strength.
Which means the goals for our Moz Inspired Workout are:
- Moz’s Insanely Muscular and Shredded Aesthetic
- Moz’s Enhanced Strength and Speed
- Moz’s Stealth Prowess (Acrobatics/Calisthenics)
The main goal is the aesthetic and strength, so as I mentioned above we’re going to be using weight training to accomplish it, but I’ll also be working in calisthenics as well.
This one will be fairly intense so you can start with Beginner Behemoth Workout, but any of the Beginner Workouts are a great starter point.
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Moz Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’ll be using 3 full body training days per week which will be perfect for an intermediate level that allows us to get shredded and tack on a decent amount of mass at the same time. I’ll also include an optional endurance day and a Stealth Circuit Test you can do weekly, biweekly or monthly as you see fit.
Calisthenics Scaling:
You do not have to use all the calisthenics each day. They are optional additions. Tack on a none or a few or all of them as you’d like to increase your 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.
Moz Workout Routine: Sample Schedule
Monday: Petrification Kingdom Full Body A
Tuesday: Stealth Circuit Test
Wednesday: Petrification Kingdom Full Body B
Thursday: Optional Endurance Training
Friday: Petrification Kingdom Full Body C
Saturday: Active Rest or Optional Bonus Resources
Sunday: Rest Day
Moz Workout Routine: Petrification Kingdom Full Body A
Warm Up:
15-30 Minutes of Varied Cardio
Walk/Run/Bike/Elliptical
Workout:
Incline Dumbbell Bench Press
3×15, 12, 10
Close Grip Cable Rows
3×15, 12, 10
Leg Press
3×15, 12, 10
Dumbbell Front Raises
3×15, 12, 10
Alternating Dumbbell Curls
3×10 each arm
Overhead Tricep Extension
3×10
[Optional] Calisthenics Warm Up:
Push Ups
2-3×20-30
Air Squats
2-3×20
Dips
2-3×10-15
Sit Ups
2-3×10-20
Pull Ups
2-3×8-12
Moz Workout Routine: Stealth 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!)
Stealth Circuit Test: Complete 5 Rounds for Time
5 Wide Push Ups
5 Jump Rope
5 Incline Push Ups
5 Jump Rope
5 Decline Push Ups
5 Jump Rope
5 Close Push Ups
5 Jump Rope
5 Push Ups
Moz Workout Routine: Petrification Kingdom Full Body B
Warm Up:
15-30 Minutes of Varied Cardio
Walk/Run/Bike/Elliptical
Workout:
Dumbbell Deadlifts
3×15, 12, 10
Seated Military Press
3×15, 12, 10
Hamstring Curls
3×15, 12, 10
Cable Chest Flys
3×15, 12, 10
Hammer Curls with Rope (Cables)
3×10
Cable Kickbacks
3×10 each arm
[Optional] Calisthenics Warm Up:
Push Ups
2-3×20-30
Air Squats
2-3×20
Dips
2-3×10-15
Sit Ups
2-3×10-20
Pull Ups
2-3×8-12
Moz 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
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
Moz Workout Routine: Petrification Kingdom Full Body C
Warm Up:
15-30 Minutes of Varied Cardio
Walk/Run/Bike/Elliptical
Workout:
Bulgarian Split Squats
3×15, 12, 10 each leg
Wide Grip Cable Pulldowns
3×15, 12, 10
Arnold Press
3×15, 12, 10
Hammer Strength Press
3×15, 12, 10
EZ Bar 21s
3×21
Tricep Cable Pushdowns
3×10
[Optional] Calisthenics Warm Up:
Push Ups
2-3×20-30
Air Squats
2-3×20
Dips
2-3×10-15
Sit Ups
2-3×10-20
Pull Ups
2-3×8-12
Moz Workout: Optional Additional Training Resources
Parkour Training Resources:
Main MMA Training Resources
Other MMA Training Resources:
Join The Ultimate Fitness X Fandom Membership.
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