Killer Workout: Train like The One Piece Massacre Soldier!

Last updated on December 11th, 2023 at 12:45 pm

I made one comment about how many characters we have inside our One Piece Workouts Database and you guys flooded the request form with even more characters.

I’m pretty sure it’s officially the largest mini-database, up there with My Hero Academia, Naruto and a couple of others you guys consistently request.

That said, I’m actually happy Killer is finally getting his place in SHJ because I knew exactly what workout split I was programming for him the first time I ever saw him.

And now the day has finally come!

If it’s not obvious: we’re going to be training with weights and looking to get JACKED, so if that’s not your goal – or if you want a bodyweight workout – you’ll want to head into our calisthenics workouts instead.

Killer Stats:

Real Name: Killer

Height: 6’5

Weight: N/A

Anime: One Piece

Powers: Yes

Killer joins the behemoth category that we have among male anime characters within the Anime Workouts Database.

And, it should be obvious that we’ll be training around his overall aesthetic and therefore putting mass gain as a big component of our training.

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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Killer Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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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Killer 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 Killer we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

“Massacre Soldier” Killer is a pirate from the South Blue and a combatant of the Kid Pirates. He is one of twelve pirates who are referred to as the “Worst Generation”. After the timeskip, his bounty has been raised from 162,000,000 to 200,000,000.

Following the confrontation with Kaidou, Killer ate a defective SMILE and taking on the alias of Kamazo the Manslayer, a street murderer in Wano Country who secretly acted as an assassin working for the shogun, Kurozumi Orochi, until the shogun discarded him after he had failed his mission to kill Toko. He later reunites with his crew and becomes an ally member of the Ninja-Pirate-Mink-Samurai Alliance during the Wano Country Arc.

From there I’m going to skip right down passed his aesthetic because it’s pretty obvious what we’re working with.

Which brings us to his abilities and powers section.

Here’s how they start us off:

As a member of the Worst Generation, he is a powerful pirate, being the only one (alongside Roronoa Zoro), not to be a captain; where along with him he is also one of the two members who does not have the powers of a Devil Fruit, unlike everyone else.

Prior to the timeskip, he obtained a bounty of a 162,000,000 by the time he had reached the Sabaody Archipelago, where he briefly faced off against Urouge, another member of the Worst Generation, with apparent ease.

After the time skip, his abilities have increased, where his bounty increased to 200,000,000. He was able to face Zoro, where the latter recognized Killer’s power. At the same time, he managed to wound him, albeit with a surprise attack, only to be defeated in the end. Killer himself believed that he could have killed Zoro if he had used his Punishers. During the raid on Onigashima, he earned the distinction of injuring Kaidou, formerly of the Four Emperors and considered the “The Strongest Creature”, where Kaidou himself recognized his power. He later defeated to Basil Hawkins, another Worst Generation member, where the latter seemed to recognize he could not defeat Killer, so he decided to use dirty tricks.

We could have seen this coming.

But there’s more to break down before we discuss.

Here’s what they give us for his physical abilities section:

Killer’s style of fighting seems to rely mainly on his extraordinary speed and agility, which he uses to overpower his opponents before they can strike him or dodge his attacks. Killer’s fighting style tends to be highly acrobatic as a result and he is able to slice targets before being noticed or detected. During his battle with Zoro, he managed to put him in constant trouble in terms of speed, and he was even able to steal Napoleon from Emperor Big Mom’s clutches before she could realize it.

Killer possesses immense physical strength, being capable of fighting head on with Urouge, a man twice his size. He has incredible levels of physical endurance and stamina, being able to continue fighting after a lightning strike from Zeus, one of Big Mom’s most powerful homies.

The reason I jump right into this as well before discussing and then coming into this one is because I wanted to immediately make note that the first thing they mention is his speed and agility before eventually making their way into his immense physical strength.

So obviously we’re going to be looking to train around his aesthetic, but speed and agility will also need to be front and center – along with a level of intensity that allows of to keep it even as we gain more mass.

That said, the goals for our Killer Inspired Workout are:

• Killer’s Insanely Massive and Shredded Physique
• Killer’s Extraordinary Speed and Agility
• Killer’s Immense Physical Strength

This one is going to be intense, and heavy.

Like I said: I knew the exact split I was going to program for him right when I saw him, so I have been waiting to have some fun with this one for quite a bit.

If you want to scale it down a bit you can, or you can also start with our Beginner Behemoth Workout and then work your way up to The Killer Workout below.

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Killer Workout Routine

Training Volume:

4+ days per week

Explanation:

I knew right when I saw Killer what workout split I was programming. We’ll be working with a Bro-Split 4 days per week, but I’ll also increase the intensity a bit and have some circuits and supersets in there as well as a Massacre Soldier Circuit Test you can use weekly, biweekly or monthly. We’ll have plenty of accessory work to build the Killer aesthetic, but also be a bro with our big compounds as well as a nice mix of calisthenics and core work to really round it out for us.

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.

Killer One Piece Workout: Sample Workout Schedule

Monday: South Blue Bench, Chest and Triceps

Tuesday: South Blue Deadlifts, Back and Biceps

Wednesday: Massacre Soldier Circuit Test

Thursday: South Blue Overhead Press, Shoulders and Traps

Friday: South Blue Back Squat, Legs and Calves

Saturday: Optional Bonus Endurance Work

Sunday: Rest Day

Killer One Piece Workout: South Blue Bench, Chest and Triceps

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Bench Press

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

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

Killer One Piece Workout: South Blue Deadlift, Back and Biceps

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Deadlift

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

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

Killer One Piece Workout: Massacre Soldier 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!)

Massacre Soldier Circuit Test: Complete 3 Rounds for Time

100 Boxer Skips

30 Push Ups

25 Kettlebell Swings

20 Sit Ups

15 Goblet Squats

10 Pull Ups

Killer One Piece Workout: South Blue Overhead Press, Shoulders and Traps

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Overhead Press

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

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

Killer One Piece Workout: South Blue Back Squats, Legs and Calves

Warm Up:

Incline Treadmill Walk

10-15 Minutes

Compound Lift: 

Back Squat

5 sets of Reverse Pyramid Training

2 Warm Up Sets

3 sets of 4-6, 6-8, 8-12

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

Killer One Piece 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

Killer One Piece 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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