I’m super excited to be bringing in Park Hanjun from Hectopascals.
I was originally wondering why we didn’t have more requests for him, then more manwha and webtoon characters began popping up on the site and next thing you know the requests came rolling in.
He actually reminds me a bit of Toji Fushiguro from JJK, and we’ll be building this one out around weight training to get his muscular aesthetic and superhuman physical abilities – so if you’re looking for bodyweight training you’ll want to head into the calisthenics workouts.
But if you’re ready to lift and get jacked, then you’ve come to the right place.
Park Hanjun Stats:
Real Name: Park Hanjun
Height: N/A
Weight: N/A
Manhwa: Hectopascals
Powers: No
I couldn’t find exact height and weight for Park Hanjun and didn’t want to use any of the guesstimates, so you guys will have to help me out with some sources in he comment section if you know.
No worries though, I’m pretty sure he isn’t a behemoth among our male anime characters inside the Anime Workouts Database, but we’ll still be training around his aesthetic.
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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Park Hanjun 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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Park Hanjun 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 Park Hanjun I’ll be pulling right from his Wiki Fandom page, starting with this brief bio section here:
Park Hanjun is the main character of the Manhwa Hectopascals. A man who wants to take revenge on an organization called “Nexus” For the humiliation he received and make them pay as much as they deserve!.
And, his VS Wiki is his only Wiki page at the moment and it doesn’t have much else other than his bio section, so we’re going to be moving right into his abilities instead.
We don’t necessarily need to pull much information from his appearance section since we can clearly see what we’re working with, so we don’t lose out on too much information.
Here’s what they share about his abilities:
Powers and Abilities: Superhuman Physical Characteristics, Fear Manipulation (Can intimidate with just a look in his eyes), Pain Tolerance (Can fight several people while injured), Adaptation (Gifted in adaptability)
Speed: At least Subsonic
Lifting Strength: Peak Human (Can bounce a human weighing 243 kg)
Stamina: Superhuman (Can fight almost all high school students alone, Can fight several people in a state of injury)
Clearly we’re dealing with a super powerful character, so this one is going to be pretty intense.
The goals for our Park Hanjun Inspired Workout are going to be:
- Park Hanjun’s Muscular and Shredded Aesthetic
- Park Hanjun’s Superhuman Strength and Speed
- Park Hanjun’s Superhuman Endurance
As I said, we’re going to be training pretty intensely for this one.
If you want to start with one of our Beginner Workouts I would recommend starting with our Beginner Behemoth Workout.
That said, you can also scale this one down if you really want to jump in, but if you’re not used to it then you may want to level up a bit first.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Park Hanjun Workout Routine
Training Volume:
4+ days per week
We’re going to be training with 4 days that revolve around our compound lifts, giant sets, and then some addition endurance work (that is flexible). I’ll also include resources for you to utilize if you want to step it up a notch, but the lifting and programming for this one will be intense enough to where I recommend utilizing your off days to rest and recover.
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Park Hanjun Workout Routine: Sample Schedule
Monday: Hectopascals Chest, Triceps and Circuit
Tuesday: Hectopascals Legs, Calves and Circuit
Wednesday: Active Rest or Circuit Training/Endurance Work
Thursday: Hectopascals Shoulders, Traps and Circuit
Friday: Hectopascals Back, Biceps and Circuit
Saturday: Rest or Optional Additional Work
Sunday: Rest Day
Park Hanjun Workout : Hectopascals Chest, Triceps and Circuit
Warm Up:
30-60 Minutes of Endurance
(Can split this up as warm up and post-workout endurance)
Compound Lift:
Flat Bench Press
4×12, 10, 8, 5
Giant Set One:
A. Incline Dumbbell Bench Press
3×10
B. Incline Dumbell Flys
3×10
C. Incline Dumbbell Hex Press
3×10
D. Close to Wide Push Ups
3×20
Giant Set Two:
A. Tricep Cable Pushdowns with Rope
3×10
B. Tricep Cable Overhead Extensions with Rope
3×10
B. Tricep Cable Kickbacks
3×10 each arm
D. Dips
3×12
Park Hanjun Workout: Hectopascals Legs, Calves and Cardio
Warm Up:
30-60 Minutes of Endurance
(Can split this up as warm up and post-workout endurance)
Warm Up:
30-60 Minutes of Endurance
(Can split this up as warm up and post-workout endurance)
Compound Lift:
Back Squats
4×12, 10, 8, 5
Giant Set One:
A. Goblet Squats
3×10
B. Weighted Lunges
3×10 each leg
C. Weighted Glute Bridges
3×10
D. Alternating Pistol Squats
3×10 each leg
Giant Set Two:
A. Leg Press
3×10
B. Calf Raises on Leg PRess
3×10
B. Double Unders
3×20
D. Standing Weighted Calf Raises
3xFailure
Park Hanjun Workout: Hectopascals Shoulders, Traps and Cardio
Warm Up:
30-60 Minutes of Endurance
(Can split this up as warm up and post-workout endurance)
Compound Lift:
Overhead Press
4×12, 10, 8, 5
Giant Set One:
A. Seated Arnold Press
3×10
B. Upright DB Rows
3×10
C. Standing DB Front Raises
3×10
D. Push Ups
3×20
Giant Set Two:
A. Power Cleans
3×5
B. Wide Grip Barbell Shrugs
3×12
B. Close Grip Dumbbell Shrugs
3×15
D. Lateral Raises
3×12
Park Hanjun Workout: Hectopascals Back, Biceps and Cardio
Warm Up:
30-60 Minutes of Endurance
(Can split this up as warm up and post-workout endurance)
Compound Lift:
Deadlift
4×12, 10, 8, 5
Giant Set One:
A. Bent Over Barbell Rows
3×10
B. Wide Grip Pulldowns
3×10
C. Straight Arm Cable Pulldowns
3×10
D. Wide Grip Pull Ups
3×10
Giant Set Two:
A. Alternating Bicep Curls
3×10 each arm
B. Alternating Hammer Curls
3×10 each arm
B. High Cable Curls
3×10
D. Chin Ups
3×10
Park Hanjun Workout: Optional Superhuman Endurance
For your endurance or HIIT 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:
Park Hanjun 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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