Bartolomeo Workout: Train like The One Piece Super Rookie!

How Bartolomeo hasn’t been added to our One Piece Inspired Workouts, one of the largest mini databases on the entire site, is beyond me.

And yes, I obviously know it’s partially my fault.

BUT, it’s also your fault for now requesting him more!

We’re amending that today, and just so it’s clear for all of you: we’ll be training with weights for this one, so be ready to lift heavy!

If you were looking for a bodyweight workout you’ll want to head into the Calisthenics Workouts and choose from there instead.

Bartolomeo Stats:

Real Name: Bartolomeo

Height: 7’3

Weight: N/A

Anime: One Piece

Powers: Yes

Bartolomeo is gigantic, and joins the behemoths among our male characters inside The Anime Workouts Database.

Which is just one of the reasons we’ll be training with weights…

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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Bartolomeo 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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Bartolomeo 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 Bartolomeo I’ll be pulling right from his Wiki Fandom page, starting with what they tell us in his bio section here:

Bartolomeo the Cannibal is a Super Rookie, the captain of the Barto Club and the captain of the second ship of the Straw Hat Grand Fleet. He joined as a gladiator to compete for the Mera Mera no Mi at the Corrida Colosseum, where he met Monkey D. Luffy and pledged his loyalty towards him after winning the B Block.

Formerly a mob boss from the East Blue, Bartolomeo witnessed Luffy miraculously escaping the execution Buggy had prepared for him during the events of the Loguetown Arc, a scene that changed Bartolomeo’s life and turned him into a major fan of the Straw Hat Pirates. He is an ally of Luffy during the Dressrosa Arc, the beginning of the Zou Arc, the non-canon Silver Mine Arc, the movie One Piece: Stampede and One Piece Film: Red He is also one of the central characters from The Stories of the Self-Proclaimed Straw Hat Grand Fleet Cover Page Serial.

This doesn’t tell us much about what we’ll be working with, but necessary nevertheless.

That said, I just want to add a small bit about his appearance section being that we only have a couple shirtless pics of him here:

Bartolomeo is a light-skinned, tall and lean yet muscular man. He has light green-colored hair in a wild, Mohawk style and no eyebrows. He has a demonic looking face, sharp fangs, and a ring piercing on his nasal septum. There are two lines tattooed under his right eye that curve towards his ear.

You won’t be forced to grow a mohawk, but we are looking to be lean and muscular.

When we move down into Bartolomeo’s powers and abilities section we can start with what they tell us about his overall abilities here:

Bartolomeo is a Supernova, meaning that the Marines consider him to be a serious threat despite being a rookie pirate. He is shown to be strong enough to easily defeat Vice Admiral Maynard, and was able to win the B Block of the Corrida Colosseum tournament without getting so much as a scratch (though he was actually laying on the sidelines watching while avoiding conflict until he was forced to use his barriers).

Bartolomeo faced Gladius, one of the officers of the Donquixote Pirates, with Cavendish in a two-on-one match and then in a singles match; although on both occasions he was more focused on protecting Robin, he managed to defeat him with a single decisive blow.

We know he’s strong, but there’s a bit more when we work our way down into his physical abilities section.

Here’s how they break it down:

Bartolomeo is tenacious with a great amount of durability, as shown when he took a by two explosions by Gladius’ attack and got up quickly both times. Bartolomeo is also physically extremely strong and skilled in hand to hand combat. In the anime, he is shown to have taught himself to use Luffy’s fighting style, which he adapted into his own barrier enhanced version in lieu of his idol’s own abilities. By encasing his fist in a small hard barrier similar to a boxing glove, Bartolomeo could punch with extreme force, able to knock Gladius out in one hit. Bartolomeo was able to easily defeat Hack, an exceptionally strong fish-man with a vicious kick to the face.

And to wrap it up we obviously have to add a quick note about his Devil Fruit abilities as well.

Here’s what we’ll keep in mind:

Bartolomeo ate the Bari Bari no Mi, a Paramecia-type Devil Fruit which allows him to create a protective barrier by crossing his fingers. His barriers are seemingly indestructible, as attacks from powerful individuals such as Bellamy, Dellinger, Gladius, and Hakuba had no effect; even Elizabello II’s “King Punch”, which can demolish an entire fortress, could not damage the barrier. Bartolomeo can only sustain one barrier at a time.

But I think we have the objectives for our workout pretty clearly now.

The goals of our Barolomeo Inspired Workout are:

• Bartomomeo’s Massive Muscular but Toned Physique
• Bartolomeo’s Strength and Durability (Mass)
• Bartolomeo’s Fighter Mobility

This one is going to be fairly middle of the road when it comes to fitness level needed (not quite beginner, but also not too advanced) so you should be able to scale in either direction a bit and jump right in regardless of your personal fitness level.

That said, if it does seem a bit too daunting for you, I’d recommend starting with The Beginner Behemoth Workout and then level up into this one.

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Bartolomeo Workout Routine

Training Volume:

3-6 days per week

Explanation:

The basis of our training is going to be our PPL (Push, Pull, Legs) Split for weight training and then we’re also going to have a day devoted to circuit training and a day devoted to endurance work. I’ll also be providing you with some additional optional resources to tack on top of your training.

Want To Upgrade This Workout?

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Bartolomeo Workout: Sample Schedule

Monday: Supernova Push Day

Tuesday: Super Rookie Circuit Test

Wednesday: Supernova Pull Day

Thursday: Captain Endurance Work

Friday: Supernova Leg Day

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Bartolomeo Workout: Supernova Push Day

Warm Up: 

5-15 Minute Walk

Workout: 

Bench Press

4×12, 10, 8, 3

Close Grip Bench Press

3×12, 10, 8

Arnold Press

3×10

Cable Chest Flys

3×10

Hang Cleans

3×10

Dips

3xFailure

Bartolomeo Workout: Super Rookie 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!)

Workout: Complete 2 Rounds

Run 800M

30 Push Ups

25 Deadlifts (DB or KB)

20 Sit Ups

15 Goblet Squats

10 Curl To Press

Bartolomeo Workout: Supernova Pull Day

Warm Up: 

5-15 Minute Walk

Workout: 

Deadlift

4×12, 10, 8, 3

Wide Grip Cable Rows

3×12, 10, 8

Cable Curls

3×10

Cable Rope Hammer Curls

3×10

Hammer Strength Pulldowns

3×10

Chin Ups

3xFailure

Core:

Cable Crunches

3×20

Toes to Bar

3×20

L-Sit Hold

3×30 Seconds

Bartolomeo Workout: Captain 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

Bartolomeo Workout: Supernova Push Day

Warm Up: 

5-15 Minute Walk

Workout: 

Back Squats

4×12, 10, 8, 3

Leg Press

3×12, 10, 8

Double Unders

3×20

Hamstring Curls

3×10

Hack Squats (or Front Squats)

3×10

Weighted Lunges

3×8-12 each leg

Bartolomeo Workout: HIIT or Optional Additional 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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