Last updated on August 6th, 2021 at 06:40 pm
It’s time for some My Hero Academia villains!
And to kick us off, what better way than an Endeavor workout!?
You guys have LOVED our My Hero Academia workouts, so I figure if we add a handful more to the list we can set up a nice full page dedicated to them just as we’ve done for our Dragon Ball Z Inspired Workouts!
(When that time comes it will be found here: Workout Database)
Until then, though, this workout serves as a few things: a way to grow our MHA list, an introduction to some villains, and a slow slide back into some strength training for us.
Prior to this we did see some strength training over the last few months, but it’s mainly been calisthenics work and some light lifting since our Ultimate Calisthenics Workout & Guide (due to what is going on in the world).
Now The SHJ Legacy Program has launched (which can be done from home or scaled up to utilize weights), and gyms are opening back up, so expect to see some more lifting!
Endeavor Stats:
Height: 6’4
Weight: 260 lbs
Real Name: Todoroki Enji
Hero Name: Endeavor
Powers: Yes
Endeavor is HUGE.
Not only is he tall, but he’s also massive We’ve seen a lot of other characters fall into the same height range, but Endeavor, especially when compared to the students of U.A. High School, seems extremely big.
Vegeta were tied Wolverine for 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.
Grab The Unofficial My Hero Academia Workout Booklet and Unleash Your Inner Hero!
Endeavor 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.
The Endeavor Section:
As you know, our Academy is built to allow our SHJ Army to come in and transform into ANY of their goals (whether that be a ninja, a massive tank, or any other physique or style).
Count to that we have our SHJ Legacy Program that is built strictly around obtaining The Superhero Physique (what hundreds of thousands of members deem it as); and Endeavor is a little to big to fall into that range.
For this one you’re going to need to eat to bulk up!
We normally recommend a minimum of 500 calories over your BMR to start your bulk, but sometimes it can take a bit more.
Keep that in mind while training: you can’t gain mass without eating enough to GAIN!
Take The My Hero Academia Workout Placement Quiz Now!
Endeavor 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.
For Endeavor I think the first thing we should mention is that he is Shoto Todoroki’s father.
Which actually brings us right into our brief biography for him before we talk about his powers and appearance.
Here’s what his Wiki Fandom page has to say about him:
Enji Todoroki, also known as Flame Hero: Endeavor, is the Pro Hero with the highest tally of resolved cases in history and father of Shoto, Fuyumi, Natsuo, and Toya Todoroki.
Following All Might’s retirement, Enji temporarily became the No. 1 Hero after being the No. 2 Hero for a very long time and after the latest JP Hero Billboards Chart announcement, officially became the No. 1 Hero.
His fandom then moves on to tell us all about his appearance, which we’ll be using to build his routine:
Enji is a tall, sturdily-built man with a very muscular physique. He has short crimson hair which he wears spiked up around his head, and sharp turquoise eyes. His beard and mustache appear to be made of fire, but when he voluntarily turns off the flames on his face a small amount stubble shows around his jaw.
His hero costume is comprised of a tight, navy turquoise bodysuit with lines of flames streaming across his chest, upper torso, arms and most prominently his shoulders. He uses his flames as a makeshift mask around his eyes, and the tall boots he wears appear to be either made of fire themselves or constantly left alight, as only their soles and laces are visible around the flames. He sports white bracers on his lower arms, styled in a cage pattern, and a blue belt with a pouch attached on either side.
After officially becoming the No. 1 Pro Hero, Endeavor’s costume was upgraded. His bracers have been redesigned to look sharper and armor-like, and they now completely encase his arms. On the back of his hands are grill handguards that have a set of holes to flush a torrent of flames out the back of his hands if needed, and his fingers are exposed from the base knuckles. His bodysuit now has large stripes running across his torso, with the spaces in-between being completely engulfed in his flames. Endeavor also added shoulder pads and a new belt, which appear to be made of the same material as his bracers. His belt is a stylized kanji for ¨Flame¨.
During his battle against Hood, the left side of his face was greatly damaged after being hit by a surprise attack. After receiving surgery and being healed by Recovery Girl’s Quirk, his eye was shown to be alright, though he now has a large, jagged scar reaching from his hairline all the way down to his chin.
We already knew he was massive, but this extra information definitely makes things more fun.
Keeping this all in mind, and realizing “tall sturdily-built man with a very muscular physique” is also referencing his 6’4, 260 lb body, which is bigger than The Rock!
But moving into his powers and abilities, we’ll start with what they give us for his “ability” section prior to getting into any heat!
Here’s what they tell us:
- Enhanced Strength: After years of physical training, Enji possesses incredible physical strength. But despite that, his strength is not at the level of All Might. The force behind his punch was strong enough to break apart Eyeless Nomu’s arm and send him flying several meters.
- Enhanced Durability: Endeavor possesses incredible durability as he was able to withstand being thrown into multiple buildings in his battle against Hood, who was using multiple Quirks.
- Enhanced Stamina: Endeavor is far more resistant to pain than the average Pro Hero, as seen when he is able to keep standing up, despite receiving numerous attacks from Hood and long after his body should have been unable to move.
Indomitable Will: One of Endeavor’s most prominent traits is his ability to never give up, befitting of his hero name. This was shown in two instances: where he continues to bridge the gap between him and All Might regardless of the differences in their abilities, and continues to push past his limits and injuries in his battle against Hood.
And then they move on into his “powers”, or in this case his Quirk information.
For this we’ll be talking about “Hellflame”:
Hellflame: Enji’s Quirk allows him to produce and manipulate large amounts of extremely intense fire at will.
He appears to be immune to other flames, and can easily control the shape and temperature of the blaze as well. His level of control enables Endeavor to utilize his flames in unorthodox ways, such as concentrating flames and heat to his feet to achieve limited flight. He has been shown shaping his flames into long range and melee weapons, such as when he struck a Nomu with a spear made of fire.
Using too much of his power will overheat his body, causing a depletion of stamina, and an impairment of his physical functions.
No. I’m not going to be able to teach you how to replicate Hellflame.
BUT, we are going to be training for enhanced strength, enhanced stamina, and enhanced durability.
Think you can handle it?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Endeavor Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’re going to be working around a 5 day split that involves training 4 compound 5×5 training days, and then one day per week of full body, high reps for that extra endurance and durability. If you want to train like a hero with super-stamina you also can add in some cardio on your off days, but keep in mind that it will work against the mass gain (because you’ll be burning extra calories).
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.
Endeavor Workout: Sample Workout Schedule
Monday: Bench Press Day
Tuesday: Squat Day
Wednesday: Full Body High Reps
Thursday: Overhead Press Day
Friday: Deadlift Day
Saturday: Optional Cardio and/or MMA Training
Sunday: Optional Cardio and/or MMA Training
Endeavor Workout: Bench Press Day
Warm Up:
10 Minute Incline Walk
Compound Lift:
Bench Press
5×5
Accessory Work:
Dumbbell Incline Bench Press
3×12, 10, 8
Dumbbell Skull Crushers
3×12, 10, 8
Dumbell Hammer Press
3×12,10,8
Machine Chest Flyes
3×10
Seated Overhead Tricep Extension
3×10
Weighted Dips
3×5
Endeavor Workout: Back Squat Day
Warm Up:
10 Minute Incline Walk
Compound Lift:
Back Squats
5×5
Accessory Work:
Leg Press
3×12, 10, 8
Weighted Steps Ups
3×12, 10, 8 (each leg)
Seated Calf Raises
3×12,10,8
Dumbbell Deadlifts
3×10
Bulgarian Split Squats
3×10 each leg
Cable Pullthroughs
3×10
Endeavor Workout: Full Body High Reps
Warm Up:
10 Minute Incline Walk
Accessory Work:
Machine Chest Press
3×15
Preacher Curls
3×15
Goblet Squats
3×15
Tricep Cable Kickbacks
3×15 each arm
Chin Ups
3×15
Sit Ups
3×25
Hanging Leg Raises
3×25
Cable Crunches
3×25
Endeavor Workout: Overhead Press Day
Warm Up:
10 Minute Incline Walk
Compound Lift:
Overhead Press
5×5
Accessory Work:
Dumbbell Shoulder Front Raises
3×12, 10, 8
Upright Rows w/ EZ Bar
3×12, 10, 8
Kettlebell Swings
3×12,10,8
Arnold Press
3×10
Dumbbell Side Raises
3×10
Push Up Blowout
3xFailure
Endeavor Workout: Deadlift Day
Warm Up:
10 Minute Incline Walk
Compound Lift:
Deadlifts
5×5
Accessory Work:
Bent Over Rows
3×12, 10, 8
Back Flyes
3×12, 10, 8
Dumbbell Curls
3×12,10,8 each arm
Wide Grip Pull Ups
3×10
Lateral Pulldowns
3×10
Hammer Curls
3×10
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