Last updated on September 16th, 2021 at 10:36 am
Next up on our One Piece inspired workouts list is Sanji!
Along with our new Portgas D. Ace Workout, the requests for a Sanji Inspired Workout were also too overwhelming to ignore.
As I mentioned in our last article: we have SO many more One Piece character requests that I don’t see us slowing down anytime soon, but we also have hundreds of requests in general, so it’ll all be about which characters get the most overall requests and votes!
That being said, we have seen our Luffy Workout, Zoro Workout, White Beard Workout and even Shanks Workout thus far, which inches us that much closer to One Piece having it’s own mini-database.
Of course right now they’re all located within our Anime Workouts Database, but One Piece would just the list of other anime shows that got their own mini-section on the site to show off all he inspiration we’ve drawn to build out these programs.
Sanji Stats:
Real Name: Sanji
Height: 5’11
Weight: 176 lbs.
Anime: One Piece
Powers: Yes
Sanji is actually quite tall when compared to male anime characters, although Portgas D. Ace and White Beard do have him beat.
While researching other One Piece characters it does seem like the height range is quite tall compared to what we’d consider “normal” from DBZ, MHA and others.
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.
Grab The Unofficial One Piece Workout Booklet and Unleash Your Inner Pirate!
Sanji 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.
Take The One Piece Workout Placement Quiz Now!
Sanji 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 start us off, as always, we’ll be pulling some information from Sanji’s Wiki Fandom page.
The One Piece Wiki Fandom actually has a decent amount of information for their character bios and starts by stating:
“Black Leg” Sanji, born as Vinsmoke Sanji, is the cook of the Straw Hat Pirates. He is the fifth member of the crew and the fourth to join, doing so at the end of the Baratie Arc.
Born as the third son and fourth child of the Vinsmoke Family (thus making him a prince of the Germa Kingdom), he disowned his family twice, once in his youth and again after reuniting with them as an adult. After fleeing the Vinsmokes as a child, he eventually entered the care of Zeff as the sous chef of the Baratie, where he would remain until he met Luffy, who convinced him to join his crew.
His dream is to find the rumored chef’s paradise, All Blue, which is where East Blue, West Blue, North Blue, and South Blue meet, along with their wildlife. He is one of the top four fighters of the Straw Hats, alongside Luffy, Zoro, and Jinbe.
He currently has a bounty of 330,000,000, the third-highest in the crew after Luffy and Jinbe. Despite renouncing his surname Vinsmoke, the World Government labels it as part of his name on his wanted poster.
And although Sanji may seem a bit on the thinner side, he’s actually extremely powerful!
Not only that, but he’s muscular and lean with that thin overall aesthetic.
Here’s how his Wiki Fandom goes into his powers and abilities:
Due to years of extremely hard training under Zeff since childhood, Sanji has gained extraordinary superhuman physical prowess, speed, and agility, which enables him to use an array of handstands for a kick-based martial art, which makes him immensely versatile in combat.
Sanji has immense physical strength. In his very first appearance, he held Fullbody up by the neck unsupported with one hand before even displaying his lower body strength. In the Arlong Park Arc, he was able to stop Kuroobi from killing Genzo and Nojiko in the water by grabbing onto his leg despite the natural advantage and strength a fish-man receives when submerged. At Little Garden, he hauled a dead Tyrannosaurus Rex through the jungle and back to the Merry with little effort. In the anime Ocean’s Dream Arc, Sanji was able to carry the 300,000,000 worth of solid gold in a sack over his shoulder, something Nami could barely drag across the ground. In Skypiea, when Gan Fall was explaining the Dials, Sanji was shown to be able to lift a huge sledgehammer that appeared to weigh several tons and used it to test the Dial. If the Dial had not absorbed the impact, Sanji would likely smash a hole through Merry’s deck. After Luffy and Usopp dueled in Water 7, Sanji was able to easily restrain Chopper in Heavy Point from going to treat Usopp’s injuries, in Enies Lobby Sanji alongside Zoro could catch three cannonballs (using Luffy’s body) and throw them back with enough strength to destroy a Marine battleship. Sanji could hold Nami above his head and keep her balanced while receiving countless attacks to his body from Absalom. In Zou, Sanji was shown lifting a huge pile of wounded minks with little help. Another example of his physical might is seen when he was able to hold Absalom in place by gripping onto his leg, despite the latter’s reinforced and heavy muscular structure and being struck multiple times while doing so.
They also continue to go on with big blocked sections explaining other powers and abilities such as:
- Kick Based Martial Arts and Leg Strength
- Endurance
- Speed, Agility and Reflexes
So if you’re interested in reading each individual section I would definitely suggest checking out his full Wiki Fandom page.
Originally I wanted to build Sanji’s routine around calisthenics and base it around achieving his physique, but I think it would honestly be doing his character and abilities a bit of an injustice.
For that reason I’m going to be programming a bunch of calisthenics within the split and then another two days entirely devoted to calisthenics and parkour styled training.
Think you can handle this?
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Sanji Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with 3 days of PPL, similar to Portgas D. Ace, but with calisthenics, supersets, and even trisets; and then we’ll also have two days a week devoted to entirely calisthenics, endurance and parkour work.
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Sanji Workout Routine: Sample Workout Schedule
Monday: Black Leg Push Day
Tuesday: Calisthenics, Parkour and Endurance A
Wednesday: Black Leg Pull Day
Thursday: Calisthenics, Parkour and Endurance B
Friday: Black Leg Leg Day
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Sanji Workout Routine: Black Leg Push Day
Warm Up:
Jog 1 Mile or Bike 3
Calisthenics Warm Up:
Air Squats
2×10
Push Ups
2×10
Superset A:
A. Incline Dumbbell Bench Press
3×15
B. Incline Hex Press
3xFailure
Superset B:
A. Dumbbell Clean and Press
3×10
B. Shoulder DB Front Raise
3xFailure
Triset:
A. Dumbbell Overhead Tricep Extension (Standing)
3×10
B. Close to Wide Push Ups
3×20
C. Dips
3xFailure
Sanji Workout Routine: Calisthenics, Parkour and Endurance A
Warm Up:
Freestyle Jump Rope
2×50
High Knees
2×25
Butt Kickers
2×25
Complete 4 Rounds:
Push Ups x 20
Half Burpees x 10
Dips x 20
Mountain Climbers x 30
Pull Ups x 10
Jump Squats x 20
Endurance:
Run 1-3 Miles
Parkour Resource to Utilize in Conjunction:
Sanji Workout Routine: Black Leg Pull Day
Warm Up:
Jog 1 Mile or Bike 3
Calisthenics Warm Up:
Air Squats
2×10
Push Ups
2×10
Superset A:
A. Deadlift
3×15
B. Wide Push Ups
3xFailure
Superset B:
A. Alternating DB Bicep Curls
3×10
B. EZ Bar Preacher Curls
3xFailure
Triset:
A. Bent Over Rows
3×10
B. Lateral Raises w/ DB
3×20
C. Chin Ups
3xFailure
Sanji Workout Routine: Calisthenics, Parkour and Endurance A
Warm Up:
High Knees
2×25
Butt Kickers
2×25
Complete 3 Rounds:
Jump Rope x 50
Plank to Push Up x 15
Jump Rope x 50
Box Dips x 25
Jump Rope x 50
Lying Leg Raises x 30
Jump Rope x 50
L-Sit Hold x 30 Seconds
Endurance:
Run 1-3 Miles
Parkour Resource to Utilize in Conjunction:
Sanji Workout Routine: Black Leg Leg Day
Warm Up:
Jog 1 Mile or Bike 3
Calisthenics Warm Up:
Air Squats
2×10
Push Ups
2×10
Superset A:
A. Goblet Squats
3×15
B. Weighted Lunges
3xFailure
Superset B:
A. Bulgarian Split Squats
3×10
B. Glute Bridges
3xFailure
Triset:
A. Kettlebell Straight Leg Deadlifts
3×10
B. Double Unders
3×20
C. Box Jumps
3xFailure
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