I know what you’re thinking: “How is it possible we don’t have Zero Two yet at SHJ?”
Well, it’s possible, but today is the day we correct that.
Zero Two was one of the most popular anime characters all through 2021, and she’s going to be an awesome addition to our Anime Workout Database and also our Anime Character Workout Placement Quiz.
There have been equal requests to have this routine come in as a weight training routine as there have been to make it join our calisthenics workouts, but for the sake of building it out around her powers and abilities I’m going to be sticking to some weights while adding in calisthenics as I see fit.
Zero Two Stats:
Real Name: Zero Two
Height: 5’7
Weight: N/A
Anime: Darling in Franxx
Powers: Yes
Zero Two is right around average height if compared to other female anime characters we’ve seen here at SHJ.
But we obviously have some monsters in there that are huge.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.
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Zero Two Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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 Anime Calisthenics Workout Placement Quiz Now!
Zero Two 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 Zero Two and the stuff we’ll be building this routine out around we’re going to be pulling right from her Wiki Fandom page, leading with what they tell us for a brief bio section:
Zero Two is the main heroine and the deuteragonist of DARLING in the FRANXX. She is a human-klaxo sapien hybrid and a member of the APE Special Forces, primarily fighting on the front lines. As an elite Parasite with the codename “002”, also known as the “Partner Killer”, Zero Two had always accepted solitude due to her horns and Klaxosaur blood. Despite having no regard for human life or her own and being accustomed to fighting solo, she took interest in Hiro and offered an opportunity to pilot with her, making him her new partner and “darling”. After Hiro was able to ride with her more than three times, the pair became the 13th Plantation’s newest members, piloting the powerful FRANXX Strelizia.
Over time, Zero Two developed romantic feelings towards Hiro. However, her determination to become fully human, along with Hiro’s apparent fear of her increasing feral characteristics resulted in the couple briefly drifting apart. When their relationship as partners began to take a turn and slowly crumble, they realized their forgotten memories of their meeting during childhood. The two chose to sacrifice their lives in order to safeguard and ensure the survival of humankind.
A thousand years later, Hiro and Zero Two’s souls reincarnate as a pair of children that meet each other again and rekindle their romance.
She actually has a long bio section but I included all of it to really get the full scope of her background.
In terms of her powers and abilities, here’s what her Hero Fandom tells us:
- Able to sense the other Klaxosaurs
- Able to put a “curse” to the other stamens
- Superhuman strength
- Superhuman reflex
- Piloting skills
I’m not going to be teaching you how to pilot, sense other Klaxosaurs or even curse other stamens, BUT, we will be working around superhuman reflexes and strength.
That means the basis of this workout we’re building will be to accomplish this:
- Zero Two Aesthetic/Physique
- Superhuman Strength
- Superhuman Reflexes/Speed
Which gives us enough to build a workout considering working around her slim and toned physique alone would have been enough.
But we’re going to use weight training to tone up while also building strength and speed/reflexes, so be ready for a solid mix.
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Zero Two Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we don’t need to be using a PPL or Bro-Split to unlock our goals, and it will be much more productive to train with a 3 day full body split and then work in 2 days of extra fat burning endurance work with a final day devoted to a Zero Two Circuit Test that you can do weekly, biweekly or monthly in place of one of your endurance days to test your skills as they improve over time!
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.
Zero Two Workout Routine: Sample Schedule
Monday: Hybrid Full Body Training A
Tuesday: Zero Two Circuit Test (or Endurance Work)
Wednesday: Hybrid Full Body Training B
Thursday: APE Special Forces Endurance Work
Friday: Hybrid Full Body Training C
Saturday: Optional Endurance Work or Bonus Resources
Sunday: Mandatory Rest Day
Zero Two Workout Routine: Hybrid Full Body Training A
Warm Up:
2×25 Jumping Jacks (or Jump Rope)
2×25 High Knees
(Or Walk/Jog for 5-15 Minutes)
Workout:
Back Squats
4×15, 12, 10, 8
Cable Chest Flys
3×10
Wide Cable Rows
3×10
Arnold Press
3×10
Cable Crunches
3×15-20
Tricep Pushdowns
3×10
Zero Two Workout Routine: Zero Two 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!)
Zero Two Circuit Test: Complete 2 Rounds
30 Jumping Jacks
25 Mountain Climbers
30 Jumping Jacks
20 Air Squats
30 Jumping Jacks
15 Push Ups
30 Jumping Jacks
10 Dips
30 Jumping Jacks
5 Pull Ups
Zero Two Workout Routine: Hybrid Full Body Training B
Warm Up:
2×25 Jumping Jacks (or Jump Rope)
2×25 High Knees
(Or Walk/Jog for 5-15 Minutes)
Workout:
Dumbbell Deadlifts
4×15, 12, 10, 8
Incline Chest Press
3×10
Leg Press
3×10
Kettlebell Swings
3×10
Weighted Sit Ups
3×15-20
Preacher Curls
3×10
Zero Two Workout Routine: APE Special Forces 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
Zero Two Workout Routine: Hybrid Full Body Training C
Warm Up:
2×25 Jumping Jacks (or Jump Rope)
2×25 High Knees
(Or Walk/Jog for 5-15 Minutes)
Workout:
Overhead Press
4×15, 12, 10, 8
Decline Chest Press
3×10
Wide Pulldowns
3×10
Bulgarian Split Squats
3×10 each leg
Hanging Leg (or Knee) Raises
3×15-20
Plank to Push Ups
3×20
Zero Two Workout Routine: Bonus 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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