Last updated on May 22nd, 2022 at 07:02 am
Mr. Satan is an extremely fun character.
He’s not quite the most powerful human considering we can’t forget about Krillin and Master Roshi (Tien is an alien), but he is still definitely extremely strong…and JACKED!
Which means he deserves a spot here among our other characters within our Dragon Ball Z Inspired Workouts, and you guys in The SHJ Army let me know.
He’ll be joining one of our largest mini databases with our DBZ characters, only comparable to a couple of other anime like MHA, Demon Slayer and Naruto with the amount of characters you guys request.
That said, he’ll also be a fun addition to our Dragon Ball Z Workout Placement Quiz as well.
Mr. Satan Stats:
Real Name: Mark
Height: 6’2
Weight: 208 lbs.
Anime: Dragon Ball Z
Powers: No
Mr. Satan is actually quite tall compared to other male anime characters; although he doesn’t stand in with our behemoths within The Anime Workouts Database.
His 208 pounds make his 6’2 extremely powerful and muscular as well – which is something we’ll be working around.
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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Mr. Satan 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 Dragon Ball Z Workout Placement Quiz Now!
Mr. Satan 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 Mr. Satan we’ll be pulling right from his Wiki Fandom, starting with this:
Mr. Satan, also known as Hercule Satan in the Funimation dub, is the World Martial Arts Champion and the Earth’s protector. His real name is Mark.
When we move onto Mr. Satan’s abilities we learn a ton about him.
His Fandom page breaks down his power level as follows:
Although very weak when compared to Goku and the others, Mr. Satan is a skilled martial artist whose strength exceeds that of regular people. His strength is much greater than that of “normal” humans like the evil gunmen Van Zant and Smitty, and it is higher than that of a martial artist like Spopovich (before Babidi increases his power). Mr. Satan also seemingly has superhuman levels of strength and speed, demonstrated when he moves so fast he vanishes from sight making it appears like he is teleporting (to Van Zant – an ordinary human), pulls four buses single-handedly and punches a hole in one (in the anime), tearing multiple phone books in half, and crushes fourteen tiles simultaneously with a chop. In his match against Spopovich in the 24th World Tournament (only in the anime), he displays the ability to leap very high into the air and land with no apparent damage or difficulty, and effortlessly sends Spopovich, who is much larger and more muscular than him, flying with a single kick. Mr. Satan also survived a fight with Mercenary Tao (albeit with extreme injury) while training at Satan Castle (surviving a battle with Tao which resulted in the death of his martial teacher), something not even the likes of General Blue or Bora were capable of. However, according to Gohan, his skills are below that of his daughter Videl, who has a basic understanding of ki and flight, and takes training more seriously than he does.
On top of that they also go on to tell us even more about Mr. Satan, stating:
He is able to survive being knocked into a mountain by Perfect Cell (although Piccolo notes that Cell did not want to expend any effort into attacking the likes of Satan), and even a light punch to the face from Kid Buu, though these instances are likely intended for comic relief. In Dragon Ball GT, he also survives a kick from Omega Shenron, though again for comedic effect and, like with Cell, it’s possible that Omega Shenron didn’t exert any real effort into the attack.
All in all, Mr. Satan’s fighting capabilities are similar to other normal Earthling martial artists seen in Dragon Ball like Nam and King Chappa who while not as strong as Goku and the Z Fighters (who, with all fairness, either have access to training a ‘typical’ human would generally never have or aren’t human) are still stronger than normal untrained humans and possess superhuman capabilities such as superhuman strength and speed (allowing them to use techniques like Rapid Movement and the Afterimage Technique).
As they make mention, we’re obviously not dealing with a character like Goku or one of our saiyans, but we ARE still dealing with an extremely strong human.
They even go as far as calling his abilities superhuman level saying he possesses “superhuman capabilities such as superhuman strength and speed”.
Which means we’re going to be building this workout around:
- Mr. Satan’s Jacked Muscular Physique
- Superhuman Strength and Speed
So be ready for heavy lifting with some added intensity and endurance to work around his martial arts abilities as well.
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Mr. Satan Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’re going to be training with a four day split of weight lifting and then one day per week we’ll hit a martial arts type circuit called our “Satan Circuit Test” (which can be completed weekly, biweekly or monthly) and then the final optional day per week is devoted to pure Martial Arts Endurance Work.
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.
Mr. Satan Workout Routine: Sample Schedule
Monday: Earth’s Protector Chest and Triceps
Tuesday: Earth’s Protector Legs and Core
Wednesday: Satan Circuit Test (or Endurance or Rest)
Thursday: Earth’s Protector Back and Biceps
Friday: Earth’s Protector Shoulders and Core
Saturday: Optional Martial Arts Endurance Work
Sunday: Rest Day
Mr. Satan Workout Routine: Earth’s Protector Chest and Triceps
Warm Up:
10 Minute Incline Walk
Workout:
Bench Press
4×15, 12, 10, 8
Close Grip Bench
3×15, 12, 10
Weighted Dips
3×10-15
Reverse Grip Cable Pushdowns
3×12
Incline Dumbbell Bench Press
3×15, 12, 10
Optional Cardio:
Complete 20-30 Minutes of Cardio or HIIT Sprints
Mr. Satan Workout Routine: Earth’s Protector Legs and Core
Warm Up:
10 Minute Incline Walk
Workout:
Back Squats
4×15, 12, 10, 8
Leg Press
3×15, 12, 10
Hamstring Curls
3×10-15
Seated Calf Raises
3×20
Hanging Leg Raises
3×20
Cable Crunches
3×20
Optional Cardio:
Complete 20-30 Minutes of Cardio or HIIT Sprints
Mr. Satan Workout Routine: Satan 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!)
Satan Circuit Test: Complete 4 Rounds for Time
100 Jump Rope
20 Push Ups
10 Curl to Press
20 Box Jumps
10 Thrusters
Mr. Satan Workout Routine: Earth’s Protector Back and Biceps
Warm Up:
10 Minute Incline Walk
Workout:
Deadlifts
4×15, 12, 10, 8
Bent Over Rows
3×15, 12, 10
Preacher Curls
3×10-15
Chin Ups
3×12
Wide Grip Pulldowns
3×15, 12, 10
Optional Cardio:
Complete 20-30 Minutes of Cardio or HIIT Sprints
Mr. Satan Workout Routine: Earth’s Protector Shoulders and Core
Warm Up:
10 Minute Incline Walk
Workout:
Overhead Press
4×15, 12, 10, 8
Barbell Shrugs
3×15, 12, 10
Lateral Raises
3×10-15
Shoulder Front Raises
3×20
Russian Twists
3×30
Sit Ups
3×20
Optional Cardio:
Complete 20-30 Minutes of Cardio or HIIT Sprints
Mr. Satan Workout: Martial Arts 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
Mr. Satan Workout: Optional 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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