Rikido Sato Workout: Train like MHA Class 1-A’s Sugarman!

It’s almost a crime that we haven’t had Rikido Sato in our My Hero Academia Workouts Database yet, so this week we’re amending that.

Rikido Sato, AKA Sugarman, is the epitome of JACKED, so it’s only right he has his place here.

We’ve had a handful of shredded characters, and obviously some behemoths like All Might, Endeavor, Muscular and more – but Rikido Sato is a great mix of that jacked physique at the student level.

So if it wasn’t already clear for this one: we’re going to be training with weights to accomplish our Sugarman physique.

Rikido Sato Stats:

Real Name: Rikido Sato

Height: 6’1

Weight: N/A

Anime: My Hero Academia

Powers: Yes

Rikido Sato is actually pretty tall, especially compared to other male students, but he’s not quite a behemoth.

He’s about five inches off what we’d consider a behemoth inside our Anime Workouts Database.

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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Rikido Sato 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.

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Rikido Sato 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 Rikido Sato we’ll be pulling right from his Wiki Fandom page starting with what they give us for his short bio section:

Rikido Sato, also known as the Sweets Hero: Sugarman, is a student in Class 1-A at U.A. High School, training to become a Pro Hero.

We can skip right passed his appearance section considering they basically just confirm what we know about Sugarman being a tall and muscular character and we can move right into his powers and abilities.

Rikido Sato’s Quirk, Sugar Rush, is broken down as follows:

Sugar Rush: Rikido’s Quirk allows him to increase his strength five-fold for three minutes. In order to activate his Quirk, he needs to consume 10 grams of sugar. When converting sugar into strength, his cognitive functions gradually drop, making him very sleepy afterward. For every additional 10 grams of sugar he ingests, he extends the time of increased strength by another three minutes.

As part of his training, Rikido engaged in weightlifting while consuming large amounts of sweets in order to increase the amount of augmented physical strength granted by his Quirk.

The part we’re going to focus on here is the weightlifting that he used as part of his training, and not so much the fact that he has to eat sugar to power up.

To build on this we can also break down his overall abilities, which they describe as follows:

Overall Abilities: Thanks to his Quirk, Sugar Rush, Rikido is a straightforward fighter who takes advantage of the temporarily augmented physical might, granted by his power, to punch his way through obstacles and enemies. During the U.S.J. Incident, thanks to Ochaco Uraraka running interference against Kurogiri, Rikido and Hanta Sero were able to successfully subdue the villain even further. His abilities eventually garnered the attention of the Lion Hero: Shishido, giving Rikido the opportunity to intern under the No. 13 Pro Hero, and improve on his flurry of attacks and the ability to read ahead of situations.

Gastronomic Talents: Rikido has great talent in baking, being able to prepare cakes and other types of sweets. This talent was developed due to his Quirk needing sugar to be activated and store bought sweets being more expensive.

The basis of our training is pretty clear here.

The goals for our Rikido Sato Inspired Workout are as follows:

• Rikido Sato’s Massive Muscular Physique
• Rikido Sato’s Physical Strength and Speed
• Rikido Sato’s Weightlifting Hero Training

This one is going to be great for all fitness levels within The SHJ Army and really the sweet spot for intermediate lifters who are happy to scale up with consistent progressive overload.

That said, with a few cuts to the volume, even a beginner should be able to jump right in and get lifting.

If you don’t think that’s the case for you and this one seems a bit daunting, you can also start with The Beginner Behemoth Workout or one of our other Beginner Workouts.

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Rikido Sato Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going with a Bro-Split, which is perfect for our Rikido Sato aesthetic and strength goals. On top of that we’ll also have some optional endurance work and a Class 1-A Circuit Test you can complete weekly, biweekly or monthly.

Want To Upgrade This Workout?

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Rikido Sato Workout: Sample Schedule

Monday: Sugarman Bench Press and Chest

Tuesday: Sugarman Deadlift and Back

Wednesday: Class 1-A Circuit Test

Thursday: Sugarman Overhead Press and Shoulders

Friday: Sugarman Back Squats and Legs

Saturday: Active Rest or Optional Bonus Resources

Sunday: Rest Day

Rikido Sato Workout: Sugarman Bench Press and Chest

Warm Up: 

Incline Walk

10-15 Minutes

Compound Lift:

Bench Press

5×5

Accessory Work:

Chest Flys

3×12, 10, 8

Weighted Dips

4×8-12

Incline Dumbbell Press

3×15, 12, 10

Cable Pushdowns

3×15

Optional Hero Endurance Work:

15-30+ Minutes of Varied Cardio

(Walk, Jog, Row, Bike, Stair Master, etc.)

Rikido Sato Workout: Sugarman Deadlift and Back

Warm Up: 

Incline Walk

10-15 Minutes

Compound Lift:

Deadlift

5×5

Accessory Work:

Lateral Pulldowns

3×12, 10, 8

Weighted Chin Ups

4×8-12

Cable Rows

3×15, 12, 10

Preacher Curls

3×15

Optional Hero Endurance Work:

15-30+ Minutes of Varied Cardio

(Walk, Jog, Row, Bike, Stair Master, etc.)

Rikido Sato Workout: Class 1-A 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!)

Class 1-A Circuit Test: Complete 3 Rounds for Time

800M Run

40 Kettlebell Swings

30 Push Ups

20 Curl to Press

10 Pull Ups

Rikido Sato Workout: Sugarman Overhead Press and Shoulders

Warm Up: 

Incline Walk

10-15 Minutes

Compound Lift:

Overhead Press

4×12, 10, 8, 5

Accessory Work:

Front Raises

3×12, 10, 8

Barbell Shrugs

4×10-15

Lateral Raises

3×15, 12, 10

Push Ups

3xFailure

Optional Hero Endurance Work:

15-30+ Minutes of Varied Cardio

(Walk, Jog, Row, Bike, Stair Master, etc.)

Rikido Sato Workout: Sugarman Squats and Legs

Warm Up: 

Incline Walk

10-15 Minutes

Compound Lift:

Back Squats

4×12, 10, 8, 5

Accessory Work:

Hamstring Curls

3×12, 10, 8

Weighted Lunges

4×8-12 each leg

Quad Extensions

3×15, 12, 10

Weighted Hip Thrusts

3×15

Optional Hero Endurance Work:

15-30+ Minutes of Varied Cardio

(Walk, Jog, Row, Bike, Stair Master, etc.)

Rikido Sato Workout: Optional Hero 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

Rikido Sato Workout: Optional Additional 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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