Of course we’ve had our original Gon Freecss Inspired Workout on the site, but what about Adult Gon?
Adult Gon is absolutely massive.
For our original Gon workout we built it around calisthenics (for good reason), but this time we’re going to be using heavy weight training to try to recreate the Adult Gon aesthetic.
With that, of course, we’ll also be looking to build this around his abilities.
This one is definitely going to be a new fan-favorite among the Hunter X Hunter Inspired Workouts.
But if you’re not ready to lift heavy, you should probably start somewhere else.
Adult Gon Stats:
Real Name: Gon Freecss
Height: 6’4
Weight: 200 lbs.
Anime/Manga: Hunter X Hunter
Powers: Yes
Technically Adult Gon misses our behemoths by about two inches, but because he is just so humongous I’m giving him the credit and saying he’s a behemoth among our male anime characters within The Anime Workouts Database.
That said, the main goal of this one isn’t going to be having to shoot up to 6’4+, it’s going to be the mass that we see all throughout Gon’s entire frame.
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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Adult Gon 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 Hunter X Hunter Workout Placement Quiz Now!
Adult Gon 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 Adult Gon I’ll be pulling right from his Wiki Fandom page, starting with Gon’s initial bio section here:
Gon Freecss is a Rookie Hunter and the son of Ging Freecss. Finding his father is Gon’s motivation in becoming a Hunter. He has been the main protagonist for most of the series, having said role in the Hunter Exam, Zoldyck Family, Heavens Arena, Greed Island, and Chimera Ant arcs. He was also the deuteragonist of the Yorknew City arc.
This doesn’t tell us much about him as Adult Gon specifically, but we’re going to need all the background information we can get if we want to make this routine perfect.
We can already see exactly what we’re dealing with when it comes to his appearance section, so I’m going to skip over that and move right into his powers and abilities section considering we have to go through a TON that are coming from his base form, and then add an additional layer for his Adult Form.
Here’s how they start us off:
As a licensed Hunter, Gon is granted many of the benefits of becoming a Hunter. Even before awakening to Nen, he already had demonstrated strength, durability, speed & reflexes above the average human.
Enhanced Strength: Prior to the Hunter Exam, Gon was able to effortlessly transport a Master of the Swamp while running, a fish so heavy that five grown men could not land it by pulling together. After training for 20 days at the Zoldyck Family’s estate, he became capable of pushing a gate weighing 4 tons open, as well as of shattering rock pillars with a punch and sending opponents several times his size crashing into a wall a few dozen meters away by pushing with just one hand. Later on, at Heaven’s Arena, he proved strong enough to lift and throw the ring’s stone tiles without effort, snap a metal rod in two with a punch, and break a Nen user’s wrists in a split second just by grabbing them. He was able to beat Shizuku, ranked 12th in the Phantom Troupe, in arm-wrestling, and once also Nobunaga, ranked ninth, while using Ren. It is unknown how much he can press after learning Nen, but the power of his Rock has shown to terrorize even experienced Nen users. With the same attack, he was allegedly able to blast a Chimera Ant to another country.
Enhanced Speed and Reflexes: During the Hunter Exam, Gon regarded his speed as his primary asset in combat, earning Hanzo’s praise despite being slower than him. His quickness enabled him to dodge some of Hisoka’s attacks as well as surprise him for a moment. Despite Hisoka proving faster than him, Gon was nonetheless able to follow his movements with his eyes. On Greed Island, he was able to cover a distance of several meters and steal a card from a weak Nen user’s hand before the latter could notice. Coupled with his superhuman eyesight, Gon’s quick reflexes allow him to always win at rock-paper-scissors by looking at the opponent’s fist right before the throw. He was able to see through the last stage of Gotoh’s coin game, whereas Leorio and Kurapika were not able to follow his movements at all. Through Biscuit’s training, Gon ended up becoming Killua’s equal in both running speed and reactions, despite initially being slower. He was also able to keep up with Kite and eventually to trade blows evenly with Knuckle, although his movement speed remained lower than the Beast Hunter’s. Gon is also a fast climber, taking about 20 minutes to climb up the irregular surface of a tree 1784 meters high after the first 500 meters.
Enhanced Agility: Gon is shown to be very agile in combat, with swiftness mainly employed to quickly dodge and react to the enemy’s attacks. His speed also allows him to attack from every position.
Enhanced Stamina: Gon was able to complete a long-distance run more than 80 kilometers long, and taking place on uneven terrains such as ascending stairs and a swamp, without exhibiting the slightest sign of fatigue. In his first match against Gido, he kept dodging 50 spinning tops for about one hour while in a state of Zetsu. He fought Binolt for 10 days straight while keeping his guard up even as he slept. He was also noted to recover from exhaustion very rapidly.
Enhanced Endurance: Gon has shown to be able to keep fighting even while in tremendous pain. This is mostly due to his obstinacy and determination more than to a physical predisposition. He did not surrender after three hours of Hanzo hitting him with specialist knowledge or when the shinobi broke his arm. He could withstand having his right arm severely scorched and his left one blown off by Genthru after taking a beating from him and later having his windpipe crushed, and managed to charge Rock twice and win nonetheless.
They also make specific mention to his healing factor, among other abilities.
But what we really want to do is expand on this for his Adult Gon Form.
Here’s how they explain the form and what they give us for an ability breakdown:
Furthermore after being in a state of emotional distress and using “everything” against Neferpitou, Gon’s abilities became immensely powerful to the point that the Royal Guard feared that his power levels are on par with that of Meruem, the King of the Chimera Ants. He also grew up into an adult version of himself, being taller, muscular, and possessing a malevolent, intimidating aura around him. However, this great power bestowal has a price to pay: he would never be able to utilize Nen again in the future and the fact that it sent him into a coma until Nanika healed him.
Immense Strength: Gon’s transformation has given him significantly powerful strength that his Jajanken have obliterated the forest and his punches have disfigured Neferpitou’s face or send them flying from great distance with a single blow from his attacks.
Immense Durability: While Gon’s Enhancement-type Nen has already given him significant strength and durability, his transformation furthermore have immensely made him even more durable than ever.
Immense Speed & Reflexes: His speed and reflexes are significantly enhanced to the point that he can easily dodge Neferpitou’s attacks empowered by their Terpsichora which push their abilities above their limits.
Empowered Nen Abilities: Gon’s Nen abilities have been vastly improved to the point that they are powerful enough to obliterate the entire forest or Neferpitou’s body. He has shown off a sinister aura during his transformation.
Immense Pain Tolerance: It appears Gon has higher pain tolerance despite his right arm being severed by a post-mortem Nen Neferpitou’s attack. He was unfazed by such powerful blow to the point that he even used his own severed arm to finish them off.
We clearly have our work cut out for us.
But I’m going to have A LOT of fun making this one (and I’m actually going to be utilizing it as well).
Here are the goals for our Adult Gon Inspired Workout:
- Adult Gon’s MASSIVE Aesthetic (While still being SHREDDED)
- Adult Gon’s Immense Strength and Speed
- Adult Gon’s Endurance and Stamina
At first glance it looks like a lot of other routines we’ve built (which is a good thing), but for this one we’re specifically looking to achieve massive strength and speed while getting massive and staying lean.
We’re optimizing for aesthetics here, but the strength and speed will come, and the endurance work will help us stay lean and in tip top shape.
So yes, this one is going to be pretty intense.
You’ll want to start with The Beginner Behemoth Workout or one of our other Beginner Workouts if you’re not ready to step it up just yet.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Adult Gon Workout Routine
4-5+ days per week
For this one we’ll be training 4 days per week with a full body split and an extra day devoted to our Battle With Neferpitou Circuit Test which you can add in weekly, biweekly or monthly as you’d like.
Scaling Advice:
For this one scaling down is quite easy. You can cut down the abs and arm work on each day of training and still easily achieve six pack abs and toned muscular/strong arms. You can also cut out the daily endurance work, or scale it back. I made sure to include the abs and arm exercises as the last sets each day so it’s easy to cut if you’d like.
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.
Adult Gon Workout: Sample Schedule
Monday: Empowered Full Body and Endurance A
Tuesday: Empowered Full Body and Endurance B
Wednesday: Battle With Neferpitou Circuit Test
Thursday: Empowerment Full Body and Endurance C
Friday: Empowerment Full Body and Endurance D
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Adult Gon Workout: Empowered Full Body and Endurance A
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Incline Dumbbell Chest Press
3×15, 12, 10
Leg Press
3×15, 12, 10
DB Shoulder Front Raises
3×15
Close Grip Cable Rows
3×12
Cable Crunches
3×20
Alternating DB Curls
3×10 each arm
Dumbbell Tricep Kickbacks
3×10 each arm
Immeasurable Endurance Work:
Walk/Jog/Run
30-60 Minutes
Adult Gon Workout: Empowered Full Body and Endurance B
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Chest Flys
3×15, 12, 10
Weighted Glute Bridges
3×15, 12, 10
Upright Rows
3×15
Wide Grip Cable Pulldowns
3×12
Hanging Knee Raises
3×20
Preacher Curls
3×10
Skull Crushers
3×10
Immeasurable Endurance Work:
Walk/Jog/Run
30-60 Minutes
Adult Gon Workout: Battle With Neferpitou 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!)
Battle With Neferpitou Circuit Test: Complete 4 Rounds for Time
400M Run
25 KB Deadlifts
20 Explosive Push Ups
15 KB Swings
10 Plank To Push Ups
5 Wall Climbs
Adult Gon Workout: Empowered Full Body and Endurance C
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Decline Hammer Strength Press
3×15, 12, 10
Goblet Squats
3×15, 12, 10
Lateral Raises
3×15
Bent Over Rows
3×12
Weighted Sit Ups
3×20
Hammer Curls
3×8 each arm
Tricep Dips
3×10
Immeasurable Endurance Work:
Walk/Jog/Run
30-60 Minutes
Adult Gon Workout: Empowered Full Body and Endurance D
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Bench Press
3×15, 12, 10
Weighted Lunges
3×10 each leg
Overhead Press
3×15, 12, 10
Chin Ups
3×10
Russian Twists
3×30
Cable Curls
3×10
Overhead Tricep Extension
3×10
Immeasurable Endurance Work:
Walk/Jog/Run
30-60 Minutes
Adult Gon Workout: Endurance Work Resources
For your endurance or HIIT 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:
Adult Gon Workout: 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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