Donquixote Doflamingo was a member of the Seven Warlords of the Sea and the most influential underworld broker.
Day 1: Cardio / Agility
Day 2: Pull / Core
Day 3: Push / Core
Day 4: Rest
Day 5: Upper
Day 6: Lower / Cardio
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Jumping Jacks 3sets | Inverted Rows 3sets | Push ups 3sets | Chin ups 3sets | Walking Lunges 3sets |
| Agility Ladder Drills 10sets | Commado Pull ups 3sets | Archer Push ups 3sets | Diamond Push ups 3sets | Jumping Jacks 3sets |
| Burpees 3sets | Inverted Face Pul ups 3sets | Pike Push ups 3sets | Side Hanging Leg Raises 3sets | Horse Stance Max Holds 4sets |
| Run 3km | Typewriter Pull ups 3sets | Lean Forward Dips 3sets | Elevated Pike Push ups 3sets | Hill Sprints 4sets |
| Explosive Jumps 3sets | Plank 3sets 1min | Plank 3sets 1min | Pull Overs 3sets | Run 3-5-10km |
| Run 3-5-10km | Leg Raises 5sets | Leg Raises 5sets | L sit Holds Max 3sets | - |
*Doflamingo lacks muscle in the lower half of his body , but in order keep things balanced and realstic one day of the week will be about the lower body.