Genos also knows as Demon Cyborg , he is the deuteragonist of One-Punch Man. He is a 19-year-old cyborg and the disciple of Saitama.
Day 1: Full Body
Day 2: Full body / Cardio
Day 3: Full Body
Day 4: Full Body
Day 5: Full Body / Cardio
Day 6: Lower
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day4 | Day5 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Squats 3sets | Burpees 4sets | Squats 3sets | Squats 3sets | Burpees 4sets |
| Hindu Squats 3sets | Decline Push ups 3sets | Hindu Squats 3sets | Hindu Squats 3sets | Decline Push ups 3sets |
| Push ups 3sets | Chin ups 3sets | Push ups 3sets | Push ups 3sets | Chin ups 3sets |
| Bodyweight Rows 3sets | Box Jumps 3sets | Bodyweight Rows 3sets | Bodyweight Rows 3sets | Box Jumps 3sets |
| Dips 3sets | Bulgerians 3sets | Dips 3sets | Dips 3sets | Bulgerians 3sets |
| Pull ups 3sets | Run 3-5-10km | Pull ups 3sets | Pull ups 3sets | Run 3-5-10km |
*Technically any strength or endurance training wont do for Genos since he is a cyborg and the only way he can get stronger is through upgrading his equipment... But still , have fun!