all-for-one

Shigaraki - All For One Gym Plan

He was the founder and benefactor of the League of Villains. Once Japan's most powerful villain, and All Might's arch-nemesis.

Day 1: Full Body Strength
Day 2: Quirk Mastery / Endurance
Day 3: Rest
Day 4: Full Body Strength
Day 5: Quirk Mastery / Endurance
Day 6: Agility / Combat
Day 7: Rest

Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day4 Day5 Day6
Warm up Warm up Warm up Warm up Warm up
Deadlifts 4sets Quirk Meditation 30min Deadlifts 4sets Quirk Meditation 30min Agility Ladder Drills
Inlcine Bench Press 3sets Burpees 3sets Inlcine Bench Press 3sets Burpees 3sets Boxing Combo Drills
Leg Press 3sets Plank 4sets 1min Leg Press 3sets Plank 4sets 1min Heavy Bag 25min
Bicep Curls 3sets Kettlebell Swings 3sets Bicep Curls 3sets Kettlebell Swings 3sets Sprints 5sets 100m
Tricep Extensions 3sets Battle Rope 4sets 40sec Tricep Extensions 3sets Battle Rope 4sets 40sec Box Jumps 3sets
Standing Shoulder Press 3sets Run 3-5-10km Standing Shoulders Press 3sets Run 3-5-10km -

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