mizuku

Captain Mizuku Gym Plan

Mizuki is a famous track and field champion who decided to become a hero earning B-Class Rank 71 professional hero of the Hero Association.

Day 1: Endurance / Strength
Day 2: Agility / Active Day
Day 3: Cardio / Mobility & Flexibility
Day 4: Rest
Day 5: Legs / Explosiveness
Day 6: Full Body / Endurance
Day 7: Rest

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

Detailed Gym Plan

Day1 Day2 Day3 Day5 Day6
Warm up Warm up Warm up Warm up Warm up
Jump Rope 15min Jamping Jacks 4sets Run 3-5-10km Barbell Squats 5sets Dips 3sets
Run 3-5-10km Jump Rope 15min Rowing Machine 30min Box Jumps 4sets Pull ups 3sets
Bench Press 4sets Agility Ladder Drills 10sets Pilates 30min Hamstring Curls 3sets Jump Squats 3sets
Barbell Squats 4sets Shuttle Runs 5sets Foam Rolling 15min Adductor Machine 3sets Run 3-5-10km
Deadlifts 4sets Light Run 20km Dynamic Strech Routine Abductor Machine 3sets Sprints 5sets 100m
Burpees to Muslce ups 3sets - - Hill Sprints 5sets Burpees to Muslce ups 3sets

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