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Character One Piece

Kaido

King of Beasts

The most powerful creature in the One Piece world. Kaido's program pushes strength training to its absolute limit for athletes who want to build a body as hard to stop as the King of Beasts.

10 Weeks 4 days/week Elite Strength Training
Train Like Kaido
Kaido
Kaido Training Program

Training Progression

01
Elite 5 Weeks
Beasts Pirates
02
Elite 5 Weeks
Strongest Creature
At A Glance

Weekly Schedule

MON
Day 1
Upper Body (Chest)
TUE
Day 2
Lower Body Strength
WED
Rest
THU
Day 3
Shoulders & Arms
FRI
Day 4
Back & Full Body
SAT
Rest
SUN
Rest
4 Training Days 35–50 Min / Session
Equipment
Barbell Barbell or Dumbbell Bench Bodyweight Dumbbell Dumbbells or Farmer Handles Lat Pulldown Machine Parallel Bars
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–5 Elite

Beasts Pirates

View Phase Details

Building the base — controlled loads, full recovery (target RIR 3).

4 Workouts In This Phase
Upper Body (Chest)
Monday · 45 min · 3 exercises
Bench Press
4 × 6 · 120s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Close-Grip Bench Press
3 × 8 · 90s restRIR 3
Open Full Session
Lower Body Strength
Tuesday · 45 min · 3 exercises
Barbell Back Squat
4 × 6 · 120s restRIR 3
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Deadlift
3 × 5 · 150s restRIR 3
Open Full Session
Shoulders & Arms
Thursday · 35 min · 3 exercises
Overhead Press
3 × 8 · 90s restRIR 3
Pike Push-Up
3 × 10 · 60s restRIR 3
Dumbbell Bicep Curl
3 × 10 · 60s restRIR 3
Open Full Session
Back & Full Body
Friday · 40 min · 3 exercises
Lat Pulldown
3 × 10 · 75s restRIR 3
Barbell Row
3 × 8 · 90s restRIR 3
Farmer Carry
3 × 40s · 75s rest
Open Full Session
Phase 2 · Weeks 6–10 Elite

Strongest Creature

View Phase Details

Heavier loads, denser volume. Target RIR 2.

4 Workouts In This Phase
Upper Body (Chest)
Monday · 50 min · 3 exercises
Bench Press
5 × 5 · 150s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Close-Grip Bench Press
4 × 6 · 105s restRIR 2
Open Full Session
Lower Body Strength
Tuesday · 50 min · 3 exercises
Barbell Back Squat
5 × 5 · 150s restRIR 2
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Deadlift
4 × 4 · 180s restRIR 2
Open Full Session
Shoulders & Arms
Thursday · 40 min · 3 exercises
Overhead Press
4 × 6 · 120s restRIR 2
Pike Push-Up
4 × 12 · 60s restRIR 2
Dumbbell Bicep Curl
4 × 12 · 60s restRIR 2
Open Full Session
Back & Full Body
Friday · 45 min · 3 exercises
Lat Pulldown
4 × 12 · 60s restRIR 2
Barbell Row
4 × 6 · 105s restRIR 2
Farmer Carry
4 × 45s · 60s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Upper Body (Chest), Lower Body Strength, Shoulders & Arms, and Back & Full Body.

Physique Goal

Massive, unbreakable, and dominant.

Performance Goal

Real maximal strength, genuine pulling power, and total-body durability.

How Progression Works

Barbell lifts progress by load. Full-body work progresses by density.

Training Philosophy

How Kaido Trains

Kaido's power is total and overwhelming — heavy compound lifts, real pulling strength, and dense upper-body volume. Four sessions built for the strongest creature alive.