From Quirkless to the greatest hero. Midoriya's program follows the same foundational strength work All Might prescribed — progressive overload, full-body conditioning, and the relentless work ethic that built One For All.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range at an honest beginner entry point (target RIR 3).
Harder variants unlock, volume rises. Target RIR 2.
Two differently-composed Full Body days, Endurance & Stamina, Upper & Core, and a fresh-authored Full Body Power day.
Lean and capable — the look of someone who trained relentlessly to catch up, not someone born strong.
Real bodyweight strength across every pattern, genuine carrying/pushing endurance, and explosive power by the end of the program.
Rep progression within each phase, then a harder variant in phase two (assisted pull-up to pull-up, push-up to feet-elevated push-up). Target RIR drops from 3 to 2 across the two phases.
Midoriya started with nothing and became one of the strongest through relentless, methodical training. This program keeps that growth arc honest: real bodyweight strength, genuine endurance work, and a real progression from a beginner entry point toward advanced strength — no fictional power meditation required.