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Character One Punch Man

Puri-Puri Prisoner

Angel Style

An unorthodox but undeniably powerful fighter. His program uses high volume and extreme density to build a body that can take punishment and keep going.

9 Weeks 3 days/week Advanced Hypertrophy
Train Like Puri-Puri Prisoner
Puri-Puri Prisoner
Puri-Puri Prisoner Training Program

Training Progression

01
Advanced 5 Weeks
Hero Association
02
Advanced 4 Weeks
S-Class Rank 15
At A Glance

Weekly Schedule

MON
Day 1
Lower Strength
TUE
Rest
WED
Day 2
Upper Strength
THU
Rest
FRI
Day 3
Active Recovery & Mobility
SAT
Rest
SUN
Rest
3 Training Days 30–50 Min / Session
Equipment
Barbell Barbell or Dumbbell Bodyweight or Dumbbell Dumbbell Jump Rope Pull-up Bar
The Complete Plan

Training Plan

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

Phase 1 · Weeks 1–5 Advanced

Hero Association

View Phase Details

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

3 Workouts In This Phase
Lower Strength
Monday · 45 min · 4 exercises
Deadlift
4 × 6 · 120s restRIR 3
Barbell Back Squat
4 × 8 · 90s restRIR 3
Dumbbell Romanian Deadlift
3 × 10 · 90s restRIR 3
Calf Raise
3 × 15 · 45s restRIR 3
Open Full Session
Upper Strength
Wednesday · 45 min · 5 exercises
Bench Press
4 × 8 · 90s restRIR 3
Barbell Row
4 × 8 · 90s restRIR 3
Overhead Press
3 × 8 · 90s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Dumbbell Bicep Curl
3 × 10 · 60s restRIR 3
Open Full Session
Active Recovery & Mobility
Friday · 30 min · 2 exercises
Jump Rope
Continuous
1 × 480s
Calf Raise
Light recovery volume
2 × 20 · 30s rest
Open Full Session
Phase 2 · Weeks 6–9 Advanced

S-Class Rank 15

View Phase Details

Heavier loads, denser volume. Target RIR 2.

3 Workouts In This Phase
Lower Strength
Monday · 50 min · 4 exercises
Deadlift
5 × 5 · 150s restRIR 2
Barbell Back Squat
5 × 6 · 120s restRIR 2
Dumbbell Romanian Deadlift
4 × 12 · 75s restRIR 2
Calf Raise
4 × 20 · 45s restRIR 2
Open Full Session
Upper Strength
Wednesday · 50 min · 5 exercises
Bench Press
5 × 6 · 120s restRIR 2
Barbell Row
5 × 6 · 120s restRIR 2
Overhead Press
4 × 6 · 120s restRIR 2
Chin-Up
4 × 10 · 75s restRIR 2
Dumbbell Bicep Curl
4 × 12 · 60s restRIR 2
Open Full Session
Active Recovery & Mobility
Friday · 35 min · 2 exercises
Jump Rope
Continuous
1 × 600s
Calf Raise
Light recovery volume
3 × 20 · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Lower Strength, Upper Strength, and Active Recovery & Mobility.

Physique Goal

Massive, powerful, and dedicated.

Performance Goal

Real maximal strength, genuine hypertrophy, and complete lower-leg development.

How Progression Works

Compound lifts progress by load. Isolation work progresses by volume.

Training Philosophy

How Puri-Puri Prisoner Trains

Puri-Puri Prisoner trains with pure bodybuilding dedication — heavy compound lifts, real isolation volume, and total lower-leg development. Three sessions, no shortcuts.