The successor to All For One who evolved from a broken boy into a terrifying force of nature. Shigaraki's program reflects his relentless evolution — progressive overload, heavy strength work, and the hunger of someone with nothing to lose.
Every phase, every session, every exercise — expand a day to see the full prescription.
Building the base — controlled volume, full recovery (target RIR 3).
Higher density, shorter rest. Target RIR 2.
Grip & Pull, Push & Core, Lower Body & Explosiveness, and Conditioning.
Lean, quick, and unpredictable.
Real grip and pulling strength, explosive lower-body power, and work capacity.
Bodyweight pulling/pushing progress via harder variants. Explosive work progresses by density.
Shigaraki trains around real grip and pulling strength, paired with explosive lower-body power. Four sessions built for a fast, unpredictable fighter.