All four basics back-to-back, short rest — the closest real equivalent to Saitama's "same basics, every day" spirit, done as one deliberately hard session.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Circuit style — move through all four with short rest
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
A pull-up performed with a resistance band or assisted machine offsetting part of your bodyweight.
From standing, drop into a squat, kick back into a plank, perform a push-up, jump the feet back in, then explode upward into a jump.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.