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Community Programs›One Punch Saitama Workout Challenge
One Punch Saitama Workout Challenge
BeginnerFree

One Punch Saitama Workout Challenge

Sérgio M.
Sérgio M.· Jun 2024
43athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
1 day
Level
Beginner
Goal
Athletics
Equipment
At Home
Session length
60 min
Description: Unleash your inner hero with the Saitama Workout Challenge! Inspired by the legendary training regimen of Saitama from “One Punch Man,” this app guides you through a simple yet intense workout routine designed to push your limits and build incredible strength and endurance. Workout Routine: • 100 push-ups • 100 sit-ups • 100 squats • 10 km run Features: • Progressive Training: Start with manageable goals and gradually increase the intensity as your strength and endurance improve. • Detailed Instructions: Step-by-step guides and video demonstrations to ensure proper form and technique. • Warm-Up & Cool-Down: Essential warm-up and stretching routines to prevent injuries and aid recovery. • Customizable Plans: Tailor the workout to fit your current fitness level, from beginner to advanced. • Progress Tracking: Monitor your progress with detailed stats and milestones to keep you motivated. • Community Support: Join a community of like-minded individuals, share your achievements, and stay motivated with group challenges. How to Start: 1. Begin Gradually: Start with lower reps and distances, such as 10-20 push-ups, sit-ups, and squats, and a 1-2 km run. 2. Increase Incrementally: Gradually increase the number of reps and the running distance as your fitness improves. 3. Listen to Your Body: Pay attention to your body’s signals, rest when needed, and avoid overtraining. 4. Consistent Rest: Ensure proper recovery time between workouts to maximize your results. Unleash Your Inner Hero

Who it's for

Beginners new to structured strength training
Athletes focused on athletics
Athletes who can train 1 day per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Abs
16.2%
Chest
13.5%
Quadriceps
13.5%
Other
13.5%
Triceps
10.8%
Glutes
10.8%
Front Delts
8.1%
Hamstrings
8.1%
Adductors
5.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Push Up1100 reps@10
2Sit Up1100 reps@10
3Squat (Bodyweight)1100 reps@10
4Run120 min@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, One Punch Saitama Workout Challenge is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

One Punch Saitama Workout Challenge is structured around 1 training day per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

One Punch Saitama Workout Challenge is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android