[Deku Workout] Izuku Midoriya Workout Routine: Train Like Deku From My Hero Academia

By | October 2, 2023

[Deku Workout] Izuku Midoriya Workout Routine: Izuku Midoriya is an anime character from the series Boku No Hero Academia, also known as My Hero Academia. Midoriya is undoubtedly the most robust character that’s supposed to take over the No. 1 position at some point. Midoriya is known for his willpower, an incredible amount of strength, speed, agility, etc. So basically, he’s an undeveloped superman. So if you also want the Izuku Midoriya workout routine [Deku Workout], keep reading.

Izuku Midoriya Workout Routine: Train Like Deku From My Hero Academia

Izuku Midoriya Workout Routine: Train Like Deku From My Hero Academia

Izuku Midoriya Body Stats

Height 5 ft 6 inch
Weight 67 kg
Age 16 years
Chest 42 inch
Waist 30 inch
Biceps 14½ inch

Also Read: Goku Workout Routine: Train Like a Super Saiyan


Izuku Midoriya Workout Routine [Deku Workout]

Midoriya is undoubtedly the most robust character that you will ever see in the whole series. While some people think his friends Bakugo and Todoroki are more robust and more balanced. That might be true for now, but as we can see in the fifth season Midoriya is already gaining new quirks making him even more powerful than he was at the start of the series.

Midoriya has a lot of power after All Might gave him his quirk, but even before that, Midoriya trained for ten months to become capable of bearing that power that can destroy or save the world. We have seen Midoriya training hard in the series by doing cardio, weight lifting, weight training, and strength training. That’s how he did the transformation and turned himself from Midoriya to Deku, the hero.

So how is Midoriya able to do that? What were the activities he did? Also, which of those activities are possible for humans in real life? Well, don’t worry, I will be answering all of those questions and give you a routine that will make you as strong as Midoriya without a quirk. So I think that achieving the physique and the strength of Midoriya before the quirk is entirely possible.

To do that, all you need to do is what Midoriya did, including cardio, weight lifting, strength training, and weight training in your weekly workout. So I will give you a routine that will help you get into body shape like Midoriya. We will work out and train six days a week, doing weight training for four days a week and training our strength and weight lifting two days a week.

Izuku Midoriya workout/ Deku Workout includes:

Izuku Midoriya Workout Routine

Izuku Midoriya Workout Routine

Cardio/Core (morning routine)

We will start with 30 minutes of HIIT running to burn your body and make you feel tired as hell. Start with running for a minute at a moderate pace and then sprint for 30 seconds to that continuous for 30 minutes.

Then when you get done, we will do a core circuit routine to get a stronger core. We will be doing this 5 minutes after the cardio workout every day. So your body can recover from running.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Leg raises
  • Side to side leg raises
  • Russian twist
  • In and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch


Weight Training

In weight training, you can do a mixture of upper body and lower body training. We will be training for four days and doing 6 to 8 exercises every day.

Sets: 4

Reps: 15



  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs



  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift



  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks



  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Skater lunges
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension


Strength Training

Training days: Wednesday and Saturday

The last workout you need to do is strength training. In this, you can do exercises like calisthenics and add deadlifts, kettlebell swings, snatch, clean and jerk, rope climb, battle rope, sled drag/push, etc.

That’s all for the Izuku Midoriya workout routine.

Also Read: Saitama Workout Routine | One Punch Man Superhero Fitness Challenge 2021

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