[One Piece] Monkey D. Luffy Workout Routine

By | October 23, 2023

Monkey D. Luffy Workout Routine: Monkey D. Luffy is mainly known as Luffy, is the anime character from the series/manga “One Piece.” Luffy is a pirate trying to find the ultimate treasure, One Piece. Luffy is also one of the most overpowered characters in the series, currently ranking as the 6th sea emperor. So if you also want the Monkey D. Luffy workout routine and want the secret of his routine, keep reading.

[One Piece] Monkey D. Luffy Workout Routine

[One Piece] Monkey D. Luffy Workout Routine

Monkey D. Luffy Body Stats

Height 5 ft 9 inch
Weight 64 kg
Age 19 years
Chest 42 inch
Waist 30 inch
Biceps 14 inch

Also Read: Naruto Workout Routine: Train Like The Jinchūriki Of The Nine-Tails


Monkey D. Luffy Workout Routine

Luffy is one of the guys you want to follow and watch more and more because of the way his character gets created. The beauty of his innocent nature and how he is always ready to risk his life for his friends is incredible. Luffy is also on the road to be the strongest pirate, and he already has over 1.5 million worth of bounty on his head. Soon it will get even higher as he reaches a higher level.

Now about how Luffy maintains his body fitness and what are the activities that Luffy loves to do? If we talk about the series, then Luffy’s favorite activity to get more powerful is combat training. Luffy is the person who takes advantage of real-life fights and gets more robust with the help of experience and putting his life on the line. So training like that will be impossible for us, so how do you get fitness like Luffy?

To answer that, we need to understand how his body got built; we have seen Luffy being super flexible and having incredible muscles and body shape. Especially in the Land of Wano, you see him getting bulked up by doing lots of lifting and breaking rocks. So we can also try to incorporate the exercises that might give you some of those benefits.

I will give you a routine that will include working out five days a week and working on flexible body shape, building muscle while gaining strength. We will be working for about two hours to three hours maximum. It may look like an extended amount of time, but you need to realize that we are talking about training like the pirate king. So let’s get started with the workout;

Monkey D. Luffy workout includes:

[One Piece] Monkey D. Luffy Workout

[One Piece] Monkey D. Luffy Workout


We will start by making our body flexible and strengthening it with the help of our weight. That’s why gymnastics will be the best way to get a body like that, so you can also join a nearby gymnastics gym and train for about one hour at least. It will also work your cardio and burn many calories while keeping your muscles lean and toned.


Weight Training

We will be doing a mixed workout routine for four days a week to get an overall fitness like Luffy. It will take a maximum of an hour and provide you with a good body structure that won’t even affect your flexibility and keep you lean.

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


Core Finisher

Once you finish weight training, we will do a core finisher that will burn many calories in under 20 minutes. After that, a circuit routine will help you get that core strength and abs like Luffy.

Sets: 3

Reps: 30 seconds

Workout type: circuit training

  • Crunches
  • Leg raises
  • Russian twist with dumbbell
  • Scissor kicks
  • Plank twister
  • Plank hold
  • Side plank to a crunch

That’s all for the Monkey D. Luffy workout routine.

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

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