Deku Workout PDF

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The document outlines a 5 day per week workout routine for Deku from My Hero Academia, including strength training, calisthenics, and circuits.

The workout schedule includes Push Day, Calisthenics/Parkour, Pull Day, Calisthenics/Parkour, and Leg Day, with an optional long distance run on Saturdays and rest on Sundays.

The Push Day strength exercises are barbell bench press and seated DB overhead press. The blowout circuit includes kettlebell swings, one arm DB snatches, pushups, and battle ropes.

DEKU 

WORKOUT ROUTINE 

Bonus PDF File


By: Mike Romaine
Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

mechanical, including photocopying, recording, or by any informational storage or retrieval

system without expressed written, dated and signed permission from the author. All copyrights

are reserved.

Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only. I am not a doctor and

this is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences as well as my

interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults only. You should consult

your physician to insure the tips given in this course are appropriate for your individual

circumstances.

If you have any health issues or pre-existing conditions, please consult with your physician

before implementing any of the information provided in this course.

This product is for informational purposes only and the author does not accept any

responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

information.

 
DEKU 
WORKOUT ROUTINE 
Training Volume: 

5+ days per week 

Explanation: 

We’re going to be training with weights, calisthenics and circuits 5 days a 


week, but I’ll also be giving you the option to work on your endurance as well if 
you’d like to add an extra day of long distance running to the training. 

Want To Upgrade This Workout? 

The Superhero Academy​ now comes with an U ​ pgrade Your Workout Tool​ that 
allows Academy members to turn any SHJ workout into a 4-8 week fully 
planned regime detailing exact weights to lift and including reverse & tradition 
pyramid training, straight sets, super sets, progressive overload and more. 

Deku Workout: Workout Schedule 


Monday​: Push Day Strength and Blowout Circuit 

Tuesday​: Calisthenics, Parkour and Blowout Circuit 

Wednesday​: Pull Day Strength and Blowout Circuit 

Thursday​: Calisthenics, Parkour and Blowout Circuit 


Friday​: Leg Day Strength and Blowout Circuit 

Saturday​: Optional Long Distance Run (3-5 miles) 

Sunday​: Rest Day 

Deku Workout Routine: Push Day Strength and Blowout 


Circuit 
Warm Up: 

5 Minute Walk 

10 Minutes of HIIT Sprints 

5 Minute Walk 

Compound Strength: 

Barbell Bench Press 

5×5 

Seated DB Overhead Press 

5×5 

Accessory: 

Close Grip Bench 

4×10,8,5,3 
Cable Front Raises 

3×10 each arm 

Cable Chest Flyes 

3×10 

Blowout Circuit: 

5 Rounds w/ 60 Second Break In Between Rounds: 

25 Kettlebell Swings 

20 One Arm DB Snatch (10 Each Arm) 

15 Push Ups 

10 Second Battle Ropes 

Deku Workout Routine: Calisthenics, Parkour and Blowout 


Circuit 
Warm Up: 

1 Mile Jog 

Calisthenics Warm Up: 

Push Ups 

3×25 
Air Squats 

3×20 

Dips 

3×15 

Pull Ups 

3×10 

Calisthenics Blowout: 

3 Rounds: 

20 Push Ups 

15 Triangle Push Ups 

20 Wide Push Ups 

10 Clap or Off The Ground Push Ups 

20 Second Straight Arm Plank 

5 Burpees 

Core Blast: 

3 Rounds: 

25 Sit Ups 
25 Lying Leg Raises 

25 Flutter Kicks 

25 Second Plank 

Parkour: 

Utilize basic training from A


​ cademy​ member F
​ elix’s Nightrunner Parkour 
Program​ (​Skip the Calisthenics Portion​) 

Deku Workout Routine: Pull Day Strength and Blowout Circuit 


Warm Up: 

5 Minute Walk 

10 Minutes of HIIT Sprints 

5 Minute Walk 

Compound Strength: 

Barbell Deadlift 

5×5 

Barbell Bent Over Rows 

5×5 

Accessory: 
Pulldown Machine (Hammer Strength) 

4×10,8,5,3 

Concentration Curls 

3×10 each arm 

Hammer Curls w/ Cable Rope 

3×10 

Blowout Circuit: 

5 Rounds w/ 60 Second Break In Between Rounds: 

25 One Arm KB Deadlift 

20 Bent Over DB Row (10 Each Arm) 

15 DB Lat Spreads 

10 Chin Ups 

Deku Workout Routine: Calisthenics, Parkour and Blowout 


Circuit 
Warm Up: 

1 Mile Jog 

Calisthenics Warm Up: 


Push Ups 

3×25 

Air Squats 

3×20 

Dips 

3×15 

Pull Ups 

3×10 

Calisthenics Blowout: 

3 Rounds: 

20 Mountain Climbers 

15 Dips 

20 Box Jumps 

10 Pull Ups 

20 Second Side Plank Each Side 

5 Jump Squats 

Core Blast: 
3 Rounds: 

25 Sit Ups w/ Twist 

26 Lying Leg Raises (13 each side) 

25 Flutter Kicks 

25 Second Plank 

Parkour: 

Utilize basic training from A


​ cademy​ member F
​ elix’s Nightrunner Parkour 
Program​ (​Skip the Calisthenics Portion​) 

Deku Workout Routine: Leg Day Strength and Blowout Circuit 


Warm Up: 

5 Minute Walk 

10 Minutes of HIIT Sprints 

5 Minute Walk 

Compound Strength: 

Back Squat 

5×5 

Leg Press 
4×10 

Accessory: 

Calf Raise on Leg press 

4×10 

Dip Machine Leg Pushdown 

3×10 each leg 

Glute Bridges w/ Barbell 

3×10 

Blowout Circuit: 

5 Rounds w/ 60 Second Break In Between Rounds: 

25 Cable Pullthroughs 

20 Weighted Lunges (10 Each Leg) 

15 Box Jumps 

10 Meter Farmers Carry 

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