KATSUKI BAKUGO
WORKOUT ROUTINE
Bonus PDF File
By: Mike Romaine
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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
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KATSUKI BAKUGO
WORKOUT ROUTINE
Training Volume:
5-6 days per week
Explanation:
This routine revolves around building strength 4 days of the week and then
Parkour training another 1-2 days per week to make yourself as versatile as
Bakugo. The main portion will come to replicate his enhanced strength, but
the cardio and calisthenics from the Parkour training will definitely help to
lean you out like Bakugo as well.
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.
Katsuki Bakugo Workout: Sample Workout Schedule
Monday: Chest and Triceps [Bench Press]
Tuesday: Back and Biceps [Deadlifts]
Wednesday: Calisthenics and Parkour Training
Thursday: Shoulders and Traps [Overhead Press]
Friday: Legs and Calves [Squats]
Saturday: Calisthenics and Parkour Training
Sunday: Rest Day
Katsuki Bakugo Workout: Chest and Triceps [Bench Press]
Warm Up:
5-15 Minute Jog
Main Compound Lift:
Bench Press (Barbell)
5×12-10-8-5-3
Accessory Work:
Incline (DB or BB) Dumbbell Press
4×10
Tricep Overhead Extension
4×10
Dumbbell Chest Flyes
4×10
Tricep Cable Pushdown
4×10
3 Round Blowout Circuit:
10 Standing Incline DB Chest Flyes (Both Arms Same Time)
10 DB Kickbacks (Each Arm)
Dips To Failure
Katsuki Bakugo Workout: Back and Biceps [Deadlift]
Warm Up:
5-15 Minute Jog
Main Compound Lift:
Deadlifts (Barbell)
5×12-10-8-5-3
Accessory Work:
Barbell Bent Over Rows
4×10
Preacher Curls
4×10
Lateral Pulldowns
4×10
Hammer Curls (Alternating DB)
4×10
3 Round Blowout Circuit:
10 Cable Straight Arm Pulldown
10 EZ Bar Curls
Chin Ups To Failure
Katsuki Bakugo Workout: Calisthenics and Parkour
For this section of the workout we’re going to be utilizing T
he Nightrunner
Parkour training that was a collab between A
cademy member Felix and
myself.
This is the calisthenics portion:
75 Pull Ups
75 Hanging Leg Raises
100 Dips
100 Lunges
100 Sit Ups
150 Push Ups
150 Air Squats
**These can be broken down into any number of sets/reps that are needed to
complete the overall count.**
The rest of the training can be found here.
Katsuki Bakugo Workout: Shoulder and Traps [Overhead
Press]
Warm Up:
5-15 Minute Jog
Main Compound Lift:
Overhead Press (Standing Barbell)
5×12-10-8-5-3
Accessory Work:
Barbell Shrugs
4×10
Barbell Power Cleans
4×10
Dumbbell Alternating Front Raises
4×10
Dumbbell Shrugs
4×10
3 Round Blowout Circuit:
10 Upright Rows
10 Kettlebell Swings
10 Plank to Push Ups
Katsuki Bakugo Workout: Legs and Calves [Back Squat]
Warm Up:
5-15 Minute Jog
Main Compound Lift:
Back Squats
5×12-10-8-5-3
Accessory Work:
Leg Press
4×10
Calf Raises on Leg Press
4×10
Hamstring Kickbacks or Curls
4×10
Quad/Leg Extension Machine
4×10
3 Round Blowout Circuit:
10 DB Weighted Lunges (Each Leg)
10 DB Weighted Bulgarian Split Squats (Each Leg)
Box Jumps to Failure
