· By Angie Mok
Why the One Punch Man workout doesn't actually work
Table of contents
TL;DR
- The One Punch Man workout (100 push-ups, 100 sit-ups, 100 squats, 10km run, daily) trains your front body and legs, twice
- Zero pulling movements means your back gets nothing
- Sit-ups mostly work your hip flexors, not your abs
- Fixed numbers don't scale to your actual fitness level
- Better version: same daily discipline, fix the exercise selection
What this is for
You've seen the One Punch Man workout. Maybe you've tried it. This breaks down what it actually trains, what it skips, and what to do instead if you want real results without the cartoon math.
What the routine actually trains
One Punch Man workout: 100 push-ups train your chest, shoulders, and triceps. 100 squats train your legs. 10km of running also trains your legs, with a cardio focus. That's three exercises covering two muscle groups, twice.
Sit-ups are the weak link. Your abs only work in the first part of the sit-up. After that, your hip flexors pull you the rest of the way up.
[citation: McGill, S.M., Journal of Biomechanics, 1995]
Do 100 a day and you're mostly training your hip flexors while compressing your spine on repeat.
The problem nobody talks about
Count the pulling exercises in this routine. There are none.
Lats, rhomboids, traps, rear delts — completely untrained. Do this routine long enough and your shoulders round forward. Your posture follows.
There's also the running volume. Your muscles recover fast. Your tendons and ligaments adapt slowly.
[citation: Magnusson, S.P. et al., Nature Reviews Rheumatology, 2010]
10km daily before your body is ready for that load is how people end up injured, not stronger.
The fix
Keep the daily discipline. Fix what you're training.
- Add pulling. Body rows or Australian pull-ups, every day. This is the missing half of the routine.
- Replace sit-ups. Dead bugs, hollow body holds, or hanging knee raises train your core without grinding your spine.
- Scale the running. Start at 3-5km. Build up before adding volume.
- Scale the reps. If 100 push-ups is too easy, move to archer push-ups. Too hard, use an incline. Match the difficulty to you, not to a fictional character.
Common mistakes
- Doing the routine exactly as written without adjusting for your level
- Ignoring the back completely because the routine doesn't include it
- Jumping straight to 10km running without building up distance first
- Treating sit-ups as ab training when they're mostly hip flexor work
If you want to focus on calisthenics basic skills. Check out Calisthenics Playbook for Push Pull Squat. A beginner-friendly workout guide that helps you build muscle, master bodyweight moves, and improve your physique while staying lean.
Does the One Punch Man workout build real strength?
For push-ups and squats, yes, if the reps still challenge you. For overall balanced strength, no — it skips your entire back.
Are sit-ups bad for everyone?
Not in moderation. The issue is doing 100 daily, which overloads your spine and hip flexors instead of your abs.
Can I still run daily?
Yes, once your tendons adapt. Start lower than 10km and build up gradually.
What should I add to fix the routine?
Pulling movements. Without them, you're training half a body.
The discipline part of this routine is solid. The programming isn't. Fix the exercise selection, scale it to your level, and you'll get further than 100 days of cartoon math ever will.
Reference
- McGill, S.M. (1995). Electromyographic activity of the abdominal and low back musculature. Journal of Biomechanics.
- Magnusson, S.P. et al. (2010). The pathogenesis and treatment of tendinopathy. Nature Reviews Rheumatology.
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