The ENDEAVOR Workout

Physique Breakdown

Height: 6’5” (1.95 m)
Weight: 253 lbs (115 kg)

Endeavor, known to the world as Enji Todoroki, stands as the living embodiment of overwhelming force and fiery determination. His frame is massive and chiseled, with every muscle group developed to its absolute potential—broad chest, mountainous shoulders, powerful arms, and a core carved from relentless labor.

Endeavor’s presence commands respect and even a little fear, radiating intensity whether in his hero uniform or a simple tracksuit. He is not just big for the sake of size, his entire physique is built to endure explosive movement, withstand brutal combat, and generate unstoppable power.

Picture a heavyweight strongman, an elite martial artist, and a champion sprinter all in one—the result is the body of a man who will let nothing stop him from reaching the top.

Nutrition

Even a superhero can’t out train a bad diet! Be sure to eat properly to get the physique you’re looking for!

Build Mass

Endeavor’s diet is as calculated and unwavering as his training, because true strength is forged first in the kitchen.

• Protein Every Meal: Hit at least 1–1.2g protein per pound of bodyweight, spread over 4–6 meals each day. Endeavor’s recovery demands steak, chicken, eggs, fish, Greek yogurt, and even occasional protein shakes. Every meal must build, repair, and fuel, leaving nothing to chance.

• Caloric Surplus (Aggressive): Endeavor eats 500–700 calories above maintenance, focusing on rice, oats, potatoes, whole-grain bread, nuts, and olive oil. His approach is never reckless bulking, but a systematic build-up of clean mass for explosive power and durability.

• Nutrient Timing: Pre- and post-workout nutrition are non-negotiable. Rice and beef or sweet potatoes and eggs before a session, and a banana with a shake or cottage cheese after, speed up recovery and refill every resource. Endeavor treats every meal like fuel for a new battle.

• Micronutrient Focus: Red peppers, leafy greens, beans, and a little salt ensure he gets the minerals and antioxidants needed to survive high-output hero work. Endeavor leaves no weakness in his foundation.

Lean Out

When it’s time to cut, Endeavor sharpens himself like a blade

• Slight Calorie Deficit: He drops just 250–400 calories below maintenance, cutting nothing but what slows him down. Plates stay full of lean protein, veggies, and slow-digesting carbs.

• Maintain Protein & Lifting: High protein intake and heavy training remain—muscle is non-negotiable. Endeavor shreds fat, but his strength remains unbroken.

• Smart Cardio: Cardio is a tool, not a punishment: two or three sessions of sprints, heavy bag intervals, or high-intensity circuits every week. These sharpen his conditioning and burn fat, never muscle.

Consistency & Lifestyle

Endeavor’s greatest power isn’t his flames—it’s his relentless routine, built over years of sacrifice.

• Meal Prep & Routine: He preps everything in bulk, from grilled steak and rice to boiled eggs and vegetables. Protein bars and trail mix are always on hand for emergencies. Every meal and snack is part of a plan—nothing is left to chance, and discipline rules every decision.

• Recovery & Sleep: Sleep is sacred—eight hours minimum every night. Endeavor knows that real progress, from muscle to mind, only happens when recovery is prioritized.

• Balance and Moderation: Even a Pro Hero shares meals with family or celebrates, but Endeavor’s habits are never swayed by one night out. Every day, he proves that pride and progress are the result of hundreds of small choices—master your routine, and you master your destiny.

Character Background

Endeavor’s journey began with a single, unbreakable ambition: to become the Number One Hero, surpassing even All Might. Born with a powerful Quirk and even more powerful drive, Enji Todoroki set out to forge his legacy, building his body and mind through decades of unrelenting training and constant self-improvement.

He subjected himself to brutal lifting sessions, endless combat drills, sprint intervals, and unforgiving self-analysis—treating every day as a challenge to be better, faster, stronger, and more cunning than yesterday.

But Endeavor’s rise came at great cost. His intensity sometimes burned those closest to him, and only later did he learn that true strength is not just the power to defeat villains, but the courage to face your own flaws and change.

Now, as Number One, he trains not just for himself but for a new purpose: to lead by example, protect those who follow, and atone for his past. Every rep, every meal, every decision is about building not only his body, but his legacy.

Endeavor’s story is about more than power—it’s about growth, redemption, and never letting go of the will to rise higher, no matter the odds.

Abilities and Powers

Endeavor’s Quirk, Hellflame, lets him generate and control searing fire at will, shaping it into weapons, shields, or overwhelming blasts. This requires not just raw strength but a body that can withstand incredible heat and output it for extended battles.

His training has built a physique that can punch through concrete, leap into the thick of battle, and keep fighting after most heroes would collapse.

Endeavor combines old-school muscle with modern athleticism: he throws titanic punches, charges through debris, and endures pain that would end lesser men.

His attacks are explosive and sustained, and his stamina is the product of years of heavy lifting, circuits, sprints, and bodyweight drills—always layered with intense heat training.

What sets Endeavor apart is not just his firepower, but his indomitable will. He adapts, overcomes setbacks, and never gives up, no matter the pain or the pressure.

His body is tough, but his spirit is tougher—a living symbol of how focus and resilience can turn potential into legend.

Training Influence: Endeavor’s training is built on a classic push/pull/legs split with heavy, high-volume lifting, lots of isolation detail, and relentless conditioning. Each session is an all-out assault on weakness, demanding perfect effort and absolute focus.

To train like Endeavor is to attack your limits, leave no muscle untouched, and grind through every obstacle until your flames burn brighter than everyone else’s.

Disclaimer

Endeavor may charge into burning buildings, but you are not flameproof, nor built to withstand superhuman punishment. Warm up, train smart, and listen to your body. Prioritize hydration, mobility, and sleep—there are no shortcuts to greatness. Progress is forged from consistency, sacrifice, and a willingness to push past your comfort zone. Be patient, stay focused, and remember: discipline is the real Quirk.

5-Day Workout Plan

(Push/Pull/Legs & Conditioning)

This 5-day program channels Endeavor’s own approach—classic compound lifts, high-volume accessory work, and aggressive conditioning. The split is designed to hit every muscle group hard, train your engine as much as your strength, and never leave a weakness behind.

Day 1: Push (Chest, Shoulders, Triceps)

Warmup Cardio
• 10 minutes incline treadmill or rower
• Arm circles, band pull-aparts, light push-ups

Compound Exercises
• Barbell Bench Press – 4×8
• Standing Overhead Barbell Press – 4×8
• Weighted Dips – 3×10

Accessory Movements
• Incline Dumbbell Fly – 3×12
• Cable Lateral Raise – 3×15
• Rope Triceps Extension – 3×12

Optional Finisher
• Push-Ups – 2×AMRAP (as many reps as possible to finish with fire)

Day 2: Pull (Back, Rear Delts, Biceps)

Warmup Cardio
• 8 minutes jump rope or cycling
• Band pull-aparts, scapular pull-ups, light rows

Compound Exercises
• Weighted Pull-Ups – 4×8
• Barbell Row – 4×10
• Chest Supported Row – 3×10

Accessory Movements
• Seated Cable Row – 3×12
• Face Pulls – 3×15
• EZ Bar Curl – 3×12

Optional Finisher
• Inverted Rows – 2×AMRAP (push the limits of your grip and back)

Day 3: Legs (Quads, Glutes, Hamstrings, Calves)

Warmup Cardio
• 10 minutes brisk incline walk or stair climber
• Leg swings, glute activation, bodyweight squats

Compound Exercises
• Barbell Back Squat – 4×8
• Romanian Deadlift – 4×10
• Leg Press – 3×12

Accessory Movements
• Walking Lunges – 3×15
• Seated Calf Raise – 4×15
• Leg Extension – 3×15

Optional Finisher
• Jump Squats – 2×15 (finish your leg day with explosive power)

Day 4: Upper Body Power & Core

Warmup Cardio
• 8 minutes rowing or assault bike
• Band shoulder work, dynamic arm swings

Compound Exercises
• Incline Bench Press – 3×10
• Pull-Ups – 3×AMRAP

Accessory Movements
• Arnold Press – 3×10
• Dumbbell Row – 3×12
• Rope Face Pulls – 3×15
• Hanging Knee Raises – 3×12
• Russian Twists – 3×20

Optional Finisher
• Battle Rope Slams – 2×30 sec (burn out your upper body, Endeavor style)

Day 5: Conditioning & Lower Body Power

Warmup Cardio
• 10 minutes dynamic warm-up and jogging
• Leg swings, hip openers, light plyometrics

Compound Exercises
• Front Squat – 4×8
• Deadlift – 3×8

Accessory Movements
• Bulgarian Split Squat – 3×10 each leg
• Standing Calf Raise – 4×15
• Plank – 3×1 min

Conditioning Finisher
• Sled Pushes or Heavy Farmer’s Walk – 4×30 seconds (or substitute with a loaded carry or stair sprints)
• OR 1 mile run FOR TIME (test your hero heart)

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