The Knuckle Duster Plan

Physique Breakdown

Height: 5'10" (178 cm)
Weight: 185 lbs (84 kg)

Knuckle Duster, real name Iwao Oguro, is a former pro hero turned street vigilante. His physique is rugged, thick, and built from years of real fighting. He has broad shoulders, strong arms, a barrel chest, and the rough, powerful build of a life-long brawler.

His body is covered in scars, and every muscle looks like it was carved through actual work: heavy bags, street fights, and endless push-ups, not just clean reps in a fancy gym. Knuckle Duster moves like a classic boxer, he’s always grounded, explosive, and ready to take a punch or throw one harder.

There’s no wasted bulk, just dense muscle and iron will, making him a true symbol of underground heroism and stubborn endurance.

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

Knuckle Duster doesn’t eat like a bodybuilder, he eats for strength and fuel.

• Protein Every Meal: Aim for at least 1g protein per pound of bodyweight. Simple sources: eggs, steak, chicken thighs, fish, beans, cottage cheese.

• Caloric Surplus (Real Food): 200 to 400 calories above maintenance, with big portions of rice, potatoes, bread, olive oil, and plenty of veggies. No junk bulking, just hearty meals and clean fuel.

• Nutrient Timing: Eats before training (rice and beef, or a peanut butter sandwich), and refuels after (milk, eggs, or a shake with oats). The goal is recovery, not perfection.

• Micronutrient Focus: Adds onions, spinach, garlic, and peppers for health, and keeps salt high to handle heavy sweat.

Lean Out

When it’s time to cut, Knuckle Duster keeps it simple.

• Slight Calorie Deficit: 200 to 300 calories below maintenance, focusing on filling foods and never skipping meals.

• Maintain Protein & Lifting: Protein always stays high, and training is just as tough, strength never drops, only fat.

• Smart Cardio: Two or three boxing or sprint sessions a week, short but intense, to cut down while keeping power.

Consistency & Lifestyle

Knuckle Duster’s real edge is consistency—he never backs down, and never skips the basics.

• Meal Prep & Routine: He cooks in bulk (stew, eggs, rice, sandwiches), keeps snacks handy, and always eats after late-night patrols. Never lets hunger or chaos break the streak.

• Recovery & Sleep: He may not sleep much, but takes rest seriously when he can. Ice, stretching, and lots of water help keep him in the fight, even when battered.

• Balance and Moderation: Knuckle Duster isn’t strict, but he is steady. He enjoys a drink or a cheat meal, but never lets bad habits take over. It’s about getting back up, every time.

Character Background

Iwao Oguro was once a pro hero with a Quirk, but after losing his powers and suffering personal tragedy, he reinvented himself as Knuckle Duster: a relentless, street-level vigilante fighting crime with nothing but his fists and stubborn willpower.

He rebuilt his body through sheer necessity, turning to boxing, calisthenics, and raw, real-world training. His nights were spent patrolling the city, sprinting rooftops, climbing fire escapes, and facing villains head-on—no gadgets, just experience and toughness.

His fighting style mixes classic boxing, wrestling, and rough street brawling. Every scar is a lesson, every bruise a reminder to get up and hit back harder.

For Knuckle Duster, strength is about survival, persistence, and protecting those who can’t protect themselves.

He proves that anyone, Quirk or no Quirk, can be a hero if they refuse to give up and put in the work.

Abilities and Powers

Knuckle Duster is Quirkless, but what he lacks in superpowers, he makes up for with relentless skill and fighting spirit. He’s a master of boxing, dirty fighting, and endurance, able to take hits that would floor most men and keep swinging back.

His training focuses on hard, high-volume calisthenics, boxing drills, and real-world conditioning: push-ups, pull-ups, sprints, and thousands of punches on the heavy bag.

His power comes from functional muscle and unbreakable grit, not flashy technique. He moves with the experience of a veteran, able to spot openings, slip punches, and counter with knockout power.

Knuckle Duster relies on iron will, street smarts, and the kind of stubbornness that turns scars into armor.

Training Influence: This plan is rooted in old-school boxing routines, functional calisthenics, and simple strength work.

Every session builds real-world power, muscular endurance, and a body that can keep fighting when others quit. It’s about toughness, consistency, and training for life, not just for looks.

Disclaimer

Knuckle Duster lives for the fight, but you are not a street vigilante. Always warm up, protect your joints, and respect your body’s limits. Focus on form, avoid burnout, and don’t train through real injuries. True strength is about coming back tomorrow, not just surviving today.

5-Day Workout Plan

(Boxing & Power-Calisthenics, built for street power, endurance, and real-life grit.)

This 5-day plan is inspired by Knuckle Duster’s hard-knock routine: a mix of classic boxing, bodyweight training, and practical strength.

Day 1: Boxing Power (Punching, Conditioning, Core)

Warmup Cardio
• 8 minutes jump rope or shadowboxing
• Arm circles, dynamic stretches

Main Training
• Heavy Bag Rounds: 5 x 3 minutes (mix jabs, crosses, hooks, and footwork)
• Push-Ups: 4 x 20
• Shadowboxing: 3 x 3 minutes (focus on defense and head movement)

Accessory Movements
• Hanging Knee Raises: 3 x 15
• Plank: 3 x 1 minute
• Mountain Climbers: 3 x 30 seconds

Finisher
• Speed Bag or Double-End Bag: 3 x 2 minutes

Day 2: Upper Body Strength & Endurance

Warmup Cardio
• 6 minutes brisk jog or air bike
• Band shoulder work

Main Training
• Pull-Ups: 4 x max reps
• Dips: 3 x 12
• Diamond Push-Ups: 3 x 15

Accessory Movements
• Inverted Rows: 3 x 12
• Pike Push-Ups: 3 x 10
• Forearm Plank: 3 x 1 minute

Finisher
• Farmer’s Carry: 4 x 30 seconds (use heavy dumbbells, buckets, or sandbags)

Day 3: Legs, Speed & Agility

Warmup Cardio
• 8 minutes jump rope or high knees
• Dynamic lunges

Main Training
• Bodyweight Squats: 4 x 20
• Bulgarian Split Squats: 3 x 12 each leg
• Walking Lunges: 3 x 15 each leg

Accessory Movements
• Box Jumps: 3 x 10
• Calf Raises: 4 x 20
• Wall Sit: 2 x 1 minute

Finisher
• Sprint Intervals: 6 x 40 meters (walk back rest)

Day 4: Boxing Skills & Cardio

Warmup Cardio
• 8 minutes shadowboxing or jump rope
• Arm swings

Main Training
• Mitt Work or Partner Drills: 4 x 3 minutes
• Heavy Bag Power Punches: 3 x 2 minutes (throw hard combos)
• Defensive Drills: 3 x 2 minutes (slips, rolls, pivots)

Accessory Movements
• Push-Ups: 3 x 20
• Sit-Ups: 3 x 20
• Bear Crawls: 3 x 30 seconds

Finisher
• Burpees: 3 x 12

Day 5: Full Body Strength & Grit

Warmup Cardio
• 6 minutes jogging or shadowboxing
• Dynamic stretches

Main Training
• Pull-Ups: 3 x max reps
• Push-Ups: 3 x 20
• Lunges: 3 x 15 each leg
• Hanging Leg Raises: 3 x 10

Accessory Movements
• Supermans: 3 x 15
• Plank: 3 x 1 minute
• Towel Grip Dead Hang: 2 x 40 seconds

Finisher
• Heavy Bag Burnout: 3 x 1 minute (punch non-stop with good form)

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