The Lemillion Workout

Physique Breakdown

Height: 5'11" (181 cm)
Weight: 180 lbs (82 kg)

Mirio Togata, better known as Lemillion, stands out as one of U.A.'s most imposing and inspiring young heroes. His physique is athletic, broad, and muscular—visible biceps, thick legs, and a chest built for impact.

Every muscle has been built with intent: legs strong for powerful leaps and dashes, a core that stabilizes him through unpredictable Quirk use, and shoulders wide enough to throw devastating punches or absorb a hit from a villain’s attack.

Despite his mass, Mirio’s movements are fast, agile, and coordinated, thanks to years of martial arts, sprinting, and explosive athletic training.

Imagine the combined look of a college linebacker and a martial artist—Mirio is “wham” in every sense, never just average. His presence, smile, and confidence set the standard for what a true hero should be, inside and out.

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

Mirio’s size and strength are the direct result of fueling with precision and discipline.

• Protein Every Meal: Aim for 1–1.2g of protein per pound of bodyweight each day. Mirio relies on chicken, steak, fish, eggs, Greek yogurt, and high-protein snacks to feed and repair muscle after long hours of training and patrol.

• Caloric Surplus (Controlled): Eat 300–500 calories above maintenance, focusing on rice, oats, potatoes, fruit, olive oil, nuts, and whole grains. He builds muscle, not fluff.

• Nutrient Timing: Carbs and protein both before and after hard sessions (rice and eggs before, a shake and banana after) keep Mirio primed for strength and recovery.

• Micronutrient Focus: Plenty of veggies, greens, and fruits provide the vitamins, minerals, and fiber needed to support health, energy, and recovery.

Lean Out

Mirio is never slow or bulky—his muscle is always functional and ready for action.

• Slight Calorie Deficit: Drop 200–300 calories below maintenance. Keep meals based around lean protein, high-fiber carbs, and a big serving of vegetables. The goal is to reveal muscle, never lose it.

• Maintain Protein & Lifting: Even while cutting, Mirio keeps protein high and never drops the intensity in the gym. Muscle and strength are the foundation of hero work.

• Smart Cardio: Sprints, intervals, or agility drills two to three times a week keep Mirio explosive and his heart conditioned for battle.

Consistency & Lifestyle

Mirio’s edge is his routine and attitude—he never wavers from the basics.

• Meal Prep & Routine: Meals are prepped in advance—grilled chicken, boiled eggs, rice, and fruit on hand for quick refueling between classes, patrols, and workouts.

• Recovery & Sleep: Seven to eight hours of sleep every night, plus planned rest days. Mirio treats recovery as seriously as he does his toughest training days.

• Balance and Moderation: Lemillion isn’t afraid to enjoy a meal with friends or family, but always returns to disciplined eating. Consistency, not perfection, is what delivers real hero results.

Character Background

Mirio’s journey as a hero wasn’t built on natural talent alone. Born with a Quirk that was nearly impossible to master, he suffered countless failures, losing fights and being overlooked for years.

Rather than giving up, Mirio doubled down: he took up martial arts, built his body with strength and athleticism, and trained relentlessly to control Permeation.

As a member of the “Big Three” and the chosen intern of Sir Nighteye, Mirio learned to merge raw power with perfect timing. His style is a blend of explosive movement, classic grappling, and creative thinking—always pushing the limits of what’s possible.

Every scar and setback became another reason to get stronger. Now, Mirio stands as the example for all students: your circumstances don’t define you, your effort and spirit do.

He proves that the right mindset and relentless work will turn any weakness into a source of strength.

Abilities and Powers

Mirio’s Quirk, Permeation, lets him phase through solid objects, but with huge drawbacks—loss of vision, hearing, and spatial orientation.

He’s forced to move and fight almost blind, relying on body awareness, explosive power, and perfect muscle memory.

His combat is built on years of wrestling, striking, and high-speed movement. Mirio’s physique allows him to smash through opponents, deliver rapid-fire combinations, and recover instantly from awkward landings or hits.

His legs, grip, and core are his main engines, powering every dash, roll, and jump.

But Mirio’s greatest asset is adaptability. He changes tactics mid-fight, trusts his preparation, and never lets fear or doubt slow him down.

He’s not just strong or fast—he’s a creative, technical powerhouse, always three moves ahead in battle.

Training Influence: Lemillion’s training is a hybrid of heavy compound lifts (for size and strength), power-focused accessory work, classic bodybuilding, and hero-level athletic conditioning.

Every workout is about building real muscle, explosive movement, and practical durability—so you’re ready for anything, even if the ground disappears beneath your feet.

Disclaimer

Lemillion can phase through walls, but you can’t ignore gravity or injury. Warm up, train with intent, and use perfect form. Rest, hydrate, and listen to your body—progress is built over months, not days. Hero strength is about resilience and patience, not just going hard every time.

5-Day Workout Plan

(Powerbuilding & Athletic Conditioning)

This 5-day split is inspired by Mirio’s all-out training style. You’ll focus on heavy barbell lifts, classic muscle-building work, and hero-level agility and conditioning. Every day hits the basics hard, with accessory movements and finishers to mimic the explosive, multi-directional demands of Lemillion’s hero work.

Day 1: Push (Chest, Shoulders, Triceps)

Warmup Cardio
• 10 minutes incline treadmill or rowing
• Arm circles, shoulder mobility

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

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

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

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

Warmup Cardio
• 8 minutes rowing or cycling
• Band pull-aparts, scapular pull-ups

Compound Exercises
• Weighted Pull-Ups – 4×8
• Barbell Row – 4×10
• One-Arm Dumbbell Row – 3×10 each arm

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

Optional Finisher
• Chin-Ups – 2×AMRAP

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

Warmup Cardio
• 10 minutes brisk walk or stair climb
• Dynamic leg swings, glute activation

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

Explosive Finisher
• Box Jumps – 3×10

Day 4: Upper Body Athletic Power

Warmup Cardio
• 8 minutes ski erg or jump rope
• Arm swings, band work

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
• Hammer Curls – 3×12

Optional Finisher
• Battle Rope Slams – 2×30 seconds

Day 5: Full Body Hero Conditioning

Warmup Cardio
• 10 minutes dynamic stretching, jogging
• Arm and leg swings

Compound Exercises
• Power Cleans or Kettlebell Swings – 4×8
• Push Press – 3×10

Accessory Movements
• Split Squat Jumps – 3×12
• Farmer’s Walk – 3×40 meters
• Med Ball Slams – 3×15
• Plank – 3×1 min

Athletic Finisher
• Sprint Intervals – 5×30 seconds ON, 1 min rest

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