The Roronoa Zoro Workout

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This might very well be our first ever guest workout, here on BaGC, which is awesome!  This is the EXACT workout program that Marshal Ashlin made up to see through his vision of becoming Roronoa Zoro.  When initially getting in shape, Marshal followed the Link workout program.  After reaching this point and resolving to become Zoro, he switched over to the Ike workout program.  Slowly he modified and morphed the Ike workout into this tailor-made beast of a program.


This is a heavy duty workout.  This is not for a novice, if you are just starting out, do what Marshal did and start with the Link workout or the Ike workout.  This workout is also not necessarily optimized for weight loss or gain, muscle loss or gain, or doing anything specifically other than becoming Zoro!  You will NEED to be careful, pace yourself, rest, and eat well while on this program!

Before we get to the workout itself, we’ve got the usual set up:

General Nutrition Info:

Lose Weight, Burn Fat:

Build Muscle, Bulk Up:

Before and After Workout Programs:

Heavy Strength:

Style: Station –  Perform all sets of an exercise before moving on to the next exercise.  Rest 1-3 minutes between sets.

AMRAP = As Many Repetitions As Possible.  Do any AMRAP exercise until you can’t do any more reps.  That’s one set.

Workout 1:
5xAMRAP Dumbbell Bench presses
5xAMRAP Dumbbell Rows
5xAMRAP Incline Dumbbell Bench Press
5xAMRAP Overhead Dumbbell Presses

Workout 2:

3xAMRAP Pushups
3xAMRAP Hindu Squats
2.5 mile run
100 Leg lifts
100 Situps
100 Bicycle crunches
100 Sledgehammer swings on tire

Workout 3:

5xAMRAP Pull Ups
5 Handstand Holds (as long as possible, on a wall if need be)
5xAMRAP Handstand Push Up Negatives

Heavy Strength Notes:

Yes, there are three workouts, here.  Yes, it’s a little crazy.  Basically, this is Marshal’s morning/afternoon/evening protocol.  AMRAP stuff means you’re REALLY going to be taxing your muscles and joints, so pay attention to any overuse injuries.  Your weight should be heavy enough that you’re not cranking out 20+ reps every time with the dumbbells.  Everything else is pretty standard, just be prepared to be FATIGUED.  Work up to it!

Light Strength:

Workout 1:
3xAMRAP Push Ups
3xAMRAP Hindu Squats
2.5 mile run
100 Leg lifts
100 Situps
100 Bicycle crunches

Workout 2:

5xAMRAP Dumbbell Lateral Raises
5xAMRAP Dumbbell Front Raises

Light Strength Notes:

Only two workouts on light strength days, again, split into a morning/evening divide.  Mostly bodyweight stuff, but with the dumbbell stuff, again, pay attention to your body.  Use a weight heavy enough that you’re not cranking out 20+ reps on each set.


Day 1: Light
Day 2: Heavy
Day 3: Rest
Day 4: Heavy
Day 5: Light
Day 6: Heavy
Day 7: Rest

Schedule Notes:

Rest is super, super important with a program like this.  If you’re not getting a full night’s sleep every night, you WILL run out of juice, and you WILL potentially injure yourself.  Take it slow, work up to this schedule, and make sure you don’t hurt yourself!

That’s it for our time with Marshal and Zoro!  We’ll probably see Marshal again in the future, but for now, if you’d like to keep up with his journey, follow his personal (@mdashlin) and cosplay (@dragonfly_cosplay) accounts on Instagram!  Also, stop in and hang with us in RPG FitGroup!

The Best Dan Wallace

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5 thoughts on “The Roronoa Zoro Workout

  1. Zach says:

    I know there’s an official thing, but I couldn’t find it or find how to find it. I wanted to suggest Danny Phantom as a character.

    • Shay says:

      And, can I get a body like Solid Snake with the Solid Snake Workout? I mean, it’s only push ups, pull ups, sit-ups, and squats, and Snake has a great physique!

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