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So you’ve made it this far now it’s time to put new acquired muscle to the test.

This part of the training will consist of weight training then circuits that will replicate the kind of movements Midoriya would have been performing to clear the beach.

So this routine will be the last 12 weeks of your 10 month journey.

So let’s get to it!

Chest and triceps:

Chest press/bench press 5,5,5,3,1

Two handed tricep extensions 4x10

Weighted push-ups 3x10

Weighted dips 3x12

Standing dumbbell flyes 2x8

Circuit: 3-4 sets of as many reps as possible

Tire flips

Sled push

Kettlebell push press

Medicine ball catch

Reverse crunches

Back and biceps:

Seated rows 5x10

Preacher curls 4x10

Weighted pull-ups 3x10

Weighted chin-ups 3x10

T-bar rows 4x8

Circuit: 3-4 x amrap

Man makers

Kettlebell deadlifts

Hanging leg raises

Box jumps

Kettlebell curls

Legs:

Hack squats 5x10

Calf raises 4x10

Leg press 3x15-20

Calf raises 3x15

Goblet squats 3x6-8

Circuit: 3-4 sets x amrap

One arm kettlebell clean and press

Kettlebell swings

Mountain climbers

Sled pull

Battle ropes

Shoulders:

Shoulder press 5x10

Dumbbell shrugs 4x10

Pike push-ups 3x8-12

Arnold press 3x12

Lat raises 3x8

Circuits: 3-4 sets x amrap

Tire flips

Man makers crunches

Crunches

Kettlebell carry

Chin-ups to leg raises

For those of you out there who want to push your limits here’s an additional 2 day calisthenics workout to incorporate into the routine above.

Workout: 2-3 sets amrap

Push-ups

Sissy squats

Ring back rows

Crunches

Mountain climbers

Dips

Lunges

Chin-ups

The diet for this part of the workout will require you to put yourself in a calorie deficit we want to strip any fat and excess water weight that may have been put on during this journey and we want you looking as ripped and aesthetic as possible.

I would aim for cutting back your calories over the first couple of week of this stage of the workout until you get just below your maintenance amout of calories.

This part is probably the hardest to get through because if your like me I love to eat big but the benefits are worth it and you’ve just got to keep telling yourself you can do it and you will get there and achieve the physique you’ve worked so hard to attain.

A big well done to anyone who makes it through this whole plan and I would love to see some before and after pics.