About The Hero Program
A free, independent planner and tracker for the 100/100/100 + 10km challenge.
Why this exists
The daily routine of 100 push-ups, 100 sit-ups, 100 squats and a 10km run, the Saitama workout from One Punch Man, is one of the most famous fitness challenges online. Most people who try it quit within a couple of weeks, usually because they start at the full routine and get sore or hurt.
The Hero Program was built to fix that: start from what you can really do today, build up gradually, and rest enough to keep going. It's made by an independent developer who wanted a realistic way to take on the challenge.
How plans are calculated
Your plan ramps from your starting numbers to 100/100/100 + 10km on an ease-in curve: small weekly increases early, while your joints, tendons and technique adapt, and larger ones later. Every week has five full days, one active-recovery day at about half the targets, and one full rest day. Rest days never break your streak. You can see the exact formula on the plan generator.
Our approach to safety
- Plans start at your level, never at 100.
- Recovery is built in, not optional.
- Our guides cite their sources and are reviewed when we update them.
- Nothing here is medical advice. Check with a healthcare professional before starting a demanding exercise program, and stop if you feel pain.
Free, and how it's funded
The app is free. It's supported by a small number of ads and clearly labelled affiliate links, never on the workout logging screen. See the Privacy Policy for how data and cookies are handled.
Not affiliated with One Punch Man
The Hero Program is an independent fitness app. It is not affiliated with or endorsed by the creators or publishers of One Punch Man. The series is mentioned only to describe the workout.
Get in touch
Found a bug, have an idea, or spotted an error in a guide? Send us a message.