Goku Workout Routine: Train to Become a Legendary Super Saiyan (2024)

Last updated on February 4th, 2023 at 03:36 pm

The Goku Workout is finally here.

Long awaited, but here.

We already have a Saiyan Path in our Academy, which happens to be my personal favorite path, BUT, it’s time for the rest of The SHJ Army to get some Saiyan routines as well.

Yes, that was plural on purpose.

We’re going to see multiple saiyans. Maybe not all this week, but we’ll get to them, I promise.

Let’s start with the strongest of them all.

Goku Stats:

Height:5’7-5’9

Weight:185-200 lbs (listed 137 lbs. canon)

Real Name: Kakarot

Powers: Yes

Goku actually isn’t that tall.

He’d be considered in the shorter range among celebs we’ve seen on SHJ.

Wolverineholds the shortest spot among comic characters we’ve seen at 5’3, but Damian Wayne is only an inch taller.One Punch Manfalls next on the list at 5’9 – withSpider-Man,Daredevil, andGreen Arrowcoming in around 5’11 andBeastjoining them.

Just above them areAquamanandPunisherstanding only an inch or so taller.

We’ve hadSupermanat 6’3, andCaptain America,ScorpionandBatmanat 6’2, withThorandCyborgtowering over them at 6’6,Thanosright there with them at 6’7, andDeathstrokeright below at 6’5.

And, of course,Hulkis up there with Thor, Kratos, Thanos and Cyborg, and sometimes even portrayed much taller.

Yeah, that means All Might is the tallest at 7’2, only sometimes surpassed by The Hulk!

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

Goku Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking outThe Nutrition Pillarson the site, but I’ll break down some more information for you guys as well.

Guys like Hugh Jackman and Terry Crews utilizeintermittent fastingdaily, and I also use it myself in conjunction withcyclical ketosis.

That being said, I also recommend tracking and paying attention toprotein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why ourAcademyutilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!

Oh, and if you’re down withcalorie countinginstead, that’s always an option as well. It’s just important tobe awareof specific rules and precision while counting.

Goku Workout Routine Research

Time for “the fun part”.

I say it every time, get over it!

This is the part where I get to break down the characters, in this case Goku’s, abilities and powers so that we know why and how we’re going to be making the routine the way we are.

So we don’t really need to go into background story for Goku, but it is important to know he is a Saiyan from Planet Vegeta. Hence why he is capable of becoming Super Saiyan (aka, he’s not human).

But, let’s discuss some of his other powers and abilities:

• Superhuman strength– Even as a child, he was able to move boulders weighing several tons after training with Master Roshi. As a Great Ape, he was able to destroy entire buildings with his fists. And throughout Dragon Ball Z and Super he has continued to train, suggesting his physical strength has improved drastically over time. He was also able to create shockwaves across an entire universe as a Super Saiyan God.
• Energy manipulation: Goku has the ability to manipulate his ki to utilize various techniques. This started out early on when Goku learned the Kamehameha after seeing Master Roshi perform one to extinguish a flaming mountain. Since then, he has learned various other techniques from others, like the Spirit Bomb, which absorbs energy from its surroundings to form a ball of ki, from King Kai, the Evil Containment Wave, which can trap a victim in a container, from Roshi, and Hakai, which completely erases an opponent from existence, which he learned after seeing Beerus use the technique.
• Super speed:Along with many of the other fighters in Dragon Ball Super, Goku is a faster-than-light-speed martial artist. His fighting movements render him faster than the human eye can register. Considering Dyspo was stated to be FTL, it can be assumed Goku is similarly fast, or at least has high reaction times capable of keeping up with such movements. Even at the start of Dragon Ball, he was able to dodge bullets from a small handgun, though it is unclear how he did this with a power level of 10.
• Flight:By manipulating his ki, Goku can fly, potentially at FTL speeds.
• Portal creation:Though never shown, Goku should be capable of generating portals by shouting, a feat that has been performed by many relatively weak characters in the Dragon Ball metaseries, like Gotenks and Super Buu.
• Telepathy:Goku is able to both read minds and project his thoughts to others. It is uncertain who taught it to him.
• Teleportation:With Instant Transmission, which Goku learned from the Yardrats, he can travel across entire universes by locking on to power readings.
• Regeneration:Goku has demonstrated superhuman healing throughout the metaseries, including when his heart somehow restarted after it was stopped by King Piccolo. However, it wasn’t until Battle of the Gods when we directly saw regeneration thanks to the Super Saiyan God transformation, with Beerus plunging his fist into SSJG Goku’s abdomen, and the injury completely disappeared a few seconds later, with no scar tissue.
• Superhuman durability:Goku’s durability has increased rapidly throughout the series. Since Dragon Ball, he has managed to endure physical and energy attacks from increasingly powerful opponents, and was even able to withstand the erosive force of a small amount of God of Destruction energy for several seconds.
• Instinctive reaction:Using Ultra Instinct, Goku can defend and attack without requiring conscious thought.
• Transformation:Starting off with the Great Ape transformation, Goku has been able to change his form to increase his battle power. During the Frieza Saga he obtained Super Saiyan. Between the Cell and Buu Sagas, he reached Super Saiyan 2 and 3. During Battle of the Gods he reached Super Saiyan God, later obtaining Super Saiyan Blue sometime between then and before the Golden Frieza Saga. In the Tournament of Power, he reached Ultra Instinct Omen, which allowed him to dodge and defend against attacks without conscious thought, and finally achieved Completed Ultra Instinct, allowing him to use both the offensive and defensive aspects of the form.

I mean, that’s a lot.

I’m sorry if I blew you out of the water with this content, but I was reading and reading and I was just loving all of it, so I wanted to share it all as well.

Thank you to this Quora response for all the information.

I’m going to tell yo right now, we’re not going to be able to train to unlock a lot of these things.

BUT, that’s okay, we can still train for strength, durability, and speed.

And that’s what we’re going to do.

Get ready.

The Goku Workout

Training Volume:

6 days per week

Explanation:

We’re going to have 4 days of typical weight lifting and then 2 days made up of calisthenics and cardio.

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Day One: Goku Chest and Triceps

Warm Up:

Stretch

Jog 800m

Workout:

Bench Press

4×12

Tricep Overhead Extension

4×12

Incline Bench Press

4×12

Tricep Pushdowns

4×12

Dips

4×25

Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders

10 Thrusters

5 Box Jumps

Day Two: Hyperbolic Time Chamber

Warm Up:

Stretch

Cardio:

30-60 min of varied cardio

Calisthenics:

200 Air Squats

150 Sit Ups

150 Push Ups

100 Dips

100 Lunges

75 Pull Ups

75 Leg Raises

Day Three: Goku Back and Biceps

Warm Up:

Stretch

Jog 800m

Workout:

Deadlift

4×12

Bicep Curls

4×12

Lateral Pulldowns

4×12

Cable Rows

4×12

Chin Ups

4×25

Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders

10 Thrusters

5 Box Jumps

Day Four: Hyperbolic Time Chamber

Warm Up:

Stretch

Cardio:

30-60 min of varied cardio

Calisthenics:

200 Air Squats

150 Sit Ups

150 Push Ups

100 Dips

100 Lunges

75 Pull Ups

75 Leg Raises

Day Five: Goku Shoulders and Traps

Warm Up:

Stretch

Jog 800m

Workout:

Military Press

4×12

Dumbbell Shrugs

4×12

Dumbbell Front Raises

4×12

One Arm Dumbbell Snatches

4×12

Push Ups

4×25

Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders

10 Thrusters

5 Box Jumps

Day Six: Goku Rest and Rice

Rest Day.

Eat some rice and protein.

Have fun.

Day Seven: Goku Legs and Calves

Warm Up:

Stretch

Jog 800m

Workout:

Squats

4×12

Calf Raises

4×12

Leg Press

4×12

Hamstring Curls

4×12

Weighted Step Ups

4×12

Goku Circuit:

4 Rounds for Time:

400m jog

25 Plank to Push Ups

20 Clean and Press

15 Double Unders

10 Thrusters

5 Box Jumps