Goku Dumbbell Workout: Train Like a Super Saiyan
🐲 Train like Earth’s Strongest Warrior.
Download the free Action Hero Starter Pack and start training like a legend.
Inside, you’ll find anime-inspired minimalist workouts that channel explosive power, speed, and grit using simple tools like calisthenics, jump rope, dumbbells, and more.
No frills. No filler. Just the raw intensity of a Saiyan in training.
Goku doesn’t need a gym. He trains on cliffsides, in gravity chambers, and with the bare essentials. This dumbbell-only program strips things down to what matters: full-body strength, explosive movement, and nonstop endurance.
With nothing but a pair of dumbbells, you’ll power through three full-body workouts that simulate the raw intensity of Goku’s daily grind. No machines. No shortcuts. Just relentless progression — the Saiyan way.
Want the Full Goku Workout Plan?
This is just one path to unlocking Goku-level strength.
If you want the complete training system — including calisthenics, kettlebell conditioning, jump rope, and more — check out the full article:
Goku Workout Plan: Train Like a Saiyan Warrior
3-Day Goku Dumbbell Workout (Full Body Style)
Instructions:
Use moderate-to-heavy dumbbells (based on your level)
Rest 60–90 seconds between sets
Focus on power, control, and clean form
Optional: Add light cardio or jump rope on off days
Day 1: Saiyan Strength Foundation
Warm-up:
Arm swings + inchworms – 2x10
1-minute light dumbbell halos
Workout:
Dumbbell Push Press – 4x8
Dumbbell Goblet Squat to Curl – 4x10
Dumbbell Renegade Rows – 3x10
Dumbbell Russian Twists – 3x20
Dumbbell March Carry – 3x30s marches
Day 2: Power & Agility
Warm-up:
Jumping jacks – 30s
Dumbbell swings – 1 minute (light)
Workout:
Dumbbell Power Snatch (alt. arms) – 4x6 per side
Dumbbell Thrusters – 3x12
Dumbbell Bent Over Rows – 4x10
Dumbbell Woodchoppers – 3x12 per side
Dumbbell High Pulls – 3x15
Day 3: Battle-Ready Burnout
Warm-up:
Bodyweight squats – 20 reps
Dumbbell dead swings – 2x10
Workout:
Dumbbell Clean to Reverse Lunge – 3x6 per leg
Dumbbell Floor Press – 3x12
Dumbbell Swing to Curl – 3x15
Dumbbell Plank Drag – 3x10 per side
1-Minute Saiyan Complex (3 rounds):
3 Squat Cleans
3 Push Presses
3 Renegade Rows
Conclusion: Tap Into Saiyan Potential
Goku's strength didn’t come from fancy machines — it came from relentless drive, creative training, and showing up day after day. This dumbbell-only routine is your chance to tap into that same warrior mindset. Whether you're chasing your first transformation or pushing toward elite performance, the path is the same: simplify, focus, and level up.
