Goku Workout Routine: Train like A Saiyan warrior in Real Life
In this segment of the anime training series, we are covering Dragon Ball's very own Son Goku!
By the end, we will provide a workout plan to get you jacked and skilled like Earth's mightiest Saiyan.
Goku Physique Ranking
Over at Superhero Flex, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Goku's physique is placed in the Tier 1 rank.
We are actually going to hook y'all up with a DBZ Super Saiyan 1 workout sometime in the future, so we decided to give you all the DragonBall Super version of Goku in his base form instead - so the physique ranking is strictly based on the source material from the Anime/Manga.
Goku isn't as jacked as he was in the previous series, making his physique more realistically achievable than ever!
His physique is more directly affected by his performance, which is being a martial artist, being strong and ripped like a combat fighter would be!
And while being more on the leaner end may depend more on where your genetics are, I wouldn't necessarily deem it a Tier 2, only because anyone can get lean and build muscle!
Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake,Sonic the Hedgehog, TMNT, Imai Cosmo, Nightwing and Leon Kennedy.
Goku Physical Feats and Stats
Regarding physique, Goku's height is around 5'9" (175 cm), and his weight fluctuates due to his Saiyan nature. Still, it's generally between 137-176 lbs (62-80 kg).
Let's take a look at some of Goku's abilities so we know how to create a workout plan inspired by him!
Here is what we know according to the Goku Wiki:
Physical Abilities
As a Saiyan, Goku possesses a vast array of superhuman physical attributes, which he has trained to God-like levels through years of rigorous training.
Superhuman Strength: As a Saiyan, Goku possesses immense physical strength, far more advanced than that of any human being, and most alien races. He is strong enough to effortlessly break all Earthling-made materials or weapons, move in increased gravity without any discomfort, and even lift a suit capable of sinking through a planet. His physical strength is great enough that he can harm notably durable opponents.
Superhuman Speed: Goku can move/react to fast paced fighters, including characters said to be as fast or faster than light, and cross vast distances in a short time span. It's also said that he moves faster than can be seen.
Superhuman Durability: Goku's body is far more durable than that of normal human beings, being essentially invulnerable to all Earthling-made weapons. He can survive attacks that would dramatically harm other fighters. However, while naturally durable thanks to his Saiyan physiology and training, he does have limits, as other powerful beings as himself can hurt, and potentially kill him, if he does not defend himself correctly, and when purposely lowering his guard and ki to protect him, even an ordinary energy gun shot, was capable of leaving him near death.
Superhuman Senses: Goku is able to think and react at extremely high speeds, easily able to dodge or catch projectiles fired from weapons, or even keep up with incredible combat speeds from his opponents. As a Saiyan, Goku also has enhanced senses of smell, taste and sight, which further increase his combat senses and instincts.
Superhuman Endurance: Thanks to his physiology and willpower, Goku is capable of exerting himself even if fatigued from using techniques or transformations that cost a lot of his energy or wounded. This was shown when he defeated Piccolo when he was younger despite his limbs being broken and was mortally wounded.
Powerful Lungs – Thanks to his physiology, Goku possesses powerful lungs, being even able to breathe in the stratosphere while fighting Beerus.[1][2]
Heat Resistance: Thanks to his Saiyan biology, Goku possesses an extremely high resistance to heat. This was first seen when he was able to calmly relax in the boiling hot saunas of Princess Snake's palace. As the years went by, his resistance to heat only increased, as he was able to fall through the Earth's atmosphere without burning up from the high-speed descent, or when he fought Broly in the high temperatures of lava. However, this could be because Goku's energy acts as a barrier against the lava, and not because his body is naturally resistant to such high temperatures.
So now we know what we need!
From a gym bro's perspective, these aspects will be critical in creating a Goku workout plan:
Goku's Strength and Durability
Goku's Martial Arts Stamina
Goku's Speed
Fandom.com
The Goku Workout
Day 1: Saiyan Strength
Squats: 3 x 12 reps
Deadlifts: 3 x 8-10 reps
Overhead Press: 3 x 10 reps
Bent over row: 3 x 12 reps
Bicep Curls: 3 x 12
Metabolic - Battle Ropes: 3 x 30 seconds
Day 2: Plyometrics
Box Jumps: 4 sets x 12 reps
Ladder Drills: 3 sets x 5 mins
Sprinting: 8 sets x 100 meters
Day 3: Saiyan Strength
Bench Press: 3 sets x 8-10 reps
Pull-ups: 3 sets x max reps
Front Squats: 3 sets x 8-10 reps
Barbell Curls: 3 sets x 10-12 reps
Lunges: 3 sets x 12-15 reps
Metabolic - Med ball slams
Day 4: Active Rest Day
Here are some options you can implement to active rest:
Running
Cycling
Distance Walking
Heavy bag work/Jump rope
Day 5: Saiyan Strength
KB Swings: 3 sets x 8-10 reps
Dips: 3 sets x 8-10 reps
Side Lunges: 3 sets x 8-10 reps
Pull-ups: 3 sets x max reps
Lateral Raises: 3 sets x 12
Metabolic - Heavy Bag burnout
Check out some other epic workouts from our Anime Training List! -
Baki | Toji Fushiguro | Ippo Makunouchi | Kento Nanami | Ohma Tokita | Ichigo Kurosaki
