Goku Calisthenics Workout: Train Like a Saiyan Without a Gym
🐉 Train like a Saiyan Warrior.
Download the free Action Hero Starter Pack and unlock anime-inspired workouts like Goku’s — built for explosive strength, endless endurance, and warrior focus using calisthenics.
No gravity chamber. No excuses. Just results.
Goku — the godfather of anime and the blueprint for nerdy fitness — is finally getting his spotlight.
In this segment of our Anime Workout Series, we’re diving into the raw performance and abilities of Son Goku from Dragon Ball Z. And the best part? You won’t need a gym. Just your bodyweight, a weighted vest, or a loaded bookbag to simulate Saiyan-level resistance.
The beauty of anime-inspired training is that it doesn’t rely on machines. It’s about forging your body into a weapon — fast, explosive, strong, and aesthetic. Goku embodies that perfectly.
This workout is designed to help you build the form of a Saiyan hybrid: lethal in motion, powerful under pressure, and built to move like a warrior.
Goku Physical Stats
Name: Son Goku
Height: 5" 9 (175 cm)
Weight: 137 lbs (62 kg)
Abilities/Attributes:
World-class martial artist with limitless potential
Exceptional explosive power and full-body coordination
High pain tolerance and fast recovery
Near-infinite energy reserves when properly trained
Training Principles
Gravity Chamber Gains: The use of the gravity chamber shows how far Goku went in his training — and it’s a huge part of what inspired this workout. To best emulate his use of gravity for added strength, we’re incorporating weighted calisthenics throughout the plan. You’ll be using a weighted vest or bookbag to simulate that extra resistance. We’re also adding more challenging versions of certain exercises — like pull-up holds, dragon flags, and other static-based movements — to make gravity feel heavier on your body.
Saiyan Explosiveness: Goku’s use of Ki blasts and ultimate moves shows how explosive he is in battle. From the Kamehameha to the Spirit Bomb, these techniques prove how important it is to be both explosive and in control of your bodyweight if you want to reach Super Saiyan levels of conditioning. This workout is going to help you build that kind of power — fast, reactive, and ready to strike.
Martial Arts Focused Conditioning: Combining strength and power output is the essence of martial arts focused conditioning. Goku doesn’t train to be a mass monster — he trains to be stronger for the next greatest threat. Before anything else, Son Goku is a martial artist. So if we’re strength training like him, we need to focus on the tools that actually make us better fighters. This plan is built to help you move with intent, strike with power, and condition your body for real combat readiness.
Day 1: Goku Upper Body Workout
Handstand Holds – 3×60 sec
Weighted Push-Ups – 3×10–12
Archer Push-Ups – 3×10 each side
Weighted Pull-Ups – 3×10
Close-Grip Chin-Ups – 3×12
Pelican Curls – 3×8
Hanging Leg Raises – 3×12
Day 2: Goku Lower Body Workout
Weighted Squats – 3×15
Switch Lunges – 3×45 sec
Weighted Box Step-Ups – 3×10 each side (20 total)
Deficit Lunges – 3×10 each side (20 total)
Squat Holds – 3×60 sec
Sit-Throughs – 3×10 each side
Day 3: Rest & Recovery
Recover like a Saiyan between battles. Stretch, hydrate, and prep for conditioning.
Day 4: Goku Saiyan Conditioning I
Explosive Push-Ups – 3×12
Cossack Squats – 3×10 each side
Frog Hops – 3×10 there and back
Jumping Jacks – 3×90 sec
Commando Pull-Ups – 3×5 each side
Day 5: Goku Saiyan Conditioning II
Pseudo Push-Ups – 3×10
Explosive Pull-Ups – 3×8
Burpees – 3×10
Squat Walks – 3×10 there and back
Plank Ups – 3×10
Want to upgrade this workout?
Download the Action Hero Starter Pack and unlock your true anime protagonist potential — powered by calisthenics, built for battle, and forged for transformation.
