Goku Workout Plan: Train Like a Saiyan with Explosive Strength and Endurance
🐉 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 minimalist tools.
No gravity chamber. No excuses. Just results.
Would you take it if you had the chance to train like Goku?
This isn't about cosplay or fantasy. It's about building a real warrior body that reflects the explosive athleticism, power, and focus Goku trains with daily. In Dragon Ball, he doesn't rely on fancy gym machines or complicated protocols. He uses his body, gravity-defying willpower, and constant progression to become a stronger version of himself.
This minimalist workout plan captures that same spirit. Built around calisthenics, kettlebells, dumbbells, and jump rope, it helps you channel your inner Saiyan without needing a full-blown spaceship or gravity chamber.
And in case you're wondering—Goku doesn't do pull-ups in the manga. So this plan reflects that too.
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
1. Train for Power, Not Just Muscle
Goku doesn't train to look strong—he trains to be strong. That means focusing on exercises that build explosive output and functional power. Everything in this plan is designed to help you move like a fighter and hit like a tank, from dynamic push-ups to heavy clean-to-presses.
In practice, you develop more fast-twitch control, upper-body force, and the ability to express strength in short, intense bursts.
2. Master Gravity
When Goku steps into a gravity chamber, he doesn't just lift heavier—he moves better under pressure. That translates to working with load (like kettlebells or dumbbells) and tempo (like slow eccentric or holds). Minimalist doesn't mean easy. It means mastering resistance using your own body and tools.
In practice: Expect more stability, improved balance, and strength in unfamiliar positions. You'll learn to control gravity before it controls you.
3. Fight Fatigue with Flow
Combat is chaos. Goku trains in circuits, challenges, and flowing patterns that prepare him for anything. Our plan builds toward that with ladder circuits, conditioning flows, and fatigue-based combinations that test your spirit—and reward you with real resilience.
Your conditioning becomes sharper, more efficient, and sustainable even under pressure.
Goku-Inspired Workout Plan
Day 1 – Push: Saiyan Strength & Power Output
Warm-Up:
Jump Rope x 2 min
Arm Circles + Wall Plank Hold x 30 sec
Workout:
Explosive Clap Push-Ups – 4 sets x 10
Dumbbell Floor Press – 3 sets x 12
Handstand Push-Ups (Wall Assisted) – 4 sets x 5
Pseudo Planche Push-Ups – 3 sets x 6
Hollow Body Hold – 3 sets x 30 sec
Finisher:
Push-Up to Jump Rope Ladder:
5 Push-Ups / 50 Jump Rope
10 Push-Ups / 100 Jump Rope
15 Push-Ups / 150 Jump Rope
Day 2 – Pull: Grip Strength Without Pull-Ups
Warm-Up:
Jump Rope x 90 sec
DB Dead Hangs (Gripping Dumbbells) x 2 x 30 sec
Workout:
Dumbbell Bent-Over Rows – 4 sets x 8
Kettlebell High Pulls – 3 sets x 10 per arm
Inverted Table Rows (Feet on Floor or Elevated) – 4 sets x 10
Renegade Rows – 3 sets x 8 per side
Lying Leg Raises – 3 sets x 12
Finisher:
Every Minute on the Minute x 5 min:
5 Renegade Rows (Alt Arms)
10 Sit-Ups
Day 3 – Legs: Martial Mobility & Reactive Strength
Warm-Up:
Switch Lunges – 2 rounds x 20 sec
Hip Bridges x 15
Workout:
KB Goblet Squats – 4 sets x 10
Dumbbell Step-Ups (Knee Drive) – 3 sets x 8 per Leg
Skater Squats (Bodyweight or Vest) – 3 sets x 6 per Leg
Lateral Bounds x 3 sets x 10 per side
Jump Rope x 2 rounds x 60 sec
Finisher:
1-Min Max Switch Lunges
1-Min Air Squats
Day 4 – Core & Combat Conditioning
Warm-Up:
Jump Rope x 90 sec
Hollow body + Superman Hold (30 sec each)
Workout:
Kettlebell Windmills – 3 sets x 6 per side
Dumbbell Sit-Up to Press – 3 sets x 10
Plank Reach to Push-Up – 3 sets x 10
Jump Rope Sprint Intervals (20 on / 10 off) x 5 rounds
Lying Leg Raise to Pulse Ups – 3 sets x 15
Finisher:
Max Mountain Climbers in 60 sec
30 sec Jump Rope Sprint x 2
Day 5 – Full Body Power & Flow Circuit
Warm-Up:
Jump Rope – 2 min
Inchworms x 10
Main Circuit (AMRAP 20 Min):
10 Dumbbell Floor Press
10 Goblet Squats
5 Inverted Rows
20 Jump Rope
10 Lying Leg Raises
10 Switch Lunges (5/side)
Final Test:
1-Min Max Push-Ups
1-Min Max Jump Rope
Final Words
This isn't a fan-made workout with fluff. It's a blueprint for building real-world performance through the lens of your favorite Saiyan. You won't find any fancy machines or gym fluff here. You will find a training system that builds explosive strength, clean movement, and endless endurance.
Goku didn't become powerful by accident. He trained for it every single day. Now it's your turn.
Train like a warrior. Evolve like a Saiyan.
