Vegeta Training Plan: Real Life Dragon Ball Workouts
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In this segment of the Anime Training series, we will cover the workout plan inspired by the Saiyan prince Vegeta!
The Goku workout and the Goku gravity room workout were both well received. Dragon Ball workouts are much more in demand, so it's only fitting to complete the dream duo in DBZ.
This Vegeta-inspired training plan is set to help you achieve a robust, imposing, and physically solid performance. Let's get into it, starting with the physical stats and ranking!
Vegeta Physical Stats
Name: Vegeta
Height: 5'4
Weight: 130lbs
Abilities: Saiyan genetics - flight, ki control, strength, explosive power
Alright, let's talk about it!
Vegeta officially makes the cut as the shortest character in our Anime Workout series.
The height is very believable, but when you consider the amount of muscle he has and his overall weight (which was said to be 120 lbs), 130 was more plausible.
Vegeta's physical composition has evolved throughout the series because of his training—he went from someone who relied more on his base power to strength training, developing muscle mass, and taking advantage of that alien aging factor.
His physique reminds me of a gymnast mixed with a cyclist. Lean, robust upper body with massive legs.
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Vegeta Physique Ranking
Over at Action Hero Athletics, 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)
Vegeta's physique is placed in the Tier 3 category - Not Natty.
I was on the fence between 2 and 3.
If we disregard the exaggerated striations and vascularity, it would definitely be out as a Tier 2 physique.
But even though it's a level 3 physique, achieving something relatively close is possible. We have to train harder for it.
Vegeta Workout Principles
This is the part where we discover ways to create a Vegeta-inspired workout plan based on his feats!
Training Intensity: Vegeta is known for quite literally destroying his body. While this may be less useful in real life, we can raise the intensity of our workouts.
How to apply:
Progressive Overload: Once the workout becomes too easy, we raise the weight, reps, and overall volume!
Metabolic Conditioning: This training approach helps us build muscular endurance, a staple of sustainable high-intensity training.
This core principle will be the foundation of the training. It also builds mental toughness and helps you consistently overcome limits!
Saiyan Skills Training: This is the combat portion of the training plan. Saiyans are a warrior race, so it only makes sense to train like one.
How to apply:
Martial Arts: For this one, we will stick to the basics—punches, kicks, and plyometrics. This is also an excellent way to build more endurance!
Versatility: This means consistently putting your body through something new. But remember, sustainability is critical. It's like going from a pushup to a handstand. Keep it simple and consolidated.
Saiyan Strength and Conditioning: As mentioned earlier, based on Vegeta's physical composition, we will focus on building a leaner, more muscular upper body and a more extensive, explosive lower body.
How to apply:
Weighted Calisthenics: That's all we must do for our upper body. That's also what we see Vegeta mainly doing for his upper body, aside from martial arts.
Lower Hypertrophy will include more barbells, kettlebells, and machine-based workouts.
How to Workout Like Vegeta in Real Life
From a gym bro's perspective, this is what we will need to train like Vegeta.
Vegeta's imposing physique
Vegeta's brute strength
Vegeta's combat prowess
Alright, let's get into the training!
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Day 1: Vegeta Weighted Calisthenics (Upper Body)
Weighted Pull-Ups: 4 sets of 6-8 reps
Weighted Dips: 4 sets of 6-8 reps
Weighted Push-Ups: 4 sets of 10-12 reps
Weighted Inverted Rows: 4 sets of 8-10 reps
Weighted Hanging Leg Raises: 3 sets of 10-12 reps
Day 2: Vegeta Leg Day (Plyometrics + Strength)
Box Jumps: 4 sets of 10 reps
Bulgarian Split Squats: 4 sets of 8-10 reps per leg
Depth Jumps: 3 sets of 8 reps
Barbell Squats: 4 sets of 6-8 reps
Deadlifts: 4 sets of 6-8 reps
Day 3: Vegeta Weighted Calisthenics (Upper Body)
Weighted Chin-Ups: 4 sets of 6-8 reps
Weighted Pike Push-Ups: 4 sets of 6-8 reps
Weighted Diamond Push-Ups: 4 sets of 10-12 reps
Weighted Australian Pull-Ups: 4 sets of 8-10 reps
Weighted Hanging Knee Raises: 3 sets of 12-15 reps
Day 4: Vegeta Leg Day (Plyometrics + Strength)
Tuck Jumps: 4 sets of 10 reps
Goblet Squats: 4 sets of 8-10 reps
Single-Leg Box Jumps: 3 sets of 8 reps per leg
Lunges: 4 sets of 10 reps per leg
Romanian Deadlifts: 4 sets of 8-10 reps
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