Broly Calisthenics Workout Plan
In this segment of the Anime Training Series, we’re covering the full inspired workout of Broly — the unstoppable, overwhelming force of Dragon Ball Super.
Broly’s physical profile is built on:
Planet‑shaking strength
Explosive, primal power output
Massive upper‑body density
Wild, adaptive leg drive
Wrath‑state core bracing and internal power control
This routine uses the Action Hero System:
Calisthenics for raw, primal strength
Jump rope for conditioning, elasticity, and explosive rebound
Let’s get into it.
Physical Stats
Name: Broly
Height: 6’9”
Physique Type: Massive, dense, explosive
Abilities:
Wrathful Saiyan transformation
Extreme durability
Planet‑level striking power
Primal grappling strength
Adaptive combat instinct
Broly Training Principles
1. Wrathful Mass Pressing & Ki Shockwave Drive
Broly’s violent chest‑to‑chest impacts demand:
High‑density pectoral drive
Severe tricep lockout speed
Bulletproof overhead shoulder stability
Weighted pressing variations build shockwave‑level force output.
2. Vampa Wilderness Pulling & Primal Grapple Back
Wrestling alien beasts requires:
Wide lat strength
Thick upper‑back retractors
Vice‑like finger and palm grip
Pulling variations build primal grappling power.
3. Primal Stance Leg Drive & Adaptive Rebound
Broly’s charging assaults demand:
Deep hip mobility
Heavy quad activation
Fast‑twitch calf elasticity
Leg work builds explosive, adaptive rebound strength.
4. Wrath‑State Core Shield & Internal Kinetic Bracing
Handling expanding power requires:
Extreme anti‑extension bracing
Rotational torque
Full‑body stabilization
Core work builds the “internal shield” behind Broly’s Wrathful state.
How to Use This Routine
This workout follows the Action Hero System, using a simple structure:
Push
Pull
Legs
Full Body
If you prefer a simpler approach, use the Full Body structure as a plug‑and‑play workout. Every full‑body session should include:
Push
Pull
Lower Body
Single‑Leg Work
Core
For an added challenge, include 7–10 minutes of jump rope before or after each session. No jump rope? Do Jumping Jacks for half the allotted time.
Broly Workout Plan
Workout 1 — Broly Push
Weighted Deep Deficit Push‑Ups — 3×12–15
Ring Dips — 3×10
Assisted Muscle‑Ups — 3×5
Push Core:
Bear Crawl — 3×8–10 “there and back”
Weighted Plank — 3×max time
Workout 2 — Broly Pull
Weighted Ring Pull‑Ups — 3×8
Chin‑Up Holds — 3×15–30 sec
Reverse Flyes — 3×10
Pull Core:
Leg Raises — 3×10
Hollow Body Hold — 3×45 sec
Workout 3 — Broly Lower Body
Weighted Deficit Squats — 3×15–20
Horse Stance Hold — 3×1 min
Deep Step‑Ups — 3×10 each side
Lower Core:
V‑Ups — 3×10
Mountain Climbers — 3×20
Workout 4 — Broly Jump Rope Circuit
Repeat 4–8 rounds
30 sec Jump Rope
10 Cossack Squats
Rest 15 sec
30 sec Jump Rope
8 ATG Burpees
Rest 15 sec
30 sec Jump Rope
10 Plank‑Ups
Rest 2 minutes, then repeat.
