Key Highlights
- Goku's physique is categorized as Tier 1, meaning it's attainable with dedication, without the need for performance-enhancing drugs.
- Focus on strength, speed, and endurance with a mix of strength training, plyometrics, and active rest days.
- Maximize your results with nutrition tips focusing on lean protein, complex carbs, and healthy fats to support intense training.
If you love Dragon Ball Z, then surely, at some point in your life, you would have wanted to train like the great Goku. With his intense workout routine and legendary fighting skills, it is no wonder why Goku has become an iconic character in this anime.
Here's the good news: you don't have to rely on Super Saiyan transformations or intensive gravity training to build a Gaza-esque physique. Dedication, discipline, and the right workout plan can make you train like Kakarot in real life.
This is how one could go about the Goku workout routine, inspired by his strength, speed, and endurance. By the end of this article, you should know exactly how you can get one step closer to the Saiyan physique without making any trips to the Hyperbolic Time Chamber!
Is the Goku Physique Achievable?
This is useful for those willing to jump into the workout plan: knowing which distinct element of Goku's body makes it so unique is good. Goku's physique is graded Tier 1 on the scale of attainability, meaning it's reasonably possible without PEDs. He is a muscle beast and pure lean, but his body is not as freakishly jacked as people might assume; his frame is actually very much like that of a martial artist: strong, ripped, and agile.
Goku's Body Stats
Height: About 175 cm or 5'9″.
Weight: 62-80 kg or 137-176 lbs
This body type is absolutely within anybody's reach who is consistent with workouts and nutrition. Okay, so now, let's discuss the workout routine itself!
Why Train Like Goku?
Even if Goku is the most powerful superhero from the Dragon Ball series, there's more. He is a martial artist who puts emphasis on speed, stamina, and practical strength. So, here is what this would look like as a good workout routine for Goku:
Toughness and Strength
He trains to use brute force in attacking, which allows him to throw massive boulders and punch with extreme force.
Speed and Agility
Thanks to his lightning-fast reflexes and explosive movements, Goku succeeds in keeping up with the super-speed fighter.
Martial Arts Endurance
Goku's training is about stamina. Because of intense endurance exercises, his body can withstand a very long battle without giving up.
From these fundamentals, the workout plan on Goku was constructed into strength training, plyometric, and stamina-building exercises for the ultimate level up in fitness.
Goku Workout Routine: Become Stronger, Faster and Leaner in the End
Here is the 5-day training schedule that closely mimics Goku's blend of power, speed, and martial arts agility.
Day 1: Sharpening the Saiyan Discipline
Day one will address building raw strength—an attribute so acutely necessary for every martial artist. This strength session combines compound movements, such as squats and deadlifts, to build muscle mass and increase functional power.
Squats 3 sets x 12 reps:
Build leg, as if it's a real Saiyan. Squats are the heart and essential movement for strong kicks or explosive movements.
Deadlift 3 sets x 8-10 reps:
Deadlifts exercise your entire posterior chain, a primary source of strength and stability.
Overhead press 3 sets of 10 reps:
That would be an impressive enough motion to build up for Goku's attack and shoulder strength in battle.
Bent-over row 3 sets x 12 reps:
Building a strong back helps with pulling movements, essential for Goku-like strength.
Bicep Curl 3 sets x 12 reps:
And remember arm strength! Curls will develop the power to punch and to grapple.
Metabolic Finisher: Battle Ropes- 3 sets x 30 seconds:c
Practice Goku's quick-witted fighting style with intense battle rope intervals.
Day 2: Plyometrics and Speed Work
Day two consists of explosiveness and speed. Goku is fast and surges with the fastest-moving reflexes and can outspeed the eye. Plyometrics are perfect for developing speed and agility.
Plyometrics are exercises that involve a jumping or explosive movement. For example, skipping, bounding, jumping rope, hopping, lunges, jump squats, and clap push-ups
Box Jumps 4 sets of 12 reps:
Increase explosive leg power to speed up your kicks and movements.
Ladder drills 3 sets of 5 minutes:
This will heighten your footwork and agility with dodges and fast attacks.
Sprints 8 sets x 100 meters:
He trains his cardiovascular system with fast, short-burst runs. Well, you will feel like you're running at light speed with this drill!
Day 3: Strength Training, Saiyan Strength (Upper Body)
Building up the strength from day one, this session is more focused on the upper body for a balanced body. Goku's combat would require incredible strength in his upper body to execute punches as well as grappling.
Bench press in 3 sets, 8-10 reps:
This will build upper body strength for robust punches and general upper body mass.
Pull-ups 3 sets to maximal reps:
Activate your lats and your arms to generate the pulling strength of the pure Saiyan warrior.
Front Squats 3 sets x 8-10 reps:
Target your quads and core to generate explosive lower body movements.
Barbell curls 3 reps of 10-12:
More arm power to execute combat moves.
Lunges 3 sets 12-15 reps:
Enhances lower limb movement and balance during combat footwork.
Metabolic Finisher: Med Ball Slams 3 sets, 30 seconds
Then do some full-body explosive movements and end with some high-intensity slams.
Day 4: Active Resting Period
No one can train like Goku 24/7 without some recovery. Day four is taken to spend it on active rest in order for the body to heal and remain fresh enough for more intense training sessions.
Active Rest Alternatives:
- Running or Cycling
- Distance Walking
- Boxing Bag Work or Rope Jumping
Day 5: Strength-Testing Exercise With the Saiyan
You will also have another strength training session toward the end of the week, this time a few endurance-based lifts to help you through the most challenging sessions.
Kettlebell swings 3 sets of 8-10 reps:
Improve hip explosiveness and build full-body endurance.
Dips 3 sets 8-10 reps :
Target your chest and triceps to build up pushing strength.
Side Lunges 3 sets of 8-10 reps:
Increasing side-to-side movement to facilitate fast lateral movements.
Pull-ups 3 sets with max reps:
Improve your back strength and endurance.
Lateral raises 3 sets x 12 reps:
Strengthen your shoulders for a better fight.
How to Eat like a Saiyan
Goku’s intense training requires massive amounts of energy. In the anime, we see him consuming vast amounts of food in the anime series, which is a pretty impractical reality but the idea is there: eat to fuel your workouts.
If you're training on this intensity of a schedule, lean protein, complex carbs, and healthy fats must abound.
- Lean Proteins: chicken, turkey, fish, tofu to help with muscle repair.
- Complex Carbohydrates: brown rice, oats, and sweet potatoes are the best provider of power for your exercises.
- Healthy Fats: avocados, nuts, olive oi to provide all-day long-lasting energy.
Remember to Hydrate well! Though the Saiyans drink less water compared to human beings, hydrating is one of the most important things in reaching peak performance and quick recovery.
Conclusion
Becoming Real Life Goku The workout program, much like Goku, is designed to build strength, speed, endurance, and agility-like the famous martial artist. You're not likely to shoot any Kamehameha waves anytime soon, but you'll be able to have a body like a Saiyan. Just remember: consistency, proper nutrition, and disciplined rest days are the key. Train hard, eat right, and one day, you might actually be as powerful as Goku himself. All set to get started? Power up and give it a try!
