The Goku Workout

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Goku’s pretty jacked, but he’s not ENORMOUS (with the exception of Super Saiyan stage 2/3 [which is different from Super Saiyan 2, if you know your Dragonball Z lore.]) In fact, in Super Saiyan God and Super Saiyan Blue, he’s arguably a little slimmer than he usually is (especially compared to other Super Saiyan forms.)  With that said, he’s still superhumanly strong, fast, agile, and durable.  We want to build all of these things, while maintaining good, solid muscle mass.

Please note! This workout is going to be one designed to give you the body aesthetics and approximate human equivalent of Goku.  This workout will be very different from what you see Goku doing on the show, as Goku’s workouts on the show will not give you the body (or impressive physical attributes) that Goku has!

As always, our workout determines our strength and performance, but our diet determines our size and shape.  For an intro to nutrition principles, check out Macros and You!  If you’re starting out on the heavier side, I’d definitely recommend starting by cutting down your body fat percentage a bit.  The Secret to Burning Fat will help with that.  On the other hand, if you’re on the slimmer side and you’re looking to bulk up, check out The Secret to Building Mass.

As with all workouts, you’re going to want to Warm Up before every session, and Cool Down afterwards.

Note: This workout, like most, is designed to easily plug into the RPG Fitness workout system.  For the weightlifting portions, stick with the guidelines for “The Warrior Workout.”

Equipment Needed:

Power Rack


Barbell and Weights

Pull Up Bar

Weighted Vest


Station –  Perform all sets of an exercise before moving on to the next exercise.  Rest 1-3 minutes between sets.


Saiyan Strength A:

3×5 Back Squat (start with bodyweight squats if necessary)
1×5 Deadlift
3×5 Bench Press
3×5-10 Chin Ups (start with chair assisted if necessary, then start adding weight via backpack/vest/weight belt when 3×10 gets easy for you)
3×5-10 Hanging Knee Raises (upgrade to straight-leg raises when 3×10 gets easy)

Saiyan Strength B:

3×5 Back Squat (start with bodyweight squats if necessary)
3×5 Hang Cleans
3×5 Overhead Barbell Press
3×5-10 One-Armed Dumbbell Rows
3×10-15 second Planks

Saiyan Strength C:

3×5 Back Squat (start with bodyweight squats if necessary)
1×5 Deadlift
3×5-10 Incline Dumbbell Press
3×5-10 Chin Ups
3×5-10 Arnold Presses
3×10-15 second Planks

Saiyan Strength Notes:

The Saiyan strength level workouts are designed to build you a solid base in strength and conditioning, with compound exercises focused on core strength movements.  On the saiyan strength workouts, the weight you’re lifting should be increased by a minimum of five pounds per exercise, per week. Meaning if you have 100 lbs on the bar for your back squats one week, you should have 105 lbs on the bar by the same day next week at the latest, or during your next workout at the earliest.  As you get stronger, it will become harder and harder to go up by five pounds every week and still hit your set/rep goals.



Saiyan Cardio A:

30-60 minute Run (start with walking if running for that long is difficult for you, gradually work your way up to running)

Saiyan Cardio B:

20 minute Run, three minutes easy pace, one minute hard pace, repeat five times.

Saiyan Cardio C:

20 second Sprint
10 second Jog
20 speed Skaters (10 times each side)
20 Calf Bounces (go for height)
Rest 30 seconds
Repeat four times.

Cardio Notes:

Three types of cardio!  Cardio A is for building your long-term stamina and cardiovascular health.  Cardio B is for increasing your overall speed over longer distances (think Goku running on Snake Way,) Cardio C is for combat maneuverability, explosive speed, and anaerobic conditioning!


Day 1: Strength A
Day 2: Cardio A
Day 3: Strength B
Day 4: Cardio B
Day 5: Strength C
Day 6: Cardio C
Day 7: Rest

Schedule Notes:

This is a heavy duty regimen.  When you’re first starting out, you might want to drop “Cardio B” and just rest on that day, then gradually work it in as you get more comfortable with the workout.  As I mentioned, rest is important, and as always you should be paying attention to your body.  Dial it back if you need to one week, so you don’t have to skip the next month of training due to an injury from overtraining.

That’s it for the Goku workout!  I hope you enjoy it!  We’ll see you again on Monday with The Skills of a Saiyan Warrior! Live boldly, change the world, and continue to be awesome!

The Best Dan Wallace

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17 thoughts on “The Goku Workout

    • DaRatmastah says:

      Generally speaking, warriors are supposed to be the most well-rounded of the tank class. Paladins are all about size, juggernauts are all about power, warriors are more your classic, frontline, jack-of-all-trades type powerhouse soldier.

    • DaRatmastah says:

      Yes! It’s also supposed to be HEAVY. Basically should be the maximum weight you can do 5 reps with while still maintaining good form.

    • DaRatmastah says:

      Maybe! The downside to Hulk is that both his physique AND his abilities are both pretty damn unrealistic. At least with Goku, we can go for his physique, but Hulk… :-\

  1. Richard says:

    Hello again, Dan. I have minimal equipment. I only have a pull up bar, 2 10lb dumbbells, and resistance bands. D o you know another workout the can get me at all-round peak human conditioning following my above conditions? Please and thank you.

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