The Ultimate Goku Workout Routine
Just to let you know, I’m not going to use Dragon Ball Z images due to copyright. Wanted to give you a heads up.
Growing up as a young child, I was a huge fun of Dragon Ball Z. Like most of you reading this, you probably saw it on Toonami. After I got home from school I used to look forward to seeing Goku and the other Z fighters duke it out in battle. What amazed me was the strict training he went through to get in his best shape. For example, during the Namek Saga when Goku worked his way up to exercising in 100 times gravity. Remember Dr. Brief’s spaceship from back then?
You already know that actually training like him is unrealistic since you’re human. The body won’t be able to survive that kind of stress! Instead I’ll explain how you can build a body like Goku in this article. Now let’s get to it.
How To Perform Goku’s Workout Routine
To perform Goku’s Routine, the most important thing to have is discipline and patience.
The philosophy of the Goku workout routine is simple — no matter how much experience you have lifting, you should always focus to improve a little each workout and build your strength.
So, every time you hit an obstacle in your training, find a way to get through it and don’t give up. You should push yourself to the limit and reach new heights.
For example, as Dragon Ball Z characters perform their workout routine in very challenging environments, making Goku’s training even more effective. The Hyperbolic Time Chamber is the best known example of this.
Based on being a huge fan of the show and watching many scenes and fights, his routine is a combination of cardio, strength training, martial arts, and meditation. For the sake of helping you maximize your strength and building his physique, the workout is simple and will focus on strength training and strategic cardio, but will push you to the brink. The key here is to prevent overtraining which can cause injury. If you get hurt then that can set you back weeks or even months!
Goku’s Strength Training Routine
With this routine, it’s important rest for 2–3 minutes between sets for your compound lifts. An example of this would be Incline Bench Press. Basically compound exercises work multiple muscle groups at once. Your workouts will be around 60–75 minutes on average. Get in the gym, put in that work and get out!
With each exercise, it’s vital to perform it correctly and lift explosively. By staying consistent with the routine, your strength will steadily increase and you’ll put on muscle.
Monday — Shoulders, Back & Arms
Overhead Barbell Press: 3 Sets x 4–6, 6–8, 8–10 Reps
Pull ups: 3 Sets x 4–6, 6–8, 8–10 Reps
Cable Rope Push Downs: 3 Sets x 8–10, 10–12, 12–15 Reps
Incline Dumbbell Curls: 3 Sets x 4–6-, 6–8, 8–10 Reps
Cable Curls: 3 Sets x 8–10, 10–12, 12–15 Reps
Lateral Raises: 3 Sets x 10–12, 10–12, 10–12 Reps
Wednesday — Legs, Lower Body & Abs
Back Squat: 3 Sets x 4–6, 6–8, 8–10 Reps
Romanian Deadlift: 2 Sets x 6–8, 8–10 Reps
Calf Raises: 3 Sets x 10–12, 10–12, 10–12 Reps
Leg Extensions: 3 Sets x 8–10, 10–12, 12–15 Reps
Hanging Knee Raises: 3 Sets x 8–15, 8–15, 8–15 Reps
Planks: 3 Sets x Max Hold For Time (Start with 30 sec)
Friday — Chest, Arms & Shoulder Isolation
Incline Bench Press: 3 Sets x 4–6, 6–8, 8–10 Reps
Flat Bench Press: 3 Sets x 4–6, 6–8, 8–10 Reps
Dumbbell Hammer Curls: 3 Sets x 6–8, 8–10, 10–12 Reps
One Arm Dumbbell Triceps Extensions: 3 Sets x 6–8, 8–10, 8–10 Reps
Bent Over Flyes: 3 Sets x 10–12, 10–12, 10–12 Reps
These weight-lifting and combo exercises are designed to give you a solid foundation in physical strength with progress focused on the core compound movements.
The Cardio Routine
Doing cardio is a major part of Goku’s training regimen. If getting lean is your goal, aim to perform cardio at least 5 times per week. Now I need to say this. Doing cardio alone won’t help you lose fat. Having a well balanced diet is the only way to reach a low body fat level. On your workout days do it afterwards. For your rest days it can be done at any point during the day. So, what kind of cardio should you do then?
My answer to this question is anything you enjoy. It can be playing sports, sled pushes/pulls, going for a mile jog or anything else. The most important thing is to pick an activity you actually want to do. For me a 40 minute walk outside while listening to an audiobook is how I get my cardio in.
In addition to building your best physique to look like the strongest Saiyan, cardiovascular health and endurance will help push harder through your workout sessions. What’s the point of looking good if you get out of breath just walking to your car in the parking lot or going up a flight of stairs?
Here Are The Specifics —The Ultimate Goku Workout Routine Q&A
1. How should I warm up for the Goku workouts?
Prior to lifting heavy weights, it’s vital to do a few warm up sets. The point of this is to turn your muscles on to get them ready for when you do your real sets. Perform 3 sets of 5, 3 and 1 reps with a weight that’s equivalent of 60%, 80% and 90% of what you will be lifting for your first set of the compound exercises.
2. What should I do for abs?
To get abs like Goku , I’d suggest doing an ab workout 2x per week. You can do this at the end of the Monday & Friday workout or you can do it on separate days.
3. I’m only lifting 3 days per week, won’t working out everyday be more effective?
Nope. After three strength training workouts per week, the law of diminishing returns kicks in. The increased training volume is off set by inhibited recovery and a drained central nervous system. By lifting only 3 days, you experience greater neural recovery and strength gains tend to be a lot better. This will help you get stronger in the shortest time possible.
4. What supplements should I take for the Goku Workout?
There’s really no need to take any supplements for the Goku Workout. If you have trouble eating enough protein then a protein shake or bar can be beneficial. For overall health, mood and cognition a good quality fish oil is recommended. Multivitamins can be helpful if you have any deficiencies.
A good quality creatine supplement is useful for packing on muscle mass, but is not necessary. Finally, some caffeine as an appetite suppressant and pre-workout is very effective. I just have black coffee or an energy drink, which is enough. But some of you might prefer to use a pre-workout instead.
You can always refer to this article if you need a refresher. Let me know how this article has impacted you and leave a comment below. Feel free to send me a friend request on Facebook for motivational posts, articles and videos. Follow me for more upcoming articles on getting your best body.
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