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SON GOKU
 
 
SAIYAN WORKOUTS

Image displays Goku walking with/dragging big weight plates across King Kai's Planet

NOTE: These FREE workouts are taken from the anime as accurately as possible based on the information given in the anime and altered or expanded on if needed (equivalent exercises are given in some cases). These workouts are intended for fun and ideas in your own training. Sets, reps and time frames are based on the anime show unless the show doesn't specify (in which case I make it up based on the rest of the training). A lot of this training may be untested or even impossible (emphasis on "for fun and ideas").

Goku's Adult Stats:

Height - 175 cm / 5'9"

Weight - 162kg / 136lbs... but looks much heavier

 

Goku's Info:

Goku is an alien-humanoid species known as the Saiyans from the planet Vegeta, he was sent to Earth just before his home planet was destroyed. He was found in the mountains by an old martial arts master named Gohan (Grandpa Gohan). Goku's Grandpa trained him in the Martial Arts and to be as strong as steel. Goku trains for most of his life to be the strongest fighter in the universe training even with angels.

   TURTLE HERMIT WORKOUT   

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Running (Weighted Carry) - 5km

Bear Crawl - 5mins

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Med Ball - 5x60s/Circuit

KB Front Snatch - 5x60s/Circuit

KB Carry Complex (Farmers, Rack, OH) - 5x(3x40s)120s/Circuit

Sled Push/Prowlers - 5x30s/Circuit

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Swim Sprints - 10 Lengths

Reflex Ball - 10mins

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TIME FRAME: 7/7 Days. 8 Months.

BENEFITS: Balance. Coordination. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Medicine Ball. Kettlebell. Treadmill. Pool Access. Reaction Boxing Ball. Weight Vest.

INFORMATION: Wear a Weighted Vest whenever possible.

 

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

goku doing master roshis turtle hermit training (carrying a box of milk cartons up a mountain of steps)
goku and krillin doing master roshis turtle hermit training (farming with bare hands)
goku and krillin doing master roshis turtle hermit training (carrying a box of milk cartons across a single tree trunk bridge)
goku doing master roshis turtle hermit training (running with a compactor on a builders site)

   KORIN TOWER WORKOUT   

 

Reflex Ball/Tag- 15mins

Rock Climbing - 60mins

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Speed Squats - 5x20/Circuit

Sprinter Sit Ups - 5x30/Circuit

Speed Press Ups - 5x10/Circuit

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TIME FRAME: 3/7 Days. 1 Week.

BENEFITS: Agility. Balance. Coordination. Muscular endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Climbing Wall.

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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Korin Tower from Dragon Ball
Goku trying to take the Sacred Water from Korin using speed

   GOKU'S ROAD WORKOUT   

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Running - 5km

Weighted Box Jumps (Barbell) - 50 CHIPPER

Handstand Walk - 15mins

Swimming - 40 Lengths

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TIME FRAME: 3/7 Days. 3 Years.

BENEFITS: Balance. Muscular Endurance. Power. Strength. Speed. Stamina.

EQUIPMENT: Barbell. Pool Access.

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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Goku training (doing squat jumps up a hill with a giant boulder on his back)
Goku handstand walking on only his index fingers and thumbs

   KAMI'S LOOKOUT WORKOUT   

 

Meditation - 30mins

Blindfolded Reflex Ball/Tag - 30mins
Running - 5km

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Speed Squats - 5x30/Circuit

Sprinter Sit Ups - 5x40/Circuit

Speed Press Up - 5x20/Circuit

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TIME FRAME: 4 Days. 3 Years.

IMPROVES: Concentration. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Blindfold. Reflex Ball.

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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

goku training on kami's lookout with mr popo (meditating)
goku training on kami's lookout (blind tag with a cat that has a bell on its tail)

   KING KAI'S WORKOUT   

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Running - 10km

(Weighted) Tag/Reflex Ball - 15mins

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KB OH Walking Lunges - 5x10(20)/Circuit

KB Front Snatch - 5x10/Circuit

KB Thrusters - 5x10/Circuit​

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TIME FRAME: 3/7 Days. 6 Months.

BENEFITS: Agility. Balance. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Kettlebells. Medicine Ball. Weight Vest. Weighted Wraps x4.

Extra Information: Wear a Weighted Vest and Weighted Ankle/Wrist Wraps whenever possible.

​

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Goku running down Snake Way on his way to King Kai's Planet
Goku training on King Kai's Planet trying to catch Bubbles

   100x GRAVITY WORKOUT   

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DB Shadow Boxing - 20mins​

BB Walking Lunges - 5x15(30)

Weighted/HSPU - 5x5

Weighted/1 Hand Press Ups - 5x5(10)

 

Straight Leg Twist Sit Ups - 3x10(20)/Circuit

Straight Leg Sit Ups - 3x10/Circuit

V Sit Ups - 3x10/Circuit
 

Weighted Decline/Inverted Sit Up - 50 CHIPPER​

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TIME FRAME: 6/7 Days. 1 Week.

BENEFITS: Balance. Muscular Endurance. Power. Strength. Speed. Stamina.

Equipment Needed: Barbell.Weighted Wraps x4. Dumbells. Weight Vest.

INFORMATION: Wear a Weighted Vest and Weighted Ankle/Wrist Wraps whenever possible.

 

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM 

THE WORKOUT ABOVE

Goku exercising in increased gravity (handstand pushups balancing a barbell on his feet)
Goku's increased gravity digital display (100x normal gravity)
Goku exercising under increased gravity (one arm push ups)

   HYPERBOLIC WORKOUT   

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Weighted Shadow Boxing - 30mins

Weighted Reflex Ball - 30mins

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KB Devil Press - 15x5 EMOM/Superset

KB Front Snatch - 15x5 EMOM/Superset

​

TIME FRAME: 4/7 Days. 1 Year.

BENEFITS: Balance. Coordination. Muscular Endurance. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Weighted Vest. Weighted Wraps x4. Altitude Mask.

INFORMATION: Wear a Weighted Vest and Weighted Ankle/Wrist Wraps whenever possible. Use Hot (Saunas/Steam Rooms etc) and Cold (Cold Showers/Plunge etc) Exposure whenever possible.

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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

The Hyperbolic Time Chamber from Dragonball Z
Goku and Gohan sparring/training in the Hyperbolic Time Chamber.

   KAI PLANET WORKOUT   

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Weighted Shadow Boxing - 30mins

Sled Drags - 6x20s

Sled Push - 6x20s
Weighted Sprints - 6x20s
Plate Halos - 5x10(20)

Plate Thrusters - 5x20​

​​​

TIME FRAME: 4/7 Days.

BENEFITS: Coordination. Muscular Endurance. Power. Strength. Speed. Stamina.

EQUIPMENT: Weight Sled. Weight Plates. Weight Vest. Weighted Wraps x4. 

Extra Information: Wear a Weight Vest and Weighted Ankle/Wrist Wraps whenever possible.

​

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Screenshot 2023-03-10 01.10_edited.jpg
Screenshot 2023-03-10 01.12_edited.jpg

   ANGEL WORKOUT   

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Shadow Boxing - 30mins

Zercher Carry - 1km

Zercher Squats 4x15

Zercher Deadlifts - 4x15

(1 Arm/Weighted) Pull Ups - 4x8

(1 Arm/Weighted) HSPU - 4x6

Devil Press - 100 CHIPPER

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TIME FRAME: 4/7 Days. 1 Year

BENEFITS: Balance. Coordination. Muscular Endurance. Power. Strength. Speed. Stamina

EQUIPMENT: Barbell. Weighted Vest. Weighted Wraps x4.

INFORMATION: Wear a Weight Vest and Weighted Ankle/Wrist Wraps whenever possible.

​

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Goku and Vegeta training with Whis on Beerus' Planet (zercher carry)
Goku and Vegeta training with Whis on Beerus' Planet (weighted 1 thumb handstand push ups)
Turtle Hermit W/O
Korin Tower W/O
Road W/O
Lookout W/O
King Kai's W/O
100x Gravity W/O
Hyperbolic W/O
Kai Planet W/O
Angel W/O
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