Dragon Ball Z Workout Routine: The Super Saiyan Goku Training

Written by James C., M.S.(C), PT

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Welcome to the Ultimate Dragon Ball Z Workout Routine: a comprehensive guide that’ll take you through Goku’s training philosophy, the secret sauce behind his mighty strength and resilience.

This rigorous DBZ Goku Workout Routine is structured around a hectic seven-day schedule, mirroring Goku’s relentless pursuit of power.

You’ll learn how to balance strength and cardio, just like Goku, and how to strategically incorporate rest days for muscle recovery.

Not only that, but you’ll also dive deep into Goku’s dietary principles, gaining insights into what fuels his high-octane workouts and recovery.

Lastly, we’ll journey with Goku, from an ordinary Saiyan, through his grueling training regimes, to becoming the Universe’s mightiest warrior.

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Get ready to push your limits and maybe even go Super Saiyan!

Goku’s Training Philosophy

Goku’s training philosophy is a balanced mix of strength training, meditation and yoga, anti-gravity training, and cardio, each playing a crucial role in his physical development and mental resilience.

In the realm of strength training, Goku focuses on compound movements—exercises that work multiple muscle groups simultaneously, maximizing his power and efficiency. He opts for exercises mimicking his real-world combat movements, ensuring he is battle-ready at all times.

Meditation and yoga form the core of Goku’s mental training, promoting mindfulness, focus, and a deep connection between his mind and body. This mental clarity and calmness underpin his ability to tap into his Super Saiyan powers and demonstrate remarkable resilience in even the most challenging battles.

Anti-gravity training is a unique aspect of Goku’s regimen. Training in conditions of increased gravitational force (often up to ten times Earth’s gravity) Goku intensifies his strength and speed, pushing the boundaries of what is physically possible.

Finally, cardio: an essential component for Goku’s endurance and stamina, allowing him to maintain peak performance during long, grueling fights. Goku’s cardio routine involves high-intensity bouts of running and sprinting, often interspersed with calisthenics for an all-round conditioning workout.

Each element of Goku’s training philosophy contributes to his overall prowess as a warrior, embodying his relentless drive towards continuous improvement and the pursuit of ultimate strength.

Dragon Ball Z: Goku Workout Routine

The Goku workout routine is no ordinary fitness regime; it’s a meticulously structured program that encapsulates Goku’s unyielding determination, discipline, and commitment to surpassing his limits in Dragon Ball Z.

This intensive routine focuses on enhancing strength, flexibility, endurance, and mental resilience, aiming to develop not just physical prowess, but also mental fortitude, just like Goku.

It incorporates a blend of strength training, yoga, meditation, anti-gravity training, and cardiovascular exercises.

The workout is designed around a rigorous seven-day schedule, with each day targeting different muscle groups and fitness aspects.

With the Goku workout routine, prepare to challenge your boundaries, improve your fitness, and unlock your full potential, just like our favorite Saiyan warrior.

Day 1: Strength Training

The first day is all about building power and endurance. Goku’s strength training regime incorporates a variety of full-body compound exercises that work multiple muscle groups, maximizing the efficiency of each workout session.

  • Deadlifts: 3 sets, 8-10 reps
  • Bench Press: 3 sets, 8-10 reps
  • Squats: 3 sets, 8-10 reps
  • Pull-Ups: 3 sets, 10 reps
  • Push-Ups: 3 sets, 15 reps

Day 2: Yoga and Meditation

Day 2 is dedicated to improving flexibility and mental clarity. Yoga poses enhance flexibility, and meditation promotes mindfulness and focus, critical elements in Goku’s training philosophy.

  • Sun Salutations: 15 mins
  • Warrior Poses: 3 sets, 1-min hold each
  • Tree Pose: 2 sets, 1-min hold each
  • Savasana: 10 mins
  • Guided Meditation: 20 mins

Day 3: Rest Training

Even Saiyans need a break! Day 3 is a rest day, but that doesn’t mean complete inactivity. A light stroll or gentle stretching can help with recovery and keep your muscles active.

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  • Gentle walk: 30 mins
  • Light stretching: 15 mins

Day 4: Anti-Gravity Training

This day simulates Goku’s anti-gravity training. As we can’t change gravity on Earth, this can be emulated by wearing weighted vests or wristbands that increase resistance, pushing your endurance to the limit.

  • Weighted Squats: 3 sets, 15 reps
  • Weighted Burpees: 3 sets, 10 reps
  • Weighted Lunges: 3 sets, 15 reps each leg
  • Weighted Push-ups: 3 sets, 15 reps
  • Weighted Pull-ups: 3 sets, 10 reps

Day 5: Cardio

Day 5 focuses on cardio to build stamina. High-intensity bouts of running and sprinting, interspersed with calisthenics, provide an all-round conditioning workout.

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  • Treadmill Sprints: 15 mins
  • Jumping Jacks: 3 sets, 1 min each
  • Skipping: 3 sets, 1 min each
  • Mountain Climbers: 3 sets, 1 min each
  • Burpees: 3 sets, 15 reps

Day 6 and Day 7: Rest

Days 6 and 7 are your well-deserved rest days. Make sure to eat well, hydrate, and get enough sleep to allow your body to recover and prepare for the next week of the DBZ Goku Workout Routine.

Breakdown of Main Exercises in Goku’s Workout Routine


Deadlifts are a cornerstone of Goku’s workout, targeting the back, hips, glutes, hamstrings, and core. This compound exercise is instrumental in developing overall body strength and power, essential for Goku’s demanding battles.

Bench Press

The Bench Press is an integral strength-building exercise focusing primarily on the chest, shoulders, and triceps. Goku’s impressive upper body strength can be attributed to this exercise, enhancing his capacity for powerful strikes and blocks.


Squats are a full-body exercise that strengthens the lower body and core, contributing to Goku’s extraordinary leaping ability, kicking power, and overall agility in combat.

Pull-Ups and Push-Ups

These bodyweight exercises are a staple in Goku’s workout, developing upper body strength, endurance, and muscular definition. They are fundamental in improving Goku’s grappling and punching proficiency.

Sun Salutations and Warrior Poses

These yoga exercises enhance flexibility, balance, and muscle tone, aiding in Goku’s fluid combat movements. Additionally, they foster mindfulness, a critical factor in Goku’s mental training. Don’t neglect these when following the Dragon Ball Z workout routine.

Treadmill Sprints and High-Intensity Cardio

Cardiovascular exercises like treadmill sprints build endurance and stamina, enabling Goku to sustain peak performance during long, intense battles.

Weighted Exercises

Replicating Goku’s anti-gravity training on Earth, exercises with added weights push muscular endurance and strength to the limit, mirroring the intense physical strain Goku experiences when training under enhanced gravity.

Each exercise contributes to Goku’s exceptional physical and mental prowess, reinforcing his position as one of the most powerful warriors in the Dragon Ball Z universe.

Goku’s Diet Principles

Goku’s diet is as unique as his workout routine. It is characterized by its high caloric content, which fuels his rigorous training and rapid recovery. His diet primarily comprises whole foods, which are nutrient-dense and contribute to his overall health and physical resilience. Here are some key principles of Goku’s diet:

  1. High-Calorie Diet: Goku’s intense training regimen requires a high-energy diet. His meals are high in carbohydrates, proteins, and healthy fats to meet his energy needs.
  2. Nutrient-Dense Foods: Goku’s diet focuses on whole, unprocessed foods rich in vitamins, minerals, and antioxidants. These nutrients support muscle growth, recovery, and overall health.
  3. Protein-Rich Foods: Goku consumes ample protein to support muscle repair and growth. His diet includes lean meats, fish, eggs, and plant-based proteins.
  4. Hydration: Staying hydrated is crucial for Goku, especially during tough training sessions. He drinks water throughout the day, and occasionally enjoys green tea for its antioxidant benefits.
  5. Frequent Meals: Goku eats several smaller meals throughout the day instead of the typical three meals. This approach ensures a steady flow of nutrients to his muscles and supports his high metabolism.

What Goku Typically Eats: A Sample Daily Meal Plan

dragon ball z diet for goku meal plan

Below is a sample of what a typical day of eating might look like for Goku:

  • Breakfast: A large bowl of whole grain cereal with whole milk, topped with a variety of fresh fruits.
  • Mid-Morning Snack: A protein shake made with whey protein, banana, and full-fat Greek yogurt.
  • Lunch: Grilled chicken breast with a side of mixed vegetables and brown rice.
  • Afternoon Snack: Handful of almonds and an apple.
  • Dinner: Grilled salmon with quinoa and a side salad.
  • Evening Snack: A protein bar and a glass of milk.

This diet, rich in complex carbohydrates, lean proteins, and healthy fats, provides Goku with the necessary fuel for his demanding workouts and ensures optimal recovery. Note that this is a sample meal plan and does not take into account specific dietary requirements or restrictions. Always consult a dietitian or nutritionist when making drastic changes to your diet.

Goku’s Journey: From Ordinary Saiyan to Universe’s Mightiest Warrior

Goku’s journey is a testament to unwavering determination, consistent effort, and an unyielding spirit. Born as Kakarot, an ordinary Saiyan child, Goku was sent to Earth as an infant to conquer the planet. However, an accident that led to memory loss turned Goku into a benign, loving child. His journey from then to becoming the universe’s mightiest warrior is an epic tale of relentless training, innumerable battles, and personal growth.

As a young boy, Goku trained under the martial arts master, Master Roshi, honing his skills and laying the foundation for his future strength. His participation in the World Martial Arts Tournament exposed him to diverse fighting styles and formidable opponents, further fueling his desire to become the strongest.

Goku’s iconic transformation to the Super Saiyan, during his battle with Frieza, marked a significant turning point in his journey. This transformation, a result of intense rage and the sheer will to protect his loved ones, revealed Goku’s potential as a warrior and the hidden power of the Saiyan race. His numerous battles against foes like Cell, Buu, and the gods themselves, have only served to push his limits and reinforce his position as the universe’s mightiest warrior.

Goku’s training in the otherworld, the Hyperbolic Time Chamber, and under the gods, have not only strengthened his physical prowess but also his mental fortitude. His inherent Saiyan trait of growing stronger after each battle combined with his rigorous training routines, has led him to achieve forms beyond any Saiyan’s reach – from Super Saiyan to Super Saiyan God and beyond.

Yet, what truly sets Goku apart is not just his immense power, but his humility, love for others, and the belief in the goodness in others. His journey from an ordinary Saiyan child to the universe’s greatest warrior is intertwined with the tale of a humble, kind-hearted hero who fights not for personal gain, but for the love of the fight and the protection of the innocent. This unique blend of might and kindness, strength and humility, is what defines Goku’s journey to becoming the warrior he is today in the Dragon Ball Z universe.

Final Thoughts

The Dragon Ball Z workout routine and Goku’s diet principles offer a glimpse into the extraordinary regimen followed by the universe’s mightiest warrior.

It’s an inspiring testament to the power of discipline, determination, and resilience.

In addition to physical strength and stamina, it emphasizes the importance of mental fortitude, recovery, and a balanced nutritional intake.

While Goku’s lifestyle might be a work of fiction, the principles behind his training and diet are firmly rooted in reality and can be utilized by anyone seeking to improve their fitness.

Remember, the journey to fitness is a marathon, not a sprint.

Consistency and patience, like Goku’s, are key to seeing long-term results.

Always consult with a professional before undertaking any drastic changes to your workout or diet regime.

As Goku exemplifies, with perseverance, even the most formidable goals can be achieved.

Frequently Asked Questions (FAQs)

Q: How long does the Goku workout routine take each day?

A: Goku, being a Saiyan, can exercise for hours on end. However, for a human, 1-2 hours of intense workout mimicking Goku’s training methods should be sufficient. Always remember to listen to your body and rest when needed.

Q: Can vegetarians or vegans follow Goku’s diet plan?

A: Yes, Goku’s diet plan can be adjusted according to dietary preferences and restrictions. Plant-based proteins like lentils, chickpeas, tofu, and tempeh can replace animal proteins.

Q: How much rest is required in the Goku workout routine?

A: Rest is crucial for muscle recovery. While Goku can train for extended periods, humans need adequate rest. Aim for at least 7-9 hours of sleep and include rest days in your workout routine.

Q: Can beginners follow the Goku workout routine?

A: The Goku workout routine is intense and may not be suitable for beginners. However, you can start with lower intensities and slowly increase as your strength and endurance improve.

Q: How soon can I see results with the Goku workout routine?

A: The time to see results varies for each individual. Consistency, a balanced diet, and adequate rest are key to seeing results. Remember, fitness is a long-term commitment, not a quick fix.

Q: Do I need any special equipment for the Goku workout routine?

A: The Goku workout routine primarily involves bodyweight exercises and martial arts training. However, having access to gym equipment can provide more variety and challenge to your workouts.

Q: Who should I contact if I have specific dietary restrictions or medical conditions?

A: If you have specific dietary restrictions or medical conditions, it’s recommended to consult with a healthcare provider or a registered dietitian before starting any new workout or diet plan.

Remember, while the Goku workout routine and diet principles provide a great blueprint, it’s important to tailor them to your individual needs and capabilities for the best results.

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