Chat with us, powered by LiveChat

Super Saiyan Workout: The Key to Goku’s Strength


There’s only one way you can push your limits and become invincible – by training like a Super Saiyan.

While Saitama’s One Punch Man Workout is great, it’s limited to just physical strength. What you need to become truly indestructible is not just a workout plan, it’s the way Goku does it.

You might think that the anime world is a whirlwind of fiction and fantasy. But it’s practices can easily be applied to the real, waking world. From diets to workout plans, there isn’t anything anime characters lack in, especially when it comes to building powerhouse strength.

The Super Saiyan is a state of constant evolution – a state where the idea of ‘perfection’ itself is a whimsy. And the only way to truly achieve this state is by forcing yourself to endure beyond your ability, and to emerge victorious and mighty like Goku when you didn’t think you had ‘it’ in you.

Super Saiyan Workout Plan | Super Saiyan Workout Routine | How to Train Like a Super Saiyan | What is a Saiyan | Steps To Becoming a Super Saiyan | 4-Day Plan | Key Takeaway | FAQs

The Super Saiyan Workout – Build A Physique Like Goku’s

Goku’s physique can’t be made overnight, it has to be earned. And there’s only rule that applies – as soon as you feel like you can do something, just level up. Because the only person you’re outdoing is yourself.

Let’s dive into the infamous Goku workout.

Wide Grip Push-Ups

  • Place your hands on the ground wider than shoulder-width apart
  • Embrace your core to make sure your body is straight and back neutral
  • Straighten your arms and legs so you’re in an elevated position
  • Lower yourself down to the ground with your chest parallel to the floor
  • Keep your elbows slightly tucked inward as you descend
  • With your chest stretching out at the bottom, squeeze your pecs together to lift yourself up
  • This is one rep

Reps: 4

Chisel your chest with this upper chest workout routine.



  • Put your palms flat on the ground, shoulder-width apart
  • Tuck your core in and tighten it so it is activated
  • With your back neutral, lower yourself down allowing your chest to stretch
  • Using your triceps and squeezing your pecs, lift yourself up again
  • This is one rep

Reps: 6

Switch it up with diamond pushups.

Raised Leg Push-Ups

  • Keep your palms flat on the floor and arms shoulder-width apart
  • Keep your back neutral and legs straight – then raise one leg
  • Push down to the ground, letting your chest and shoulders stretch out
  • Squeeze your pecs together and lift yourself off the ground
  • This is one rep

Reps: 4

Intensity your workout with banded pushups.


  • Stand with your feet shoulder-width apart
  • Roll your palms into fists and position them under your chin
  • Make sure your chin is tucked into your chest
  • Then, while alternating your hands, throw punches with full force
  • Once you’ve thrown punches with both arms, you’ve completed one rep

Reps: 60

Learn more about boxing in this Muay Thai Training guide.

Turning Kicks

  • Stand with your feet shoulder-width apart
  • Take a fight stance with one arm tucked into your chest
  • Shift all your weight on the non-working foot and bend slightly
  • Then lift your working-leg and throw a kick in the air with full force
  • Bring this leg back to the ground and repeat with the other leg
  • This is one rep

Reps: 40

Incorporate dumbbell leg workout to your routine to powerpack your legs.

High Knees

  • Stand with your legs slightly less than shoulder-width apart
  • With the toe of one foot, push your leg up, tucking the knee into your chest
  • Once back on the ground, switch to the other leg
  • Do this in a sprint, switching between both legs in a fast motion
  • This is one rep

Reps: 30

The best alternatives for high knees are jumping jacks.



  • Lay down with your back flat on the ground
  • Keep your legs bent and feet grounded, giving you stability for the movement
  • Brace your core to activate your abs
  • Place your hands behind your ears or neck
  • Push yourself off the ground while squeezing your upper abs
  • Lower yourself back on the floor
  • This is one rep

Reps: 10

Engage your core with these 4 upper ab exercises.

Leg Raises


  • Once again, lay down with your back flat on the floor
  • Brace your core and slightly tilt your body upward for better core engagement
  • Keep your palms flat on the ground by your sides
  • Keep your legs clamped and using your lower torse, lift your legs 45° from the ground
  • Lower your legs again but don’t let them touch the ground completely
  • Lift again – this is one rep

Reps: 10

Learn how to do flutter kicks to get ripped abs.

Sitting Twists


  • Sit with your knees tucked in and all your weight on your heels
  • Your body should form a ‘V’ shape with your back neutral
  • Make sure your core is braced so your abs are active and engaged
  • Extends your arms, holding them together
  • Then twist from one side to the other, keeping your lower body stable and grounded in its place
  • This is one rep

Reps: 10

Get sculpted obliques with these 10 killer exercises.

Once you’ve completed all these exercises in a circuit, you’re done with your first set.

Super Saiyan Workout Routine

Super Saiyan Workout Level Number of Sets Rest Between Sets
Level 1 3 Sets 3 Minutes
Level 2 5 Sets 2 Minutes
Level 3 7 Sets 1 Minute


How To Train Like Goku?

The Super Saiyan is a way of life – a pathway where you challenge yourself constantly, defeating each one of your personal bests. There are no shortcuts here – just pure hustle and grind.

To truly train like Goku, you need to find ways to push yourself harder. These may include:

Going Against the Gravity

Slow down your movements during your exercise. For instance, if you’re doing pushups, rather than speeding up, go in slow-mo. As you control your eccentrics, you’ll feel a blazing burn in your muscles.

This is a great way of increasing your training intensity. It compels your muscles to perform in an isometric manner, helping them increase their full strength.

Not only will you feel your muscles shaking, you’ll also feel much closer to failure than doing regular exercise.

Increase Your Reps

If you really want to hack Goku’s workout, remember this – think you can do 10 reps? Do 20 instead. Hitting 30 reps? Make it 60. Every time you set a limit that’s achievable, double it and make the new number your goal.

Your body grows in strength. This means if you’re constantly doing 10 reps, it probably feels easier now. You need to be challenging yourself and one great way is to double, triple or even quadrupling your reps.

Include Movement

Here’s the thing – you can’t just rely on the exercises to give you that Goku physique you dream of. You have to do more, push more and go that extra mile. Remember how Goku used to run around King Kai’s planet? If he could do that, then you can step up your habits and include some movement into your daily life.

You don’t have to make any extraordinary changes. Just start walking to your nearby locations. Ditch your car and hit the grocery store on foot. Make sure you’re adding some steps through walks or runs into your routine.

Pace it Up

Goku used to hike up the Korin Tower – it helped him build his physique. Well, it could only mean one thing – you need to pace it up too. Include some kind of aerobics into your training regimen.

Add some high intensity cardio such as a run or hike, or even hit the Stairmaster every day. You don’t have to do it for hours and hours as long as you’re pacing it up every single day.

Mix & Match with Martial Arts

Martial arts give your body the fluidity and smoothness it needs. It refines your moves, helping you flow like water. Consider adding some martial arts combos to your workout routine such as:

  • Pushups with punches
  • A variety of kicks such as roundhouse and side kicks
  • Jabbing and crossing
  • Shadow boxing with weights

Hit It in Combos

One of the best ways to challenge your limits is to make your daily exercises feel harder. Think pushups, triceps kickbacks and shoulder presses are easy? Do them in a circuit of 12 reps each exercise, one after the other without any rest in between.

Pick 3 exercises that focus on different muscles and do them at once. This challenges your body, improving not just your physique but also your athletic abilities.

Hold & Pause

If there’s one way to truly adopt the Super Saiyan lifestyle, it is by ramming up the intensity of each move. This could be the simplest of movement such as an against-the-wall-sit. But by holding onto this position long enough, you’ll be pushing your muscles to the brink of failure.

Don’t Be Afraid of Getting Weighted

Clad in weight clothes, Goku participated in the 23rd World Martial Arts Tournament. This reflects not just upon his strength but also upon his lifestyle.

In order to embrace the Super Saiyan lifestyle, you need to follow similar practices. Go for weight anklets on your feet and do your daily tasks as you’d do on a normal day. This includes walking, running, cycling, hitting the grocery store or going on a coffee run (of course, don’t drive or shower wither ankle weights).

After 2-3 days, remove the weights, allowing your legs to heal and recover. You’ll feel your leg strength increase exponentially.

What is a Saiyan?

I could talk about what a Saiyan is all day, but let’s turn to a reliable source to explain to us what a Saiyan is. Take it away Dragon Ball Wiki.


“The Saiyans (サイヤ人 Saiyajin) are a fictional extraterrestrial race of humanoids in the Dragon Ball manga by Akira Toriyama. The Saiyans are a naturally aggressive species who are, purportedly, the strongest warriors in the fictional Dragon Ball universe. Saiyans display a wide array of special abilities, possessing incredible natural strength, ki energy manipulation, superhuman agility, and reflexes, heightened sensitivity to smell, hearing, and vision. Except for their monkey-like tails, all Saiyans have an outward appearance identical to humans but with a larger, muscular build.”


So in simpler terms, Saiyans are jacked and a species you do not want to mess with. If a Saiyan is that OP, what is a Super Saiyan?

Back to you, Dragon Ball Wiki.


“The pinnacle of Saiyan power is the Super Saiyan evolution and its subsequent levels, all granting increasingly enormous power to the Saiyan who achieves this extraordinary feat. Hybrid Saiyans also possess the potential to transform into Super Saiyans, but it is unclear how many generations removed from their Saiyan ancestor a hybrid individual can be before the transformation becomes unavailable to them.”


Now I won’t bore you with the details of the different kinds and levels of Saiyans but if you still want to know, here’s a short video that explains it all.

Steps towards Becoming a Super Saiyan

The most vital part of any training, especially training as intense is this, is discipline. You can’t go into a gym and expect to come out with a body like Goku and the power of Broly. You need to have a plan on how you are going to reach your goals.

Step 1: Train to get stronger, not bigger

The best part about Saiyans is that they don’t just train to become huge (Minus Broly, that dude is Hench). They train to be stronger and are more focused on endurance training. Take for example Goku doing 10,000 pull-ups in the gravity chamber before going for his battle.

If you want a body like that, you will need to do more than just lift heavy weights. It is essential to incorporate full-body exercises, like push-ups, which will help materialize your strength physically.

Step 2: We all need a Piccolo

Piccolo was the trainer for Goku’s kid and let’s just say he was tough on a child; you can only imagine how he would be to grown-ups.

Getting a personal trainer can seem expensive and pointless when you have all the information you need online, but there is no substitute for motivation. Think of it this way; you pay your personal trainer so you might as well make full use of it. Also when you have someone breathing down your neck the entire time you’re working out will push you to test your limits.

Step 3: Find the Vegeta to your Goku


If you followed the anime, Goku and Vegeta displayed the most iconic rivalry in anime history. The reason that this rivalry is credited as the greatest of all time is that Goku and Vegeta were continually competing to outperform each other.

This is precisely what you need in the gym. Your gym partner shouldn’t be just someone that spots you; he should be someone that you compete with every day. This will benefit both you and your partner if you take them as your competition.

Step 4: Find the Intensity

Seems pretty obvious, right? If you want to go hard, you have to disregard pain. That is where High-Intensity Interval Training (HIIT) comes into play. This means that you alternate between intense bursts of activity and fixed periods of less-intense activity during your workout.

The benefits of HIIT are too good to neglect:

  1. HIIT training preserves muscles while ensuring fat-loss
  2. It is time efficient. HIIT doesn’t take more than a couple of minutes to complete making it perfect for your busy daily schedule

Step 5: Get some shut eye

You can be the most powerful being in Universe 7; it still doesn’t mean you can keep going without getting some hours of sleep in the tank. Science has supported this notion and rest is especially necessary if you are working out.

Getting seven to eight hours of deep, uninterrupted sleep can do wonders for your body. You produce growth (muscle) hormones while you sleep, you avoid sugary treats since your body doesn’t require that extra energy and you have an improved immune system.

The point is, you can’t become a Super Saiyan in a day. Pace yourself!

Step 6: Chow Down

When we say chow down, actually have some nutritious food, and no that does not mean you gorge down on protein shakes, but actual food. You have to have a sound understanding of calorie surplus and deficit (Find out here).

The ideal ratio for your diet should be 2:2:1 of protein, carbohydrates, and fats respectively. You can always use protein shakes to appropriate your intake, but it should be relied on as less as possible.

4 Day Super Saiyan Workout Plan

Now we get to the real task, the actual grind.

Here’s a workout that you’ll definitely need a Senzu Bean to get past.


Now you know what to do and how to do it, go out there and stand in the ranks with the universe’s mightiest force. Lead the Pack!

Key Takeaway

Just as Goku breaks through his own limits in the world of anime, the Super Saiyan workout is designed to help you power through your own boundaries in real life. This is not just a training program to build Goku-level physique – it’s a code of life, a mindset – that keeps you driving forward and beyond your horizons.


What is the Super Saiyan workout?

The Super Saiyan workout comes from the iconic anime, ‘Dragon Ball Z’. it is a high intensity training program that is designed to build your strength, endurance and athletic abilities. This workout is unlike any other – it uses simple exercises and using the intensity increase practices, it makes your workout all the more rigorous, with or without weights. What makes it so special is that incorporates cardio, strength and bodyweight workouts and plays with intensity by incorporating slow movements, holds and pauses, combination exercises and circuits.

How to be strong as Goku?

You can be strong like Goku by following the Goku workout plan. This includes doing 100 pushups, 100 squats, 100 pullups and ab workouts till failure. Once you develop strength, double the number of reps you can do.

In addition, you also need to consume a protein-rich, balanced diet that helps your muscles recover. To develop strength like Goku, you need to be strong within – and this is where nutrition comes into play.

How to get ripped like Goku?

To get ripped like Goku, you need to follow the complete Super Saiyan workout. You need to incorporate wide grip pushups, regular pushups, raised leg pushups, punches, turning kicks, high knees, sit ups, leg raises and sitting twists. You can also incorporate weights into your routine to increase the resistance level of your workouts. Furthermore, by adding cardio and high intensity training such as walking on a hill or incline, you’ll be able to push your body and boost your strength.

Read More From SQUATWOLF

Leave a Reply

Your email address will not be published.