It’s time for another Dragon Ball Z themed week.
And who other to kick it off than the Legendary Super Saiyan Broly!?
The new Broly movie was officially announced, we got an amazing trailer for it, and it’s set to release in theaters in January!
So, while we’ve already seen Goku, Kale, Vegeta and Caulifla, bringing back to Dragon Ball week is quite necessary.
It probably would have been cool if I was able to pair up Broly and Kale, the two Legendary Super Saiyans of each sex, but this will definitely suffice.
I mean, c’mon, I obviously had to do Kakarot and the Saiyan Prince first…
Broly Stats:
Height: 7’5″ 7’8″ (as a SSJ) 9’0″ (as a LSSJ)
Weight: 303 lbs. 325 lbs. (as a SSJ) 507 lbs. (as a LSSJ)
Real Name: Broly
Powers:: Yes
Broly is big as hell!
Both with and without his Legendary Super Saiyan form!
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, but Damian Wayne (Robin) is only two inches taller. Goku isn’t that tall either, though, standing only 5’7.
One Punch Man falls in at 5’9 right there with Ryu – and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5.
And, of course, Hulk is up there with them, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Broly Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
THE BROLY PORTION:
As I said before, “The Hulk may get something specifically different.”.
And this is Broly, Legendary Super Saiyan, which still counts!
Well, that’s not completely true, but I also want to mention something that is really important for those of you who are looking to put on Broly-like mass.
In order to gain weight you’re going to need to eat over your caloric maintenance level.
You need to eat MORE!
It’s important to also get enough protein daily (which we’ve mentioned), so counting macronutrients also really helps (which you can learn more about in the Nutrition Pillars).
So, EAT like a Legendary Super Saiyan would!!!
Broly Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Broly’s, powers and/or abilities.
The first thing you need to know is that Broly is a Legendary Super Saiyan (which I mentioned), and he appears to be the last one.
These Legendary Super Saiyans only appear every thousand years.
We’re first shown Broly with restricted power, due to his father’s control and restrictions:
To better control Broly and his power as his mental-instability continued to grow, Paragus (Broly’s father) placed a crown on Broly’s forehead, along with wristbands and a necklace with a flat plate over the chest, each which are golden with a blue gem. Broly also wore golden bands over his biceps. After breaking free from Paragas’ control, Broly’s crown and armbands were destroyed. After Broly’s defeat against Goku, he obtained scorch marks across his chest.
The reason for his father’s necessary control was not only his mental-instability, but also his power since birth:
At birth, his most curious feature was his inordinate power level of 10,000. This anomaly meant that by birth, Broly’s power had already been close to that of Bardock and King Vegeta at the time of their deaths.
Yes, 10,000 power level is OVER 9,000!!!
And, some information on Broly’s unique Legendary Super Saiyan form:
This form is also one that it is genetically unique to Broly (and his clone Bio-Broly) due to being a birth-given power. Since the power level in this form is so vast, Broly has been shown to take extremely powerful attacks without so much as flinching, such as a point-blank Kamehameha from Goku. Broly showcases his strength in this form by destroying Planet Shamo with a single energy sphere.
All this information comes from the Dragon Ball Wiki and is basically to show Broly’s power and overall strength.
This can all be paired and combined with the powers a regular saiyan is shown to have (flight, ki blasts, ki sense, and much more).
For this one we’re going to have to focus on getting HUGE, and STRONG, while also not allowing it to dampen our agility and endurance.
Are you ready?
Join The Superhero Academy and start unleashing your inner SuperHuman.
The Broly Workout Routine
Training Volume:
6-7 days a week
Explanation:
If you were a saiyan I would tell you to train every single day. But, seeing as how we’re mere humans trying to become SuperHuman, we’re going to need at least one day per week to recover, so train 6 days a week and cut out an endurance and MMA day once per week somewhere.
Superset Explanation:
Letters indicate superset movements. Do them in order, without taking breaks in between each of them until a full set of each is done. Then break, and rinse and repeat for the given number of sets.
Circuit Explanation:
No break through the duration of the circuit. All the rounds and exercises should be completed all the way through.
Broly Workout Day One: Back and Biceps
Warm Up:
Stretch
1 mile jog
3×10 Pull Ups
3×15 Dips
3×20 Air Squats
3×25 Push Ups
Workout:
Deadlift
5×10,8,5,3,3
Preacher Curls
4×10,8,5,6
Superset 1:
A. Lateral Pulldowns
3×10
B. Rows (Cable or Machine)
3×10
Superset 2:
A. Barbell Rows
3×10
B. Light Barbell Curls
3×10
Superset 3:
A. Seated Dumbbell Curls
3×10
B. Standing Dumbbell Hammer Curls
3×10
Circuit Finisher:
Three Round Circuit of: 21-15-9
Complete 21 reps of each, then 15, then 9
Movements:
Deadlift@135 for men 95 for women
Box Jumps
Broly Workout Day Two: Endurance and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Use a minimum of 2-3 days to train your mixed martial arts and endurance.
Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, Anna Diop.
Workout:
Run 3-5 miles
Don’t be afraid to start and stop at first, but do your best to work your way up to a continuous long distance run.
Calisthenics Add-on:
If you’re not going to be adding MMA in on top of the endurance training, you’re going to want to include some bodyweight/calisthenics work. Finish this rep scheme with the use of superset, circuits, or basic sets:
75 Pull Ups
75 Sit Ups
100 Dips
100 Lunges
150 Push Ups
150 Air Squats
Broly Workout Day Three: Chest and Triceps
Warm Up:
Stretch
1 mile jog
3×10 Pull Ups
3×15 Dips
3×20 Air Squats
3×25 Push Ups
Workout:
Bench Press
5×10,8,5,3,3
Close Grip Bench
4×10,8,5,6
Superset 1:
A. Incline Dumbbell Bench Press
3×10
B. Dumbbell Standing Flys
3×10
Superset 2:
A. Skull Crushers
3×10
B. Standing Overhead Tricep Extension
3×10
Superset 3:
A. Dumbbell Chest Flys
3×10
B. Dumbbell Tricep Kickbacks
3×10
Circuit Finisher:
3 Rounds for Time
10 Cable Chest Press
10 Clap Push Ups
10 Mountain Climbers
Broly Workout Day Four: Endurance and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Use a minimum of 2-3 days to train your mixed martial arts and endurance.
Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, Anna Diop.
Workout:
Run 3-5 miles
Don’t be afraid to start and stop at first, but do your best to work your way up to a continuous long distance run.
Calisthenics Add-on:
If you’re not going to be adding MMA in on top of the endurance training, you’re going to want to include some bodyweight/calisthenics work. Finish this rep scheme with the use of superset, circuits, or basic sets:
75 Pull Ups
75 Sit Ups
100 Dips
100 Lunges
150 Push Ups
150 Air Squats
Broly Workout Day Five: Legs, Glutes and Calves
Warm Up:
Stretch
1 mile jog
3×10 Pull Ups
3×15 Dips
3×20 Air Squats
3×25 Push Ups
Workout:
Back Squat
5×10,8,5,3,3
Cable Pullthroughs
4×10,8,5,6
Superset 1:
A. Leg Press
3×10
B. Calf Raises (on Leg Press)
3×10
Superset 2:
A. Weighted Lunges
3×10
B. Hamstring Curls
3×10
Superset 3:
A. Leg Extension
3×10
B. Straight Leg Deadlift
3×10
Circuit Finisher:
5 Rounds for Time
60 second Plank
10 Air Squats
10 Lying Leg Raises
30 Second Wall Sit Hold
Broly Workout Day Six: Endurance and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Use a minimum of 2-3 days to train your mixed martial arts and endurance.
Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, Anna Diop.
Workout:
Run 3-5 miles
Don’t be afraid to start and stop at first, but do your best to work your way up to a continuous long distance run.
Calisthenics Add-on:
If you’re not going to be adding MMA in on top of the endurance training, you’re going to want to include some bodyweight/calisthenics work. Finish this rep scheme with the use of superset, circuits, or basic sets:
75 Pull Ups
75 Sit Ups
100 Dips
100 Lunges
150 Push Ups
150 Air Squats
Broly Workout Day Seven: Shoulder and Traps
Warm Up:
Stretch
1 mile jog
3×10 Pull Ups
3×15 Dips
3×20 Air Squats
3×25 Push Ups
Workout:
Military Press
5×10,8,5,3,3
Barbell Shrugs
4×10,8,5,6
Superset 1:
A. Arnold Press
3×10
B. Upright Row
3×10
Superset 2:
A. Front Raise (Plate or DB)
3×10
B. Dumbbell Shrugs
3×10
Superset 3:
A. Face Pulls
3×10
B. Lateral Cable Raises
3×10
Circuit Finisher:
EMOM (Every Minute on The Minute):
10 Minutes of:
5 Burpees
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
