Last updated on August 6th, 2021 at 05:52 pm
Legendary Super Saiyan time!
We’re wrapping up our Dragon Ball Z week STRONG.
We saw Goku, Vegeta and even Caulifla after the booming success we had in other anime themed weeks leading up to this.
And, if you missed those, we had All Might, Erza Scarlet, One Punch Man, and Mikasa.
They were all pretty awesome if I do say so myself.
But don’t worry, there will be even more awesomeness to come.
Kale Stats:
Height:Â 5’4
Weight:Â (approximate) 121 lbs.
Real Name:Â Kale
Powers:Â Yes (Saiyan)
Kale is one of the shortest characters we’ve seen.
She’s right there with the shortest, not counting Caulifa!
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale matching her there. BUT, now we have Caulifla at 4’8!
We had Wonder Woman come in standing 6’0 tall, Mystique and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Harley Quinn.
And, the tallest we’ve seen is Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Grab The Unofficial Dragon Ball Z Workout Booklet and Unleash Your Inner Super Saiyan!
Kale 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 you 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.
Take The Dragon Ball Z Workout Placement Quiz Now!
Kale Workout Routine Research
And now for the moment we’ve all been waiting for.
What I call “the fun part” of these character workout routines.
The part where I get to tell you the “why” and “how” of the routine we’re about to build by going through the character’s…in this case Kale’s…powers and abilities!
First and foremost we should point out that Kale is a Saiyan, which is a different race, AKA not human.
Her Wiki tells us this even more in depth by explaining:
is a Saiyan from Universe 6 and a member of Team Universe 6. Kale is Caulifla’s best friend, sister-figure and protégé. She is the Legendary Super Saiyan of Universe 6, a demon warrior who appears once every 1000 years.
Yes, they said it.
THE Legendary Super Saiyan.
In case you didn’t know, that’s like the Broly of Goku and Vegeta’s Universe.
So that’s all the powers we know (which I’ll list below) and then some:
- Superhuman Strength
- Superhuman Speed
- Superhuman Durability
- Superhuman Senses
Get ready, because that’s what we’re training for.
Let’s do this.
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The Kale Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to have 4 days of typical weight lifting and then 2 days made up of calisthenics and cardio.
Day One: Kale Chest and Triceps
Warm Up:
Stretch
Jog 800m
Workout:
Bench Press
4×12
Tricep Overhead Extension
4×12
Incline Bench Press
4×12
Tricep Pushdowns
4×12
Dips
4×25
Kale Circuit:
4 Rounds for Time:
400m jog
25 Deadlifts
20 Squats
15 Bench Press
10 Overhead Presses
5 Power Cleans
Day Two: Hyperbolic Time Chamber
Warm Up:
Stretch
Cardio:
30-60 min of varied cardio
Calisthenics:
200 Air Squats
150 Sit Ups
150 Push Ups
100 Dips
100 Lunges
75 Pull Ups
75 Leg Raises
Day Three: Kale Back and Biceps
Warm Up:
Stretch
Jog 800m
Workout:
Deadlift
4×12
Bicep Curls
4×12
Lateral Pulldowns
4×12
Cable Rows
4×12
Chin Ups
4×25
Kale Circuit:
4 Rounds for Time:
400m jog
25 Deadlifts
20 Squats
15 Bench Press
10 Overhead Presses
5 Power Cleans
Day Four: Hyperbolic Time Chamber
Warm Up:
Stretch
Cardio:
30-60 min of varied cardio
Calisthenics:
200 Air Squats
150 Sit Ups
150 Push Ups
100 Dips
100 Lunges
75 Pull Ups
75 Leg Raises
Day Five: Kale Shoulders and Traps
Warm Up:
Stretch
Jog 800m
Workout:
Military Press
4×12
Dumbbell Shrugs
4×12
Dumbbell Front Raises
4×12
One Arm Dumbbell Snatches
4×12
Push Ups
4×25
Kale Circuit:
4 Rounds for Time:
400m jog
25 Deadlifts
20 Squats
15 Bench Press
10 Overhead Presses
5 Power Cleans
Day Six: Kale Rest and Rice
Rest Day.
Eat some rice and protein.
Have fun.
Day Seven: Kale Legs and Calves
Warm Up:
Stretch
Jog 800m
Workout:
Squats
4×12
Calf Raises
4×12
Leg Press
4×12
Hamstring Curls
4×12
Weighted Step Ups
4×12
Kale Circuit:
4 Rounds for Time:
400m jog
25 Deadlifts
20 Squats
15 Bench Press
10 Overhead Presses
5 Power Cleans
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GRAB THE UNOFFICIAL DRAGON BALL Z WORKOUT BOOKLET!
More than 10 Workouts for Saiyans, Humans, Androids, Freizas, Demons, Namekians, and everything in between!
(Unofficial Workouts Inspired by Characters)
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