Kefla Workout Routine: Train like The Fused Female Saiyans Caulifla and Kale

Last updated on August 6th, 2021 at 05:56 pm

Oh yeah, more Dragon Ball Super.

I told you more was coming after we saw Jiren.

And we’ve even technically seen Kefla before, considering she is the fused Caulifla and Kale, who we have had on the site earlier.  Both the female saiyans were done around the time we saw workouts for Goku, Vegeta, Broly and Videl.

But we’re back for more.

This is prompted by the fact that I just finished up Super, and also because the the Dragon Ball Broly movie is coming out this weekend and I’m hyped.

Kefla Stats:

Height: Kale 5’4, Caulifla 4’8, Kefla 5’1

Weight: Unknown

Real Name: Kale and Caulifla from Universe 6

Powers: Yes

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, 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 Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was 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!

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Kefla 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.

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Kafla 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 Kefla’s, powers and/or abilities.

One of the reasons I wanted to do Kefla paired with Jiren is because there are only a few mortals that are capable of going head to head with a full strength Goku, and she was one of them.

We’ll be seeing the few all show up on the site within the coming weeks.  

Kefla’s Wiki page tells us this about her power:

Kefla is one of the most powerful fusions in the entire series alongside Vegito, Fused Zamasu, and Gogeta.

According to Vados, Kefla’s power consists of Caulifla and Kale’s power multiplied tens of times. When she is first born, Kefla herself says she feels infinite power bubbling inside of her, and Goku remarks that her power is so high that he cannot sense a limit to it. Vegeta also notices Kefla’s strength during his fight with Toppo, saying that he felt “an incredible energy”. On the sidelines, Kefla’s power was enough to make even Jiren twitch during his meditation.

Basically, Kefla is strong as hell.

And we’re going to train like she would.

That’s training for two, if you didn’t realize.  So get ready.

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The Kefla Workout Routine

Training Volume:

7 days per week

Explanation:

Like I said with Jiren’s routine (as this was made for the both of them), we’re not messing around.  We’re going to utilize active off days for muscle recovery consisting of running and mixed martial arts, but that is it.  We’ll need to dig deep for some saiyan recovery or senzu beans for this one.

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Day One: Chest and Triceps

Warm Up:

Stretch

15 min jog

Workout:

Barbell Bench Press

5×5

Close Grip Bench Press

4×12

Incline Dumbbell Bench Press

4×12

Seated Dumbbell Overhead Extension

4×12

Dumbbell Chest Flys

4×12

Cable Pushdowns

4×12

Bodyweight:

Dips

4×15

Triangle Pushups

4×20

Day Two: Mixed Martial Arts, Cardio and Parkour

Warm Up:

3.1 mile run

Workout:

Choose a mixed martial arts program below:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Three: Shoulders and Traps

Warm Up:

Stretch

15 min jog

Workout:

Standing Barbell Military Press

5×5

Barbell Shrugs

4×12

Seated DB Shoulder Front Raises

4×12

Seated DB Lateral Raises

4×12

Clean and Press

4×12

Kettlebell Swings

4×12

Bodyweight:

Push Ups

4×25

Handstand Push Ups

4×10

Day Four: Mixed Martial Arts, Cardio and Parkour

Warm Up:

3.1 mile run

Workout:

Choose a mixed martial arts program below:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Five: Back and Biceps

Warm Up:

Stretch

15 min jog

Workout:

Deadlift

5×5

Preacher Curls

4×12

Bent Over Rows (Barbell or DB)

4×12

Lateral Pulldowns

4×12

Hammer Curls (DB or Cable)

4×12

Back Extension

4×12

Bodyweight:

Chin Ups

4×10

Wide Grip Pull Ups

4×5

Day Six: Mixed Martial Arts, Cardio and Parkour

Warm Up:

3.1 mile run

Workout:

Choose a mixed martial arts program below:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Day Seven: Legs

Warm Up:

Stretch

15 min jog

Workout:

Barbell Squats

5×5

Leg Extension

4×12

Calf Raises

4×12

Hamstring Curls

4×12

Cable Pull throughs

4×12

Glute Bridges w/ Barbell

4×12

Bodyweight:

Lunges

4×20

Jump Squats

4×10

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