Goku Cosplay Workout and Guide: Train to Embody The Legendary Super Saiyan

Last updated on June 15th, 2022 at 01:06 pm

This is definitely not the first Goku workout we’ve had at SHJ.

Actually, it’ll be the third workout inspired by the Saiyan from DBZ.

We have a full Dragon Ball Z Inspired Workouts category in our Workout Database, and Goku and Vegeta were both recently named two of the most popular character workouts EVER on SHJ.

So, naturally, we want to give you as much Goku as we can without it being ridiculous!

Including this one, we’ve also seen the original Goku Workout (also linked to above), and a Goku Inspired Circuit Workout with Video Guide as well.

By the way, if you don’t already know, this is our new category that I announced I’ll be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!

Goku Stats:

Height: 5’9

Weight: 185-200 lbs.

Real Name: Kakarot

Anime: Dragon Ball Z

Some sources put Goku a little shorter, but for the most part I find that his “official” height is 5’9.

And that lands Vegeta, as you’ll see below, much shorter!

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, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

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 Black Manta at 6’4.

Ronan and Sagat are 7’5, and 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.

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Goku Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Cut and Shred

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, 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!

Goku Cosplay Information (and Options)

Now it’s time to not transform your body, but rather your attire.

That’s right, it’s the NEW fun part.

As you can tell from the picture above (and throughout the article as well), Goku cosplay has a few different options.

You can definitely have some fun with this.

Here’s some suggestions, and I tried to diversify it (not Amazon this time due to lack of availability/variation):

• Standard Goku Cosplay Option
• Super Saiyan Goku Cosplay Option
• Goku BLACK Cosplay Option (Zamasu)
• Goku Super Saiyan Wig for Cosplay

And there you have it.

Along with this killer workout I’m going to build for you to turn you into Goku, these are our favorite options for his outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

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Goku Workout Routine Information (and Research)

So we have some more fun (although may not as much) in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

We’ve been here before for Goku, but for the sake of the article I’ll still go through the information we’ll be utilizing.

So let’s start at Dragon Ball Z Wiki Fandom with a bit of a biography for Goku (being that this is a Cosplay/Beginner Routine after all):

Goku is the main protagonist of the Dragon Ball metaseries. Goku is a Saiyan originally sent to destroy Earth as an infant. However, a head injury at an early age alters his memory, ridding him of his initial destructive nature and allowing him to grow up to become one of Earth’s greatest defenders. He constantly strives and trains to be the greatest warrior possible, which has kept the Earth and the universe safe from destruction many times.

And he has an enormous list of powers and abilities.

If you want to see the full breakdown of each one of those go ahead and check it out on our main Goku Workout Routine.

For this, I’ll still give you all the powers and abilities, but just without the breakdown of each:

• Superhuman strength
• Energy manipulation
• Super speed
• Flight
• Portal creation
• Telepathy
• Teleportation
• Regeneration
• Superhuman durability
• Instinctive reaction
• Transformation

And, since this is a cosplay oriented workout routine that we’re building, we don’t necissarily have to base our training on all of that, although it definitely is still fun to know.

(If you want the training based on his powers and overall character you’re looking for the original Goku Workout)

That being said, we need to quickly breakdown his physique.

Goku is stocky and extremely lean.  To go along with his lean physique he also has a lot of mass.  

He’s no Broly, but he’s still quite muscular.

For the sake of the cosplay that I suggest I will focus in on a couple things:

1. Lean but Bulky
2. Abs with a Large Chest and Arms

That should get you guys right into the character’s physique.

The mentality and personality is going to be all on you!

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Goku [Cosplay] Workout

Training Volume:

5 days a week

Explanation:

We’ll be training 5 days a week.  Although I will be making this as beginner oriented as I can, I will be calling it “Beginner-Intermediate” simply because I will be adding in complex lifts.  Feel free to sub those to different variations if you need.  I will include examples below.

Difficulty Level:

Beginner-Intermediate

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

Want To Upgrade This Workout?

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Goku Cosplay Workout: Sample Workout Schedule

Monday: Chest and Triceps with Fat Burning Cardio

Tuesday: Legs and Calves with Fat Burning Cardio

Wednesday: Cardio and Core Day (Option to Add Calisthenics as Bonus)

Thursday: Shoulders and Traps with Fat Burning Cardio

Friday: Back and Biceps with Fat Burning Cardio

Saturday: Rest Day

Sunday: Rest Day

Goku Cosplay Workout: Chest and Triceps with Fat Burning Cardio

Warm Up:

10 Minute Jog or Incline Walk

Workout:

Bench Press (Sub Machine Press or DB Press)

4×12

Tricep Cable Pushdown with Rope

3×12

Incline Bench Press with Dumbbells (Sub Machine)

3×10

Dips

5×8

Chest Flyes (DB, Cables or Machine)

4×10

Overhead Tricep Extension

3×0

Fat Burning Cardio:

30 Minutes of Varied Cardio from Below Options:

• Elliptical
• Treadmill Walk/Jog
• Row Machine
• Bike
• StairMaster

Goku Cosplay Workout: Legs and Calves with Fat Burning Cardio

Warm Up:

10 Minute Jog or Incline Walk

Workout:

Back Squat (Sub Hack, Landmine, Goblet or Front)

4×12

Seated Calf Raises

3×12

Hamstring Curls w/ Machine

3×10

Weighted Lunges

5×8 each leg

Box Jumps

4×10

Leg Press

3×0

Fat Burning Cardio:

30 Minutes of Varied Cardio from Below Options:

• Elliptical
• Treadmill Walk/Jog
• Row Machine
• Bike
• StairMaster

Goku Cosplay Workout: Cardio and Core Day

Complete 60 Minutes of Varied Cardio:

• Elliptical
• Treadmill Walk/Jog
• Row Machine
• Bike
• StairMaster

Complete 5 Sets of Each Core Exercise:

Sit Ups x 25

Hanging Leg Raises x 25

Russian Twists x 25

Cable Crunches x 25

Planks x 60 seconds

Goku Cosplay Workout: Shoulders and Traps with Fat Burning Cardio

Warm Up:

10 Minute Jog or Incline Walk

Workout:

Overhead Press (Sub Seated w/ Bar or DB, or Machine Press)

4×12

Hang Cleans

3×12

Barbell Shrugs

3×10

Face Pulls w/ Cable

4×10

Upright Rows w/ Plate

4×10

Shoulder Flys

3×0

Fat Burning Cardio:

30 Minutes of Varied Cardio from Below Options:

• Elliptical
• Treadmill Walk/Jog
• Row Machine
• Bike
• StairMaster

Goku Cosplay Workout: Back and Biceps with Fat Burning Cardio

Warm Up:

10 Minute Jog or Incline Walk

Workout:

Deadlift (Sub w/ DBs)

4×12

Bent Over Rows w/ Barbell (Sub w/ DB)

3×12

Alternating Dumbbell Bicep Curls

3×10

Chin Ups

5×5

Preacher Curls

4×10

Wide Grip Lateral Pulldown

3×10

Fat Burning Cardio:

30 Minutes of Varied Cardio from Below Options:

• Elliptical
• Treadmill Walk/Jog
• Row Machine
• Bike
• StairMaster

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