Last updated on January 7th, 2022 at 07:03 pm
Goku is one of the most popular characters we’ve ever featured at SHJ.
He was even first on our list for characters workouts at SHJ based on user choice from The SHJ Army.
And with Dragon Ball Z being as popular as it is here it even has it’s own section in our Workout Database for strictly Dragon Ball Z Inspired Workout Routines!
Oh, and the craziest part?
This will be our fourth (technically fifth if you count our Dragon Ball Z Workout that is based on him and Vegeta) workout routine based around Kakarot!
We’ve had our original Goku Workout Routine, our Goku Cosplay Workout and Guide, and even a quick Goku Circuit Workout inspired by Goku’s training as well.
But now we’re back for a full week of bodyweight training for Goku’s Calisthenics Workout!
Goku Stats:
Real Name: Kakarot
Height: 5’7
Anime: Dragon Ball Z
Powers: Yes
Goku is actually listed below because of how many times we’ve seen him already at SHJ.
He falls around a shorter height both in comparison to characters AND celebrities we’ve seen.
Vegeta 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
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like 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 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Dragon Ball Z Workout Placement Quiz Now!
Goku Calisthenics 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.
We have obviously seen Goku’s powers and abilities in the past (it’s a LONG list), but for this one we’ll go through some of his bio and talk about what we’re utilizing to build out this calisthenics workout.
Here’s what his Wiki Fandom tells us about him to get us started (although I’m sure we all know):
Son 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 when they continue to talk about his appearance, part of this is this quick statement:
Due to his love of training, he is most commonly seen wearing a Gi.
Goku is constantly training.
We see him in the Hyperbolic Time Chamber, training with friends, Master Roshi, King Kai, Whis and more!
He’s actually been seeing using weights a handful of those times as well, BUT when we see him use calisthenics he’s pumping out reps and utilizing advanced tactics.
That being said, here are just a handful of the powers that come with Goku being a Saiyan from Planet Vegeta:
- Superhuman Strength
- Superhuman Speed
- Superhuman Durability
- Superhuman Endurance
So we’re going to be training for strength, speed, and also to be able to compete like Goku for endless durations.
Which means we’ll be using cardio and high intensity interval training on top of our base calisthenics.
Get ready, because this will NOT be easy.
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Goku Calisthenics Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to be utilizing 3 days of calisthenics training that will be building up our strength and progressing to advanced movements and then two days devoted to high intensity interval training and one day devoted to purely endurance work.
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Goku Calisthenics Workout Routine: Sample Workout Schedule
Monday: Calisthenics
Tuesday: High Intensity Interval Training
Wednesday: Calisthenics
Thursday: High Intensity Interval Training
Friday: Calisthenics
Saturday: Active Rest Day
Sunday: Endurance Work
Goku Calisthenics Workout Routine: Calisthenics Training
Warm Up:
2×25 High Knees
2×25 Jumping Jacks
2×25 Butt Kickers
Workout:
Push Ups: 250
Air Squats: 200
Sit Ups: 150
Dips: 150
Pull Ups: 100
These reps can be completed by doing sets of 5-10 reps (or more), done in one big circuit, or even as supersets.
Extra Core Work:
Planking: 3×60 Seconds
Hollow Hold: 3×45 Seconds
L-Sit Hold: 3×30 Seconds
Goku Calisthenics Workout Routine: High Intensity Interval Training A
If you need a jump rope for our circuit workouts you can check out our Top Jump Rope picks here.
Complete 5 Rounds:
20 Double Unders
25 Push Ups
20 Double Unders
20 Air Squats
20 Double Unders
15 Dips
20 Double Unders
10 Pull Ups
Goku Calisthenics Workout Routine: High Intensity Interval Training B
If you need a jump rope for our circuit workouts you can check out our Top Jump Rope picks here.
Complete 3 Rounds:
60 Jump Ropes
50 Sit Ups
40 High Knee Skips
30 Mountain Climbers
20 Double Unders
10 Burpees
Goku Calisthenics Workout Routine: Endurance Work
On your endurance days it’s your job to get in long distance cardio. I would recommend sticking to running and utilizing the workouts provided below in conjunction with my recommended scaling of distance as well.
Scaled Running Distances:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
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Please make it much more easier to navigate. I clicked on “Download the free goku calisthenics workout PDF and oh my goodness. I am overwhelmed and am far from downloading it. I even considered buying the book lol, but nevermind. This is just a load of confusing bull shit!
Bud,
Every single workout is right at the bottom of every single article. On top of that, we’ve had MILLIONS of people opt in and download the workouts (and continue to get free downloads weekly) to date, with no issues and no confusion.
I really, truly, do not need you to buy a book (the lowest priced item on the site, lol) my man. I’m more than okay.
And just to be clear, here are the steps to download (to alleviate the “overwhelm” you seem to have):
Click/Optin from “Download the Free Goku Calisthenics Workout PDF” and enter your email.
Open the email sent to you and click the link to 1,000 workout PDF downloads.
Find Goku.
That’s it. Done. Not sure where you were held up that the other hundreds and hundreds of thousands of people weren’t.
I like this workout, simple (not easy!) with no unnecessary fancy modulations. I’d add chinups for targeting the biceps more (personal preference) and perform everything with a weighted vest on the advanced level (but we’re really talking superhuman strength here if you can do that with a 20-30kg vest and same amount of reps).
Great workout, cheers!